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Top 8 Ways To Get The Best Muscle Pumps While Training

Top 8 Ways To Get The Best Muscle Pumps While Training

If you’ve been lifting weights for a while, one of the main things you’ll be more than familiar with in the gym is the almighty pump.

This is what happens when you train a muscle with such concentration and focus that it fills with blood and has a tight, pumped-up feeling. Most like it because of the way it feels, but also because of how it looks while it’s in full effect. You look bigger, fuller, and thicker and get a glimpse of what you could look like all the time with just a few more months of training. It’s a feeling that’s so good that legendary bodybuilder Arnold Schwarzenegger compared it to being as fulfilling as an orgasm. And experienced lifters agree, it really is that good.

But it’s not just about vanity, achieving an optimal pump is key to improving your overall muscle mass. With regular pumps, your muscles adapt to the work load and produce more blood vessels to handle the stress. This allows your muscles to use more nutrients and oxygen to achieve a better pump and faster muscle growth.

However, not many know how to get the most out of it. In this short article, we’ve put together a list of the top 8 ways that you can get the best results come lifting time.

1. Eat A LOT Of Carbohydrates

If you’re on a low carb diet, this may be why your gym sessions have been lacking recently.

One of the main things you need to be getting into your body when looking for a serious pump is glycogen, and the only way you’re going to get that is through carbohydrates.

Glycogen is essentially stored carbohydrates in your muscles, and is pretty much what fuels your workout and also ensures that your muscles have enough water in them. When your muscles have all the glycogen they need, they allow you to hit your workout at maximum intensity, which allows you to create more muscle fibers and push more blood and water into your muscles.

This doesn’t mean you can just eat any food that is rich in carbohydrates (you can put the Pop Tarts down), aim for healthy options with slow-releasing energy (complex carbs) like oats, brown rice, or quinoa.

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More-Rice

    2. Increase Nitric Oxide levels (Your Secret Weapon!)

    If you want to have the ultimate pump, you need to be looking to improve your nitric oxide levels. Nitric Oxide is your best bet for getting a solid pump — it’s the molecule that regulates blood vessel dilation. And the more dilated your blood vessels are, the more blood they push into your muscles for that skin-splitting pump.

    There are numerous ways you can boost the amount of nitric oxide in your body, but one of the best methods is to make simple tweaks in your diet.

    The cocoa in dark chocolate has been seen in studies to have a great effect on overall blood flow and blood vessel dilation, and the same is said for other household food and drinks like black tea and watermelons.

    You can always supplement to improve your NO levels too — natural nutrients like Red Asian Ginseng and L-Citrulline (a derivative of watermelon) have been shown to have a host of benefits for raising circulation and overall gym pump.

    watermelon

      3. Up Your Water Intake

      One of the main ways you’re going to get a better pump is to ensure your body’s produced as much blood as it can, and the best way to do that is to stay hydrated.

      Over half of what makes up your blood in your body is water, so it’s important that you’re constantly giving your body enough of it to get the best results. Make sure you’re taking in at least 2 and a half liters of the clear stuff a day to ensure you’re getting the full benefit.

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      thirst

        4. Less Rest = More Results

        Unless you’re performing a workout that depends on it, chances are you’re not counting how long you’re resting between sets — but you totally should be.

        Most lifters usually leave a few minutes after each set before attempting the next one — especially if they’ve been dealing in heavy weights. Our advice is to lighten the weight and knock that time down to a conservative 30-60 seconds. This shorter amount of time reduces the amount of blood that can leave your muscles in between sets. By giving them a shorter rest, you’ll fill them up with more blood and get a more satisfying pump.

        2013_08_12_Weight_Lifters_B

          5. Higher Reps For The Highest Form Of Pump

          One of the better ways to train for a pump is to work out at high rep ranges. Most beginners usually hover around the 8-10 rep range, and this is fine for getting that balance between both size and strength. However, if you’re looking to have that superhuman pump, you’re going have to put in a lot more reps than that.

          To get that Hulk-like feeling that you get from blood rushing to your muscles, you need a reason for it to be there, and a lot of reps makes that happen.

          The more reps you do in one set exhausts and recruits more muscle fibers in that particular body part. To support your lift, your body sends in as much blood as it can to ensure you don’t drop it.

          It’s a great way to really bring out your size.

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          venice-muscle-beach

            6. Super Sets Are Super Effective

            Super setting is a way for you to take your pump from high reps to the next level.

            If you haven’t heard of “Super Setting,” it’s essentially training a different muscle, or different area of the muscle, instead of taking a rest. This keeps the blood in that area and makes sure the muscle group is constantly under tension. It’s a lot harder to pull off, but the pump is unbelievable.

            A good example of an effective super set would be a lat pull down and a cable row. Both exercises train different areas of the back and it encourages your body to send more and more blood that way. You’ll definitely feel the burn.

            USS George H.W. Bush (CVN 77)_140616-N-MU440-033

              7. Take It Slow And You Will Grow

              This is one of the most underrated ways to workout: slow reps.

              So many guys in the gym seem to use weights heavier than they can handle, and the result is them trying to get the set finished by getting momentum on their side — and speed is a good way to achieve this.

              Going too quickly in the gym and relying solely on this momentum stops your body from having full control over the weight. This means you’re not recruiting muscle fibers as efficiently or supersizing your pump.

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              With slow controlled movements, you can really squeeze the blood into your muscles and activate as many muscle fibers as possible.

              If you lower the weight, and think about moving your muscles rather than moving the weight, you’ll definitely feel a lot more benefit.

              88038410284---download-by-sonja-langford

                8. Negative Reps Bring Positive Experiences

                In a similar vein, negative reps are another form of exercise which is often overlooked.

                Negative reps are the final end of the movement in a lift, for example think of a bicep curl, when you’re returning the weight back down — that’s the negative part of the lift, and it can be a goldmine for pumps.

                Instead of just dropping a weight back to the starting position to hammer out another rep, why not see how slowly you can make that journey back? This recruits a lot more of the stabilizing muscle fibers in your body and sends even more blood to the area to support the action.

                It makes a serious difference, and if you’ve never done it before, you’ll feel amazing during your session — and sore as hell the next day.

                Weights-1

                  Photo Credits: More Rice, Watermelon, Thirst2013_08_12_Weight_Lifters_B, Venice Muscle BeachUSS George H.W. Bush (CVN 77)_140616-N-MU440-03388038410284 – download by sonja langford, Weights 1

                  Featured photo credit: Sandra Wickham Fall Classic 2014 via flickr.com

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                  Saul McArthur

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                  Last Updated on March 3, 2021

                  9 Meal Planning Apps That Will Help You Eat Healthier

                  9 Meal Planning Apps That Will Help You Eat Healthier

                  Planning your meals is one of the best ways to save money and eat healthy at the same time. When you make a meal plan before you shop, you are not only making for a less stressful week, but you are giving yourself a chance to eat a healthier diet. Planned meals allow you to avoid mindless snacking and stay in control of your caloric intake. Meal planning apps utilize technology to help you lay out your meals for the week and put you in control of your food.

                  Let’s take a look at 9 meal planning apps that will place you on the road to healthier eating.

                  1. Pepperplate

                     

                    Pepperplate hopes to make meal planning easier in various ways. Firstly, attacking the indecision that comes with coming up with meal choices, Pepperplate allows individuals to organize the recipes they find on the application, as well as those they add themselves to their personal Pepperplate account.

                    It works as a grocery list companion as well. From there, Pepperplate walks you through recipe instructions to prepare meals in a snap. By planning meals ahead of time, days, or even weeks in advance, you can ensure that your favorite recipes are there for you when you need them.

                    Price: Free

                    Get the app here:Android

                    2. Paprika

                    Paprika Recipe Manager 3 App – Mobile and Tablet Apps Online Directory – AppsDiary

                       

                      Paprika works by making its way into every part of your digital life. On your computer as both an application and website, Paprika also finds itself on multiple mobile platforms, as well, making it one of the most accessible meal planning apps. This allows you to grab recipes you find just about anywhere and have them added to your list.

                      This is, of course, with all of the features that we come to expect from meal prep applications, including advanced grocery lists, the ability to plan meals well in advance, and adjusted recipes.

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                      Price: $4.99

                      Get the app here: iOSAndroid

                      3. Ziplist

                      ZipList's Grocery List & Recipe Search App Gets Overhauled | TechCrunch

                         

                        Along with weekly meal plans, with Ziplist individuals are able to also get coupons to ensure that they are continuously saving money while also saving the stress of coming up with creative meals. From food sites, you constantly have a curation of unique and tasty meals to choose from.

                        The web recipe clipper that can be found on the ZipList allows you to constantly add new recipes to the app. Furthermore, ZipList allows individuals to share recipes. This is a great way to get input on the dinner selection for the night.

                        Price: Free

                        Get the app here: iOS, Android

                        4. AllRecipes Dinner Spinner

                        Allrecipes Dinner Spinner App Review - Appedus App Review

                          Using various categories, including cuisine, dietary restrictions, and even cooking time, you are able to make a weekly meal plan that will always keep things interesting with this meal planning app. As a great way to remember your meal plans, the web component of Allrecipes’s meal planning tool allows you to also print the plan for the week. This is great to put on your refrigerator to let the family know what to expect for dinner each night.

                          Furthermore, videos are available to ensure that you don’t get lost in the recipe instructions.

                          Price: Free

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                          Get the app here: iOS, Android

                          5. MealBoard

                          The Best Meal-Planning Apps for 2021 | Digital Trends

                             

                            After we go to the grocery store, we don’t use our whole supply of purchases on one meal. We usually have some left over that can be used to create new meals. MealBoard makes use of these leftover ingredients in the recommendation of new meals from the application.

                            By looking at the old meals you have included in your meal plans, you are able to use the leftover coriander or cauliflower from older recipes you had that week. Along with this, you have the other obvious features, like shopping lists and sharing. You can also make constant adjustments to your meal plans when cravings change.

                            Price: $2.99

                            Get the app hereiOS

                            6. Love Food Hate Waste

                            Best eco-friendly apps to go green in 2018

                               

                              Similar to how the previous application allows you to make use of leftover ingredients for meal planning, Love Food Hate Waste makes use of leftover meals to give you new suggestions. Along with being cost conscious and health conscious, this application is also environmentally conscious in reducing the amount of waste that comes with planning and cooking a new meal every single night, making it one of the best meal planning apps for those who want to give Mother Nature a helping hand.

                              All meals come with step-by-step instructions, and portion control is a focus of this application as well to ensure you’re staying healthy.

                              Price: Free

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                              Get the app here: iOS, Android

                              7. Menu Planner

                                 

                                 

                                Menu Planner is another application with many of the features we come to expect, but it’s only available for iOS. There’s also the feature of ingredient shopping based on cost and the store in your town.

                                The UI is very navigable and allows you to split your meals based on breakfast, lunch, dinner, and a snack. You can create meals based on ingredients already in your pantry or make use of the convenient shopping list to go to the store to prepare new meals.

                                Price: $2.99

                                Get the app here: iOS

                                8. Cook Smarts

                                Cook Smarts Makes Meal Planning Easy for Busy Families - helloyummy

                                   

                                   

                                   

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                                  Cook Smarts is the most advanced of all the meal planning apps that we mentioned today. Available as an online application, Cook Smarts is a regimen that not only offers general meal recommendations, but meal plan recommendations based on your preferences and dietary restrictions.

                                  Cook Smarts presents videos and other resources to make healthy eating easier and more approachable, all while emphasizing the use of natural ingredients. It helps you learn how to prepare a dish while also offering lessons in the care of produce. Unlike the applications mentioned, Cook Smarts doesn’t just offer the meals to you or even just the step-by-step ingredients; the program gives you tools to carry these tips on for life.

                                  Price: $21 / 3 months

                                  Get the app here: Website

                                  9. Evernote Food

                                  Screen Shot 2014-05-27 at 4.56.10 PM

                                    Evernote, the largely popular note-taking application, would be a good application for those looking to plan meals. However, it’s easier to have an application geared toward such a feat, rather than working around one not specified for it. Because of this, Evernote created Evernote Food, which allows you to not only collect recipes, but also pictures of some of the food you encounter, to save and create those meals in your own home.

                                    Unlike the other meal planning apps, Evernote Food understands that you won’t find yourself cooking 365 days a year, so the integration of restaurants is a great way of ensuring you can eat out with friends and family and still keep your healthy eating habits on track.

                                    Price: Free

                                    Get the app hereiOS, Android

                                    Final Thoughts

                                    If you’re trying to eat healthier and reduce the stress around your meals, meal planning apps are a great place to start. They can help you find interesting recipes, organize your grocery list, and use leftovers from the night before. Choose any of the above to start laying out healthy and delicious meals that will fill your week with tasty foods.

                                    More on Meal Planning

                                    Featured photo credit: Edgar Castrejon via unsplash.com

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