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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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                  Last Updated on June 24, 2019

                  5 Fitness Tips That Will Help You Start the New Year

                  5 Fitness Tips That Will Help You Start the New Year

                  The New Year has come and passed, and we are starting yet another new and exciting year that awaits us. We are curious to find out what 2017 has hidden for us, but until then you know what you need to do! Just because it is a new year, that does not mean that you should get rid of your habit of regular exercising. And if you by any chance do not have this wonderful habit, this is exactly the year to own it.

                  Start researching for the best exercising plans, join the nearest gym or that yoga class that you have been thinking of, and start taking better care of your body and mind!

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                  Why Is Exercising Important?

                  Of course, you will think of a thousand excuses why this is not the right time to start exercising. So, before I proceed with telling you all about these 5 fitness tips that are meant to help you with your exercising routine, I will start off by sharing some of the many benefits of exercising. This way you can see for yourself that for every excuse you can think of, there is a benefit that will make you forget all about it!

                  • Exercising is the perfect way to get rid of that unwanted body weight and control your weight from now on! Not to mention it’s completely healthy compared with all those expensive, promising products filled with chemicals.
                  • Exercising reduces the risk for Diabetes 2 and heart attacks. If you are at risk for these conditions, then exercising is the best way to fight it.
                  • Exercising helps with pain and stiffness relief with all types of arthritis.
                  • Exercising strengthens your bones and muscles.
                  • Exercising improves your mood and helps you maintain your mental health.

                  For whatever reason you have dedicated to starting exercising, I congratulate you! Knowing how many people are out there suffering from types of arthritis, cardiovascular diseases, strokes, etc., choosing exercising to become a part of your everyday routine is the smartest decision that you could have done! And you are not alone. 

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                  To start you off, here are these 5 fabulous fitness tips that will help you start yet another year on the right path!

                  1. Schedule your workouts

                  Make time each Sunday to make a week plan that will include enough time for your workouts. That way, you will not be able to make the excuse that you do not have the time to spend at least an hour a day exercising.

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                  2. Do not wait for Monday to come

                  Aren’t you tired of making the same plan over and over and not fulfilling it? Yes, we are talking about that good old plan to start exercising on Monday. Instead, start exercising right now. It is completely irrelevant if it is Tuesday, or Friday, or any other day! Start exercising whenever you feel the urge!

                  3. Find a workout plan that will work for you

                  Do not choose a workout plan just because your best friend has chosen it. Choose whatever you feel comfortable doing, are capable of doing, and most importantly, what you love. If you do not like to run, then don’t! Do a 30-minute cardio routine at home instead. If needed, you can hire a personal trainer, who will hear all of your interests when it comes to exercising, and create a promising exercising plan just for you!

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                  4. Remember why you work out

                  Do not let yourself forget why you have started working out in the first place. Motivation is everything when it comes to exercising! Create a motivation board near your mirror that will remind you each day why you started as you look in the mirror every day.

                  5. Leave out the big expectations for later

                  If you are just starting to exercise now, it is essential to be proud of what you can accomplish right now. Do not get disappointed if you can’t run for an hour; it is normal! You will soon run for an hour and more if you just stick to your plan!

                  Exercising is fun, beneficial, and probably the best activity that you could have chosen to start your year right! Choose the best diet plan to go with your new exercising routine, and enjoy in the results that are soon to come. And to help you through the process, look back at these fitness tips to help you stay on track with your new exercising routine! Use these tips to keep yourself healthy, or get rid of that unwanted body weight gained during the holidays, and love your soon to be fit body starting today!

                  Featured photo credit: goodhousekeeping.com/ via google.com

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