Advertising

Top 8 Ways To Get The Best Muscle Pumps While Training

Top 8 Ways To Get The Best Muscle Pumps While Training
Advertising

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.

Advertising

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.

      Advertising

      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.

          Advertising

          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.

              Advertising

              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.

                Advertising

                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

                  More by this author

                  Saul McArthur

                  Copywriter

                  5 Foods You Must Eat for Maximum Brain Power 5 Morning Motivational Hacks You Absolutely Have to Try 10 Easy Things You Can Start Today To Lose More Weight Top 8 Ways To Get The Best Muscle Pumps While Training 7 Easy Ways to Boost Your Testosterone Levels Without Drugs or Steroids

                  Trending in Exercise

                  1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 3 Home Exercises To Fix Your Rounded Shoulders In One Month 3 Workout Every Day: Thursday Music Playlist 4 How To Get A Six-Pack In One Month 5 How To Be Happy: 12 Things You Should Do Today

                  Read Next

                  Advertising
                  Advertising

                  Last Updated on April 19, 2021

                  8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

                  8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals
                  Advertising

                  Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

                  How can we start to see results and have the momentum to keep moving forward? The answer is simple:

                  Have a game-plan and know exactly what is going on inside your body.

                  If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

                  You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

                  If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

                  I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

                  Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

                  1. MyFitnessPal

                    When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

                    MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

                    Advertising

                    Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

                    Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

                    While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

                    If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

                    Get the app here!

                    2. Fitbit

                      I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

                      While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

                      Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

                      This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

                      Get the app here!

                      Advertising

                      3. MapMyRun

                        This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

                        If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

                        Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

                        MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

                        Get the app here!

                        4. Zombies, Run!

                          Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

                          ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

                          This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

                          You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

                          Advertising

                          Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

                          Get the app here!

                          5. Prepear

                            Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

                            Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

                            With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                            Get the app here!

                            6. Strava

                              If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                              This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                              Get the app here!

                              Advertising

                              7. Aaptiv

                                If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                                While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                                The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                                Get the app here!

                                8. Freeletics

                                  Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                                  You will be surprised at what a great workout you can get without any equipment.

                                  That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                                  Get the app here!

                                  The Bottom Line

                                  These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                                  Advertising

                                  Get ready to be motivated, informed, and ready to start achieving your dreams!

                                  More Tips for Weight Loss

                                  Featured photo credit: Gabin Vallet via unsplash.com

                                  Read Next