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Is the Pump Necessary for Muscle Growth?

Is the Pump Necessary for Muscle Growth?

In the last fitness center that I trained in, there was a weird guy. The main focus of his training was getting a pump. He thought the pump was absolutely necessary for building muscles in any way. He lived by the philosophy of Arnold Schwarzenegger, in Pumping Iron:

I am like, uh, getting the feeling of coming in a gym, I’m getting the feeling of coming at home, I’m getting the feeling of coming backstage when I pump up, when I pose in front of 5,000 people, I get the same feeling, so I am coming day and night. I mean, it’s terrific. Right? So you know, I am in heaven. — Arnold Schwarzenegger, about the feeling of the pump

That guy once told me, that he started eating junk food before his workout sessions. Because they guaranteed, that he will get a great pump.

I haven’t heard of him since I’ve changed my training location. The chances are high that he’s still desperately chasing the pump, while completely neglecting the more important aspects of his exercise schedule. Today I want to show you, why the pump isn’t as necessary as you might think it is, and how you should train instead.

How your body works

Before we understand, how the pump works, we first need to have a basic knowledge in anatomy.

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How your blood circulation works

Everytime you’re contracting your muscles, you’re constricting your blood vessels. As most of you know, the blood in your body moves from the left side of your heart, to the ride side of your heart. While supplying your organs and cells with valuable oxygen and nutrients in the midtime.

    The first half of the blood circulation is the easy part for your body. The oxygenated and nutritious blood (red color) is far easier to transport, than the deoxygenated blood (blue color). Because of two reasons:

    1. Your heart is on the upper part of your body, because of that, gravity is on your side when pumping the blood.
    2. Your heart is actively pressuring the blood to your body parts. Naturally on the first half of the circulation, you still have more power and velocity.

    The downside of the circulatory system

    These stepping stones leave your body with one big challenge: how do you transport the blood from the middle of your body to your heart again when they have to work against gravity and only barely get help from your heart? A big part of the solution were valves.

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      Valves are security measurements from your body, so that the blood only flows in a certain direction – to your heart. The valves are only allowing one-way traffic. Without valves, all our blood would likely stay in our feet. Deformed valves, due to increasing age or pregnancy, lead to varicose veins.

      Side note: It’s also thought that people that were crucified have died, next to physical exhaustion, from a lack of blood in their upper bodies. Because the immobile and vertical position has created a blood congestion in the lower extremities.

      What happens when you’re having a pump

      I personally like the pump. Who doesn’t? Whenever I’m training in the gym and get the pump I feel amazing. I suddenly look a couple times more muscular than you actually are. Isn’t it therefore rational to conclude that a pump is an indicator of an effective workout?

      Sadly, the scientific explanation of a muscle pump is rather blunt: the muscle contraction in your muscles, for example when you’re doing a biceps curl, constrict the blood flow in your veins. Temporarily, the blood gets trapped inside of your veins, not being able to return.

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        The blood trapped inside your arms, will lead to an increased volume of your muscular size. It will also lead to an increased visibility of your veins. This heavily affects your appearance – but only in the short term.

        The pump therefore is a temporary blood congestion inside your working muscle. But this isn’t necessarily a bad thing. Having this blood congestion forces your body to adapt. It’s a metabolic stress that may increase your protein synthesis in the working muscle. Therefore it might increase your muscle growth.

        The downside is, that it increases the stress on your muscles. A functioning blood flow is necessary for recovery. Stress and recovery always have to be in balance, to guarantee best results.

        Do you have to leave the gym immediately and run for the hills if you ever experience a pump? No. Is it necessary for muscle growth? No. It may help induce metabolic stress which then might increase muscle growth, but it shouldn’t be the sole purpose of your training.

        How to structure your training

        Instead of chasing the pump, you should structure your training to guarantee progression. For the beginning two years of my training I have never written down my workouts. I must say, that I wasted some of my potential by not doing that. Progression is the most important metric, when it comes to reaching your fitness goals.

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        What gets measured gets managed. — Peter Drucker

        Write down the date of the workout, the machines or weights you used, how many sets you’ve did and how many repetitions you’ve managed to do. Also don’t forget the percieved intensity, simply rate a workout set from a scale from 1-10. 1 is the easiest and 10 is the hardest. If you value convenience, you can also buy a exercise book. I use the BodyMinder .

        Disrupt the balance in your body. You have to increase the weight over time, you have to increase the intensity. If you don’t guarantee progression, your body will see no reason to adapt and stay where it is. Writing down your workouts can also be a motivational source for you. It’s good to look back to see how far you’ve come. Having a workout book also makes your work with a professional coach much easier, as it shows the trainer, which exercises you’re already experienced in.

          The pump nonetheless, won’t really hurt your physique. And if the temporary increase in muscular size and vascularity truly motivates you to go to the gym – so be it. From a scientific standpoint nonetheless, the blood congestion only has a minor affect in guaranteeing your muscular growth.

          More by this author

          Florian Wüest

          Qualified and experienced fitness trainer and online coach.

          Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

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          Last Updated on July 5, 2019

          5 Reasons Why You Should Always Be Yourself

          5 Reasons Why You Should Always Be Yourself

          When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

          “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

          You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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          Why should you always be yourself?

          Because you will:

          1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
          2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
          3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
          4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
          5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

          No matter what you experience in life, the only person that will always remain constant is you.

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          Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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