Muscle pumps have been shown to be correlated with muscle growth.
SKELETAL MUSCLE PUMP VS NO PUMP: DOES A PUMP MEAN MUSCLE GROWTH SUMMARY
- Some studies have found that a skeletal muscle pump was associated with long term muscle growth
- Light weight can equally stimulate muscle growth as heavier weight, but they are much more psychologically fatiguing than using a heavier weight.
- Anabolic signaling pathways increase when using heavy and light weights to failure.
TRISET TRAINING RESULTS IN BIGGER SKELETAL MUSCLE PUMP BUT DIMINISHED TRAINING VOLUME
Tri-Set training involves three different exercises performed for a body part with short rest periods. An example would be a bench press, followed by a machine bench press and a cable fly.
Tri-Sets are an advanced training technique similar to SuperSets and Compound Sets, in which very short rest periods are taken between exercises. Researchers examined how Tri-Sets would differ from traditional resistance exercises.
Resistance-trained men performed a traditional resistance exercise protocol consisting of 3 sets of bench press, machine bench press, and cable flyes. 1 minute rest periods were allowed between sets, and 2-minute rest periods were allowed between exercises.
The Tri-set training group performed 1 set of bench press, rested for 10 seconds, performed 1 set of machine bench press, rested for 10 seconds, and performed 1 set of cable flyes. A 2-minute rest period was allowed, and they repeated the process 2 times. The participants performed each set to muscular failure.
The researchers measured chest swelling (i.e., muscle pump) after each protocol to see how big a muscle pump would occur with each protocol. Training volume (sets x reps x load), training efficiency (volume load divided by the training duration in minutes), and internal load (product of time under tension of each session in seconds by the session RPE) were analyzed.