THE SURPRISING TRUTH: HOW THE MUSCLE PUMP FUELS MORE MUSCLE GROWTH

WHAT IS THE MUSCLE PUMP?

The pump refers to the increased blood to a muscle that results in tightness and fullness during and after an intense contraction. This phenomenon is primarily caused by increased blood flow (i.e., vasodilation) to the working muscles from increases in metabolic byproducts such as lactate and nitric oxide, which leads to cellular swelling. (Schoenfeld & Contreras, 2014) (Tschakovsky & Joyner, 2008)

How Reps Can Influence the Pump

The longevity of a pump is dependent on various factors, including the type and intensity of exercise, as well as the buildup of lactic acid. Lactic acid is responsible for soreness after a long and intense training session. The pump typically lasts for a couple of hours after your workout and may even last up to 24 hours in some cases. However, it’s important to note that the pump itself doesn’t directly contribute to growth. Instead, it’s an indicator of increased blood flow, which can help transport nutrients and oxygen to the muscles, aiding in recovery and growth.

How Long Does A Pump Last?

So while chasing the pump can be satisfying, it’s still important to focus on overall training volume and intensity for optimal hypertrophy. length of time that a pump lasts typically ranges from two to three hours, but it can vary depending on several factors such as water intake, diet, and proper pumping techniques.

MORE VEINS! PUMP VS NO PUMP WORKOUT

Many bodybuilders feel like they do not have a good workout if they don’t get a good pump. A pump is more than a great feeling; current research indicates that increased pump training can increase blood flow, enhance nutrient delivery (i.e., amino acids into the muscle cells), increase capillaries, and enhance satellite cell activation of muscle fibers, which promotes muscle hypertrophy. (Bazgir et al., 2017; Stokes et al., 2018)

How Long a Pump Last May Influence Long-Term Muscle Growth

Studies have found blood flow restriction training sessions with very light weight but substantial metabolic stress and swelling results in muscle fiber growth. (Farup et al., 2015; Krzysztofik et al., 2019) The most important study on the pump being important for growth was conducted by researchers from Japan.

Studies have found blood flow restriction training sessions with very light weight but substantial metabolic stress and swelling results in muscle fiber growth. (Farup et al., 2015; Krzysztofik et al., 2019) The most important study on the pump being important for growth was conducted by researchers from Japan.

Study

The study involved 15 healthy young men participating in a 12-week isolation exercise training (i.e., leg extension) program. The participants performed three sets of 10 repetitions at 75% of their one-repetition maximum (1RM), with 2 minutes of rest between sets, three times a week. The researchers measured the participants’ quadriceps muscle thickness and swelling (indicated by the change in muscle thickness) using ultrasound imaging before and after the training program.

Results

They  found that post-exercise muscle swelling was associated with increased muscle mass over the 12 weeks. The researchers concluded that the degree of muscle swelling may predict muscle growth following resistance training. (Hirono et al., 2022) Thus, pumps with isolation exercises may cause transient hypertrophy of muscle groups.

Transient hypertrophy refers to the temporary increase in muscle size that occurs immediately after a workout session. This type of hypertrophy is caused by the accumulation of fluid within the cells, also known as intracellular edema. While transient hypertrophy can provide a short-term boost in muscle size and strength, it typically subsides within a few hours or days after exercise. To achieve long term muscle growth, it is important to focus on progressive overload and proper nutrition..

On the other hand, a case can be made that pumps are not necessary for muscle hypertrophy. For example, strength training protocols (i.e., powerlifting) consist of low reps and heavy weights, yet muscle growth still occurs. Still, poor pumps have resulted in equal muscle growth as bodybuilding protocols (i.e., higher reps, less weight) when the training volume is similar. (Krzysztofik et al., 2019) The pump is not necessary for muscle growth, but it can enhance anabolic actions.

How Long Does a Gym Pump Last? Carbs & Hydration

There is no easy way to answer this question, but how long a workout pump lasts can vary depending on the individual’s diet (i.e., amount of complex carbs consumed), number of reps performed, and the type of workout. A hard workout can result in a gym pump that lasts 15 minutes to a few hours after the workout. Resistance exercise protocols with shorter rest periods have been found to result in greater pumps than longer rest periods. For example, tri-sets and supersets the best way to get huge pumps.

Hydration is essential for muscle pumps. Water is a major component of blood plasma and helps maintain blood volume, which is essential for proper blood flow (Convertino et al., 1996). Dehydration can lead to reduced blood volume, blood vessel dilation, and decreased blood flow to the working muscles, resulting in poor blood flow. Hence, drink plenty of water!

Supplements to Enhance Muscle Pumps

Creatine monohydrate and vasodilators such as nitrate products such as beetroot are proven to increase cell swelling and blood flow. (Clifford et al., 2015; Powers et al., 2003)  As written previously, l-arginine is not a very ingredient for enhancing pumps. The anabolic signaling triggered by increased cellular hydration can lead to long-term muscle growth and development (Häussinger et al., 1993). (Häussinger et al., 1994) Increased cellular hydration has been found to increase protein synthesis and reduce muscle tissue breakdown. (Schliess & Häussinger, 2003)

 STRATEGIES FOR GETTING A GOOD MUSCLE PUMP

To get the best pump, consider a workout routine using high-volume, multi-joint exercises (i.e., compound exercises such as bench press, squats, bent rows, etc.). These training sessions involve performing multiple sets and higher reps (i.e., 8-12 reps) with short rest periods (i.e., drop sets are a great choice), which can encourage greater blood flow and metabolic byproduct accumulation. (Goto et al., 2004)

The correct number of calories, including adequate carbohydrate and amino acid consumption and lots of water, can enhance blood flow and nutrient delivery, improving the pump effect. (Kerksick et al., 2017)

EMBRACE THE PUMP FOR OPTIMAL MUSCLE GROWTH

In conclusion, although not essential for muscle hypertrophy, understanding the pump can play a synergistic role in enhancing muscle mass when lifting weights. You can harness the pump’s power to achieve the best possible muscle growth by incorporating effective training and nutritional strategies.

So, the next time your muscles are filled with blood, remember that you’re not just enjoying a temporary sensation but also setting the stage for long-term muscle development.

Q and A:

How long does a pump last?

The duration of a pump can vary from person to person and can depend on various factors such as the type of exercise performed, intensity, and individual physiology. Generally, a pump can last anywhere from a few minutes to several hours post-workout. However, the pump effect alone is not indicative of muscle growth but can enhance it when combined with effective training and nutritional strategies. So, embrace the pump for optimal muscle development.

Is the “pump” a indicative sign of a good workout?

No, the pump effect alone is not indicative of a good workout or muscle growth. It is important to focus on proper training techniques, progressive overload, and following a well-rounded nutrition plan for optimal muscle development.

How can I make my pump last longer?

The duration of a pump can vary from person to person, but some strategies that may help extend it include consuming carbohydrates and amino acids before or during exercise, staying hydrated, and performing exercises with higher reps and lower weight. However, remember that the pump effect alone is not indicative of muscle growth but can enhance it when combined with effective training and nutritional strategies.

Does a pump mean muscle growth?

No, the pump effect alone is not indicative of muscle growth. While it may enhance muscle development when combined with effective training and nutritional strategies, proper training techniques, progressive overload, and a well-rounded nutrition plan are essential for long-term muscle growth.

REFERENCES

Bazgir, B., Fathi, R., Rezazadeh Valojerdi, M., Mozdziak, P., & Asgari, A. (2017). Satellite Cells Contribution to Exercise Mediated Muscle Hypertrophy and Repair. Cell journal, 18(4), 473-484. https://doi.org/10.22074/cellj.2016.4714

Clifford, T., Howatson, G., West, D. J., & Stevenson, E. J. (2015). The potential benefits of red beetroot supplementation in health and disease. Nutrients, 7(4), 2801-2822. https://doi.org/10.3390/nu7042801

Convertino, V. A., Armstrong, L. E., Coyle, E. F., Mack, G. W., Sawka, M. N., Senay, L. C., Jr., & Sherman, W. M. (1996). American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc, 28(1), i-vii. https://doi.org/10.1097/00005768-199610000-00045

Farup, J., de Paoli, F., Bjerg, K., Riis, S., Ringgard, S., & Vissing, K. (2015). Blood flow restricted and traditional resistance training performed to fatigue produce equal muscle hypertrophy. Scand J Med Sci Sports, 25(6), 754-763. https://doi.org/10.1111/sms.12396

Goto, K., Nagasawa, M., Yanagisawa, O., Kizuka, T., Ishii, N., & Takamatsu, K. (2004). Muscular adaptations to combinations of high- and low-intensity resistance exercises. J Strength Cond Res, 18(4), 730-737. https://doi.org/10.1519/r-13603.1

REFERENCES

Häussinger, D., Lang, F., & Gerok, W. (1994). Regulation of cell function by the cellular hydration state. Am J Physiol, 267(3 Pt 1), E343-355. https://doi.org/10.1152/ajpendo.1994.267.3.E343

Häussinger, D., Roth, E., Lang, F., & Gerok, W. (1993). Cellular hydration state: an important determinant of protein catabolism in health and disease. Lancet, 341(8856), 1330-1332. https://doi.org/10.1016/0140-6736(93)90828-5

Hirono, T., Ikezoe, T., Taniguchi, M., Tanaka, H., Saeki, J., Yagi, M., Umehara, J., & Ichihashi, N. (2022). Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. J Strength Cond Res, 36(2), 359-364. https://doi.org/10.1519/jsc.0000000000003478

Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., Taylor, L., Kalman, D., Smith-Ryan, A. E., Kreider, R. B., Willoughby, D., Arciero, P. J., Vandusseldorp, T. A., Ormsbee, M. J., Wildman, R., Greenwood, M., Ziegenfuss, T. N., Aragon, A. A., & Antonio, J. (2017). International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0189-4

Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897

Powers, M. E., Arnold, B. L., Weltman, A. L., Perrin, D. H., Mistry, D., Kahler, D. M., Kraemer, W., & Volek, J. (2003). Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution. Journal of Athletic Training, 38(1), 44-50. https://pubmed.ncbi.nlm.nih.gov/12937471

REFERENCES

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC155510/

Schliess, F., & Häussinger, D. (2003). Call volume and insulin signaling. Int Rev Cytol, 225, 187-228. https://doi.org/10.1016/s0074-7696(05)25005-2

Schoenfeld, B., & Contreras, B. (2014). The Muscle Pump: Potential Mechanisms and Applications for Enhancing Hypertrophic Adaptations. Strength and Conditioning Journal, 36, 21-25. https://doi.org/10.1097/SSC.0000000000000021

Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180

Tschakovsky, M. E., & Joyner, M. J. (2008). Nitric oxide and muscle blood flow in exercise. Appl Physiol Nutr Metab, 33(1), 151-161. https://doi.org/10.1139/h07-148