Muscle pumping is a subjective feeling of muscle fullness and seal after exercise, with frequent multiple repetitions of monotonous movement. Pumping is associated with an increase in muscle volume due to increased blood circulation and tissue oedema. The increase in the volume of muscle cells occurs as a result of the massive influx of sugar and other osmotic substances that pull water with them, while the cell membrane becomes more permeable.
Pumping is an athlete's way in which a relatively small working weight is taken and the exercise is performed for many multi- repetitions. Pumping is accompanied by hyperaemia – an increase in body temperature, blood pressure and venous distention.
Types of muscle pumping
There are different variations in the concept of muscle pumping:
- Cosmetic pumping is a pumping that is achieved before a performance or photo session, in order to give the muscles greater volume and definition. With this technique, you can increase muscle volume by 10-20%. One of the cosmetic pumping methods is carbohydrate loading.
- Productive pumping is achieved during training, in order to stimulate muscle growth.
- Pumping with sports nutrition - achieved through the use of special sports nutrition.
Today there is no unequivocal opinion about the benefits of productive pumping for bodybuilding. There is no exact data backed by research. Nevertheless, there are facts in favour and against pumping in bodybuilding.
As a rule, pumping is achieved through a large number of repetitions, the number of which exceeds 15. Currently, sports medicine strongly believes that multi-repetitive sets are ineffective if the goal is to increase muscle mass. The fact is that this approach involves the use of small weights, which are much weaker in stimulating muscles to grow. And this has been proven by dozens of experiments.
Training with a large number of repetitions, as a rule, has one pronounced effect - muscle pain, which occurs as a result of the accumulation of lactic acid in the muscles, acidification of the intercellular environment and the formation of other metabolic products. Lactic acid is the result of anaerobic glycolysis in the muscles. It is believed that the breakdown products of nutrients, or waste products (including lactic acid), have a growth-stimulating effect on muscles and cause increased testosterone secretion.
In addition, increased blood circulation is in favour of pumping. Blood supplies oxygen and various nutrients to the muscle, muscle tissues become more resistant to stress and regenerate faster. The increased blood flow eliminates excessive lactic acid from the muscle and restores the level of acidity in the intercellular space, which also promotes recovery.
For greater muscle pumps to take place, nitrogen secretion is needed as part of the muscles hardening process. Due to this and other reasons, athletes use training aid substances to enhance this process. For gaining muscle volume while pumping Sustanon, Boldenone and Anadrol are used. For gaining lean muscle mass while pumping, Testosterone Propionate, Drostanolone Propionate and Trenbolone Propionate are used in tandem. Also, Superdrol, Anavar, and Modafin oral tablets are used by beginners to achieve this goal. With the use of these training aids, a user can rapidly grow in strength, increase their performances, reduce the recovery times and secrete more nitrogen within the muscles. For the latter substances, lean, dry, hard and defined muscle mass will be the end result within only a few months of use. You can find these great substances within our online sports pharmacology store with further information on their uses and many great benefits.
Exercises for Pumping are especially recommended for those who have started bodybuilding recently.
There are several options for performing pumping exercises:
- Drop sets;
- Super-sets (Supersetting);
- Burning sensation reps (Burns);
- Partial repetition (Partials);
- Negatives (Negative feedback reps);
- Peak contraction;
- Forced repetition (Forced reps).
Especially useful are exercises on pumping for the leg. It is common knowledge that leg muscles respond with particular success to high repetitions. Here pumping exercises will come in handy. Best for quads and calves are pre-fatigue exercises, burns and forced reps.
Pumping with sports nutrition
Modern sports nutrition offers a wide range of pumping supplements. The most popular are:
- Arginine and other nitrogen donors;
- Pre-workout complexes (most often with arginine and creatine);
- Fat burners.
Arginine is generally recognized as the main supplement for pumping. This amino acid is a source of NO, which dilates blood vessels and induces pumping. Creatine acts as an osmotic agent, entering the cell, it pulls water with it. Many fat burners contain vasodilators, which also provide pumping. One of the best fat burners for this is the famous Clenbuterol.
Now you know the very basics of muscle pumping, you can put the theory into practice and draw up a training plan that includes a diet, training aid substance, exercises and rest plan that suits your needs and desires!