What can be better than a massive pump at the end of a tough training session? For many lifters, the pump may be cosmetic. Yet the pump is much more than that. Rich based his entire training approach around the pump, and many 5%ers have followed his example. In this article, we’ll look at some great Strategies For Massive Pumps!

Understanding The Pump

Technically called hyperemia, the pump happens when the heart pumps blood to the muscles you’re working, which causes them to swell in size. As you continue to train, more nitric oxide is produced, providing the following benefits:

• Performance improves because more oxygen and nutrient blood are delivered to your muscles, and waste products are quickly removed. This improves in-set recovery, which helps endurance.  

• The temporary swelling caused by the pump stimulates protein synthesis, a primary trigger of muscle growth. 

• The pump increases capillary density. This improves blood circulation and stimulates the release of growth factors that support muscle growth. 

• Since the pump causes the muscles to swell, the fascia may be stretched, which creates more room for your muscles to grow.^(1,2,3)

The 5% Nutrition Supplements That Promote Massive Pumps

Two types of supplements promote the pump.

Nitric Oxide Boosters

Nitric oxide boosters increase production of nitric oxide for greater pumps. 5% Nutrition utilizes the most effective nitric oxide enhancers for maximum results.

Cell Volumizers

Muscle cell hydration can be achieved with cell volumizers such as creatine, glycerol, betaine, and taurine. These supplement ingredients pull water into the muscle cells which increases the volume of the cell, also known as water-based pumps. Finally, drink plenty of water before and during your workout. 

5% Nutrition Supplements For Massive Pumps

The best pump supplements combine both nitric oxide boosters and cell volumizers for massive pumps. A great 3-product pump Stack you can build yourself and save 15% in the process consists of Full As F*ck, Hydrate Stk, and Kill It RTD. Add Core L-Citrulline 3000, Core Creatine Monohydrate, Core Beet Root, and Core L-Glutamine for an even more powerful Stack and save 20% on Core products!

Another tip for great pumps is to take in plenty of carbs in the hours around your workout. For example, take in 25% of your daily carb intake in the hours before your workout, and 25% as part of your post-workout shake and meal. Use Real Carbs to help you achieve this, and add Shake Time to help you meet your daily protein goals. Include these products in your Stack, and now you can save 20%!

Training For The Pump

To focus on the pump in your routine, choose 2-3 isolation exercises and warm up using light weight and high reps. For example, think dumbbell flys, pec deck, and cable crossovers. However, start your routine with heavier sets using compound exercises, then switch to your pump-based isolation exercises. Use higher reps and moderate weight, just like Rich did. Think 3-5 working sets of 10-20 reps using 70% of your 1RM. 

As you perform your sets, use a full range of motion, and do not let momentum take over your rep performance. At the top of the movement, squeeze the muscle for a few seconds and lower the weight slowly. The negative phase should take twice as long to perform, and you can stop just shy of the turnaround and hold the weight for a 3 count. Rest only 20-30 seconds between sets for a maximum pump. On your last set, consider using extended set techniques to get the pump of a lifetime. 

Recap

In this article, we looked at some great strategies for massive pumps, covering what the pump is and the benefits. We also provide 5% supplement tips and training suggestions. Follow these tips and don’t forget to stock up on 5% Nutrition supplements!

References:

1. https://journals.lww.com/nsca-scj/fulltext/2014/06000/the_muscle_pump__potential_mechanisms_and.11.aspx
2. What Is Protein Synthesis. (2015, December 27). Retrieved May 02, 2017, from http://www.proteinsynthesis.org/what-is-protein-synthesis/
3. Protein synthesis. (n.d.). Retrieved May 02, 2017, from http://medical-dictionary.thefreedictionary.com/protein synthesis