Easy 3 Day Detox     | Survive The Streets!  |    The Natural Testosterone Solution Program  |    Super Foods That Heal  |   FREE FITNESS E-BOOKS
Isabel De Los Rios free download  |  1 Weird Fat Loss Tip video!  |    Make your Own Supplements  |    |   NaturaPause Hormone Solution Kit

Is THE PUMP Necessary for Muscle Growth?

December 28th, 2008 • Related • Filed Under
| Print this Post | 1,195 views |
 

Is THE PUMP Necessary for Muscle Growth?
Tom Venuto, CSCS, CPT
http://burnallyourfat.com

The pump is the short-term sensation you get during training when your muscles fill up with blood faster than the blood can leave the area, making the muscles appear fuller and larger. It’s a tight, swelled feeling, often accompanied by an increase in vascularity. Pump workouts generally involve medium (8-12) or higher (13-20+) repetitions, supersets/trisets/giant sets, and/or brief rest intervals between sets. But is going after the pump really necessary for muscle growth?

For bodybuilding and physique athletes, I believe the pump is of substantial importance and is something to pursue. For strength athletes, the pump is less significant. If it’s experienced at all, it’s a by-product rather than something sought directly.

You’ll hear some strength coaches and functional training experts knock pumping workouts because they claim pumping is cosmetic only and emphasizes “form over function.” That may be true, but if you’re interested in bodybuilding or physique development, then maximum pump can be very beneficial.

Most bodybuilders and even most exercise physiologists would agree that workouts that produce maximum pump can provide up to 20-25% of the increase in muscle size. This comes from sarcoplasmic and mitochondrial hypertrophy and increased capillarization. Sarcoplasmic hypertrophy looks good and is beneficial to bodybuilders, but you do tend to lose it more quickly with de-training.

The pump has virtually nothing to do with increased myofibrillar hypertrophy – the actual fiber growth that’s responsible for 75-80% of the increase in muscle size. That type of fiber growth comes only from heavy training, which produces much less, if any pump.

Remember something, you can get a pump by dropping down on the floor and doing a few sets of push ups, but that doesn’t mean you are going to get permanent gains in muscle fiber size.

In his book, The Encyclopedia of Modern Bodybuilding, Arnold Schwarzenegger pointed out another benefit of the pump, the psychological effect. It feels good and is very satisfying to watch your muscles swell up and see the veins bulge right before your eyes in a matter of minutes. Arnold wrote:

“When you are pumped up, you feel better and stronger, and it’s easier to motivate yourself to train hard and achieve a high level of intensity. Sometimes you will walk into the gym and feel tired and lazy but you will get a fantastic pump after a few minutes of work and suddenly feel strong and energetic.”

A good pump can be a good indicator of an effective workout from a bodybuilding standpoint. The late bodybuilding guru and trainer of the stars, Vince Gironda, taught that a workout taken to maximum pump and then stopped before the pump began to subside was the optimal volume, tempo and duration:

“My own method would be to exercise until I noticed a pump loss,” said Vince. “I would then check back the number of sets and reps required to achieve this effect (noting the tempo and the amount of rest between sets). In this way I was able to calculate my personal exercise level.”

As important the pump might be for bodybuilders, the criteria that are more important than pump are progressive overload, intensity and of course recovery. Probably nothing is more important in bodybuilding or strength training than progressive overload. This means you must beat your previous workouts and increase the amount of weight you use in a slow, steady and systematic fashion (using periodization of course, because you can’t keep adding weight to the bar forever in a linear fashion).

Some of the best gains I have ever achieved came from combining heavy strength workouts using a 5-6 rep max on basic exercises, with maximum pumping methods such as supersets, short rest intervals and medium-high reps.

I also believe that pump workouts combined with strength workouts give the muscles a more “polished” look than low rep strength workouts alone. High rep workouts alone do little more than flush blood into the area worked and contrary to popular belief, high reps do NOT get you “ripped.”

The “ripped” look is mostly a matter of low body fat, but if body composition is equal, the trainee who has done both types of training will usually have a more “finished” look to his or her physique than the trainee who only does low reps with heavy weight. If you look at powerlifters and strongmen, you’ll notice that even the ones with low body fat usually lack the polished look that competitive bodybuilders possess.

So if you’re a strength athlete, then don’t measure your workout effectiveness based on pump. Focus on heavy weight with progressive overload on movement patterns and exercises relevant to your goals. But if you’re like me and your goal is bodybuilding or physique development, then go after BOTH: pump and heavy, intense, fiber-stimulating training with progressive overload.

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: http://burnallyourfat.com

Sincerely,
Lewis & Sarah

Publisher – AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.
 

Related posts

If you like this post check out these related topics......


  • 3 Unusual Tips to Build Bigger Arms - By:Mike Geary - Posted on: October 16, 2009
    Yes, I know this sounds crazy since squats and deadlifts don’t directly work your arms (except for the grip and forearm strength needed to deadlift heavy weights)… but it’s true that regularly performing heavy squats and deadlifts can indirectly help to make your arms bigger and stronger. The reason is that heavy squatting and/or deadlifting forces ...

  • Using HIGH Reps To Build Muscle? Three Ways To Do It That Will Shatter ANY Muscle Growth Plateau! - By:Nick Nilsson - Posted on: April 25, 2008
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article Blog Post - Using HIGH Reps To Build Muscle? Three Ways To Do It That Will Shatter ANY Muscle Growth Plateau! By Nick Nilsson Normally, when you think "muscle," you probably think "low reps"…but I’ve got ...

  • 9 Reasons You Are NOT Building Muscle-Bodybuilding Errors - By:Karen Sessions - Posted on: January 3, 2007
    Building muscle is not easy. If it was, everyone would be walking around muscle-bound. The task of adding muscle to your frame requires work, and many times factoring in meticulous details.   Nonetheless, many people simply are not building muscle because they are neglecting a few basic details which we will discuss in this article.   If ...

  • Why Your Muscle Pumps Have Nothing To Do With Your Muscle Gains - By:Sean Nalewanyj - Posted on: June 7, 2006
    Your back is firmly planted on the bench as you wrap your chalked hands around the cold, steel bar. Your training partner helps you un-rack the weight as you power the bar up and down, squeezing your chest and triceps on each grueling rep. You complete your 6 repetitions, re-rack the bar and stand up. ...

  • Doberman Dan Barks Bench Press Pyramiding Bites! - By:Daniel Gallapoo - Posted on: May 11, 2009
    “How You Can Add Up TO 50 Pounds To Your Bench Press IMMEDIATELY By NOT Pyramiding!” From my very introduction to the Iron Game over 20 years ago, (geez, that makes me sound old!) all of the literature, books, and courses I’ve read or followed advocated “pyramiding” your weights on the basic exercises. If you don’t know ...

  • Rest for Muscle Growth - By:Karen Sessions - Posted on: October 23, 2008
        www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article Blog Post - Rest for Muscle Growth By Karen Sessions NSCA-CPT MsFit Many factors apply when it comes to bodybuilding, and the most overlooked aspect is rest. As simple as that may seem it is essential. Rest will allow your muscles to recover. Without proper recovery, you will ...

  • The two keys of muscle building - By:The Musclehead - Posted on: June 28, 2009
    Intensity = Immensity This is the first thing I want to mention in here because it’s absolutely crucial to muscle building. It also builds on what you have already learnt about the body’s response to muscular stress. If you think back, you’ll remember that the body builds muscle due to increased periodic stress. So it makes sense that to build maximum ...

  • Idiotic Mistakes Using Superset Training To Build Muscle! - By:Jeff Anderson - Posted on: April 1, 2009
    By now you should know that “superset” training is the best training method for any fitness goal, whether you want to build muscle or burn fat. Unfortunately, I see WAAAAAY too many people using this technique incorrectly…and it’s time to set the record straight! By now you should know that “superset” training (where you perform one exercise ...

  • Do You Know How To Gain Muscle Fast? - By:Vince DelMonte - Posted on: March 16, 2009
    Could you teach me how to gain muscle fast? Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation? Could you help me get ready for my first bodybuilding or fitness model competition? Could you help you look like someone who actually lifts weights? ...

  • 1RM Made Easy - By:Lynn VanDyke - Posted on: August 13, 2007
    1RM Made Easy by Lynn VanDyke 1RM stands for one repetition maximum. It is the amount of weight that you can lift only once with perfect form. Typically your one rep max is measured by a few basic exercises such as the squat or bench ...

  • How Long To Rest Between Sets - By:Jon Benson - Posted on: March 8, 2009
    A lot of my readers ask me how long to rest between sets while exercising. The answer is: It depends on your goals. If you are training to increase strength, I recommend resting a bit longer – up to two minutes for exercises like squats and heavy dumbbell work. But if you want to burn the most ...

  • Build a Bigger Chest in 3-4 Workouts or Less - By:Tom Venuto - Posted on: April 8, 2008
      AtoZfitness.com Article Blog Post ...

  • Defeat Your Skinny Genetics and Own 2007 - By:Vince DelMonte - Posted on: July 22, 2007
    Defeat Your Skinny Genetics and Own 2007: The 1 +1 Skinny Guy Transformation Program By Vince DelMonte It happens every year. The New Year comes and every scrawny twerp on the planet swears this ...

  • 3 lifting mistakes you MUST not make - By:Jason Ferruggia - Posted on: August 31, 2009
    If you’re serious about building muscle there are three critical mistakes that you absolutely can’t afford to make. The first is training each muscle group only once per week. To elicit a growth response you must provide the muscles with a certain level of volume, which should be absolutely no higher than the bare minimum. Research ...

  • Hardgainer’s Bodybuilding Training - By:Hugo Rivera - Posted on: February 17, 2008
    Hardgainer’s Bodybuilding Training by Hugo Rivera   Mass Building Training Principles For Hardgainers There are many mass building training principles that hardgainers need to follow in order to get results from their bodybuilding training routines. ...

  • Simple Keys To Developing A Wide, Muscular Back - By:Sean Nalewanyj - Posted on: October 18, 2009
    Let’s be honest here… For most aspiring lifters, an impressive physique is all about a huge chest and arms. Week after week they slave away on endless sets of bench presses and barbell curls in search of the rippling muscle gains they want so badly. Not surprisingly, those gains never appear in any significant form. Share this:DiggShare Related posts The Secret To A Better ...

  • How To Build Big Biceps - By:Vince DelMonte - Posted on: December 2, 2009
    The “Guns.” The “Pythons.” “Thunder” and “Lighting.” The “Rockweillers.” There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep! Bulging biceps – every guy wants them. Count me in this group. The days are far from gone when ...

  • The “PUMP”! Mass Building Myth..Or LEGEND?! - By:Jeff Anderson - Posted on: April 1, 2008
      AtoZfitness.com Article Blog Post ...

  • Muscle Building Program – How to Build Muscle Fast - - By:Special Alerts - Posted on: May 2, 2012
    It’s all useless for the genetically average, drug- free lifter. The pros use upwards of $80,000 per year worth of steroids and have better muscle building genetics than 99.9% of the planet. They succeed in spite of what they do, not because of it. Following their workouts will only lead to soreness and frustration. But no ...

  • 37 ways to build bigger arms - By:FeaturedJason Ferruggia - Posted on: June 19, 2009
    1) Do a crap load of parallel bar dips and close grip chin ups. Ever see the arm development on male gymnasts? Nuf said. If you want to build bigger arms do what they do. 2) For maximal growth you need to do both heavy sets of 6-10 reps ...



Post a Response

You must be logged in to post a comment.

Click Below for Details