Arnold Schwarzenegger had a famous quote in the 1977 documentary “Pumping Iron” in which he said that getting a pump in the gym was as satisfying as having sex with a woman and cumming. While this space begs to differ with The Austrian Oak, feeling a pump in the gym is a goal, albeit a far second to dropping a load.
There are a number of different ways to get a good pump in the gym and they are not just to confirm that the exercise is working right, either. When you get a pump, it also helps the muscles grow because more blood is pumping into them and that in turn will stretch the fascia.
Here are six tips to get a kick ass pump:
1 – SHORT REST PERIODS
Take only 30-to-60 seconds in between sets and that will bring on an immediate pump and it will be beneficial enough where you’ll feel okay about having to drop down the amount of weight you’re using for that particular movement. The tradeoff will be well worth it.
2 – INTRODUCE DROP SETS/TRI-SETS INTO YOUR ROUTINE
Going from one weight to a lighter one for the same exercise is called doing drop sets and that is a sure fire way to feel an amazing pump. If you feel up to it, do it twice (tri-sets) and blow out as many reps as you possibly can on that last one even if it looks like pussy weight. Go to exhaustion and even having your spotter help you bang out a few forced reps, too.
3 – REST/PAUSE METHOD
Maybe you don’t feel like doing all of those reps and prefer to make the most out of your ‘regular’ set. So do a solid 10 reps and hold each at the top for a full second while squeezing the shit out of it. You’ll be gassed by the time you drop the weight after completing each set.
4 – CARB UP
The idea here is to get as much glycogen into your muscles as possible and that will happen if you consume some ‘good’ (or complex) carbs before training. And then eat more after your workout to get filled out and feel it working even after you leave the gym. This is also a good idea for energy, recovery and recuperation.
5 – WATER YOURSELF
There’s a reason why grapes turn to raisins when they’re dried out and your body may take on some of those traits if you don’t hydrate it enough – especially while exercising and perspiring. Drink water before, during and after you train and lots of it. You’ll feel better and look better for doing so.
6 – PASS THE SALT
This one may seem a little perplexing since most healthy diets tell you to cut out the sodium as much as possible. But when used in moderation and especially in meals consumed before and after your workout, salt will give you a massive pump. The reason is because sodium aids in muscle contraction.