Every weightlifter knows how great a good pump can feel. In fact, Arnold Schwarzenegger once famously said that a pump is like sex. Here are five easy things that you can do to maximize your pump inside the gym.
| Drink Water
Dried-out fruits don’t look juicy, so why would your dried out body? Well-hydrated muscles appear more full, and drinking 2-3 cups of water an hour before your lift can give you a little extra size in your pump. The most important thing is to be making sure you’re well-hydrated at all times. Not only will you get the most out of your pump, you’re going to get the most out of your workouts as well.
If you’re looking for more information on nutrition, we recommend that you check out our nutrition section!
| Focus on Mind-Muscle Connection
When doing each rep in your workout, resist the urge to work through the motions like a robot. Focus on squeezing the contraction of the working muscle at the peak of every rep.
| Slow Down
This isn’t a race. A fruit takes time to ripen, just like your muscles do, that’s why slowing down your reps, utilizing time under tension, in any given exercise will maximize the amount of stress put on that muscle. The outcome is a tighter pump.
Superset training will produce some of the best pumps in the weight room. Supersets are back-to-back exercises with no rest in-between. Superset training will force more blood into your muscles than regular training, and can be implemented into any typical weightlifting program. Try supersetting dumbbell bicep curls with barbell wrist curls for a nasty arm pump!
| Shorter Rest Periods
If you’re chasing a massive pump, shortening your rest periods is one of the easiest ways to achieve this. Shorter rest periods in weight training (30-90 seconds) is more closely associated with hypertrophy training, which will give you a better pump than powerlifting rest periods (3-5 minutes) will. With less time for your body to recover between sets, the muscles will inflate with blood and swell to protect themselves, giving you a mean pump.
| Eat Your Carbohydrates
Eating carbohydrates before you workout is one of the most important things you can do if you want to look healthy and “full” in the weight room. Your muscles need glycogen to get a pump, and eating carbohydrates before your workout is going to ensure that your body has this available as a source of energy. Without carbs, its hard for your muscles to look pumped, as it will be difficult to pull water into it.