Contrary to popular belief, the "pump" is NOT increased blood flow to your muscles. Instead, it's fluid accumulation. Specifically, this fluid accumulates in the spaces between your muscle cells (the interstitial space).
As you lift weights, the contractions of your muscles squeeze your blood vessels and partially or completely block blood flow. This is known as occlusion. It "squeezes" fluid from your blood into the interstitial space of the muscle. With each rep, you accumulate more and more fluid.
Also, some of the metabolites generated in muscle cells may draw fluid into the cells. This is why you get a better pump with higher reps, as each additional one leads to more fluid and metabolite accumulation. This is also why you get a better pump with shorter rests: you don't give the muscles enough time to let the fluid and metabolites dissipate.
Fast, concentric actions (the lifting part of a rep) are important because it's the concentric action that's responsible for the mechanical occlusion. This type of lifting may also help build metabolites faster.
Given the mechanism behind how a pump is generated, the best way to maximize it is to do high reps at a faster pace and take short rests.
Interestingly, some bodybuilding competitors do the opposite with fewer and slower reps. That's not the right way to get the best pump before you walk in front of the judges.
Below you'll see two upper-body pump protocols. The first is for anyone who wants to look as pumped as possible before going somewhere or taking photos. The second is designed for competitors to use backstage to get their best pump.
This workout is designed specifically for times when you're looking to get as pumped as possible.
Choose a weight you can't do any more reps than indicated on each pulldown. Move fast, but don't rush. Maintain control on all reps.
Do 24-30 reps.
Do two rounds of this paired set. Rest one minute between exercises.
Do all three exercises on the same side before switching sides.
Choose a resistance heavy enough that you can't do any more reps than indicated. Move as fast as you can without cheating or causing the band to jerk on your arm.
Rest 30 seconds between push-up variations. Move fast (but with control) on all reps.
Do two rounds of this paired set. Rest one minute between exercises.
Do 20-30 reps of each exercise. Move fast and with control on all reps. Do two rounds of each tri-set. No rest between exercises. Rest one minute between completing all three exercises.
Use a band tension and stand at a distance that allows you to move at a pace of at least two reps per second.
There are two main differences with this one. First, this isn't a workout. It's simply designed to give you your best pre-show pump before stepping on stage.
That means it's not meant to make you sweat much, and it doesn't involve any exercises where something is against your body and can mess up your spray tan. You'll also be able to use some bands without needing to anchor them to anything but the bottoms of your feet.
This pre-show protocol exclusively uses a single light-tension band because it's affordable, portable, and perfect for doing fast reps.
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