Do you get a pump in whatever muscle you do? A pump is when you get a temporary increase in muscle size while lifting weights. It is normal to get a pump in any muscle you are training through weightlifting.
How does this happen? It happens when you increase blood flow to the muscle which helps remove waste products. The result of this makes your muscle swell and increases in size. But the swelling goes down after a small bit of time.
Do you get a pump in whatever muscle you do? iStock-photo credit: Nazariykarkhut
It is like inflating a balloon with air and then the balloon deflates immediately. The more your muscle contracts through lifting weights the more your muscles will swell in size.
There is no set rule on how to get a pump as it can be achieved through short reps like 5 reps or longer reps like 15 reps. There is no set rule on sets and reps to get a pump. Once you start lifting after a couple of reps the pump comes onset immediately.
Typically, your muscles return to size after about an hour after exercising. Sometimes it can be a big let down when you see your pump go down. And most people want their body to stay at that size. And just like that your body deflates down to normal size.
You don’t need to achieve an exercise pump to experience muscle growth based on research studies. Different types of pump training are drop sets, rest-pause training and blood flow restriction training, etc.
- Drop set training is performing a set to failure.
- Blood flow restriction training is when you have bands wrapped around your limbs which restrict your blood flow from the muscle tissue.
- Rest-Pause Training is performing a set to failure while resting for a brief period and then doing smaller sets with the same weight.
All these methods will produce an incredible pump if your goal is to execute specific pump training exercise techniques.
The Bottom Line is most weight-lifting exercises that you do will produce a pump whether it is shorter or longer reps. It really doesn’t matter how many sets or reps you do to accomplish that goal.
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