Have you ever felt your muscles swell as if they could barely fit in your skin?
This effect is called “muscle pumping” and is highly sought after by most bodybuilders.
What you need to know is that muscle pumping is not absolutely necessary for muscle mass growth and is not an indicator of a successful workout. In fact, in the first months of the gym you would have a lot more to gain by focusing on lifting heavy weights at a few basic movements and that’s it.
However, in addition to the pleasant feeling of feeling swollen muscles and seeing yourself more muscular in the mirror, muscle pumping can accelerate and maximize muscle mass growth by activating one of the basic mechanisms of hypertrophy (the mechanism of metabolic damage) and stretching and widening. fascia above the muscles.
Unfortunately, most guys do not know the “formula” by which they can get a pump after training and do not take advantage of it until they are lucky.
Therefore, in the following I will reveal 7 techniques that will bring you a successful pumping whenever you want and will thus help you to grow more and more efficiently in muscle mass:
1. Keep the Contraction Continuous
To benefit from this strategy you must learn to feel the tension in the muscles and not release it during the movement.
For example, when doing exercises for the biceps or triceps you will not bring your arms in full range of motion but avoid areas where the weight used feels too light.
If you are not sure what I mean, you will find below a video in which I go into more detail about muscle tension.
2. Place Maximum Voltage at Short Lengths
Exercises that are more difficult when the muscle is contracted to the maximum (at the shortest possible length) are excellent for muscle pumping.
By placing maximum tension at short lengths, the blood vessels will be much more pressured by muscle contraction. Thus, the blood will remain “stuck” in the muscles and you will get the pumping effect much easier.
Regarding voltage and length:
Which of the following exercises do you think puts more tension on the deltoid (shoulder) when it is shorter in length?
3. Try “Kaatsu”
The term Kaatsu comes from the Japanese words for “pressure” (atsu) and “additional” (ka).
Basically, Kaatsu training involves tying a phase or elastic bands to stop part of the blood flow – the general recommendation is to tighten the band at an intensity of 6-7 if 10 is the maximum possible.
For example, in the arm training you will tie a tight elastic band just below the shoulders, as in the picture below.
The method is not for beginners, but it is not dangerous for advanced.
4. Perform More Repetitions with Shorter Breaks
Instead of the classic 8-10 reps with a 1-2 minute break, increase the number to 15-20 or even more for smaller groups and reduce the break to 30 seconds or even less.
5. Reduce Repeat Tempo
Slower execution of the repetitions increases the time under tension, thus blocking the blood in the muscles for a longer time without doing more repetitions.
Start with a tempo of 2 seconds concentrically and 4 seconds eccentrically and increase from there as you progress.
For example, if it is a biceps flexion with the Z base of the legs, lift the dumbbell in two strokes (counting in thought 1, 2) and lower it much more slowly, counting in thought about four strokes.
6. Perform 1 + 1/2 Repeats
Another great way to increase the time under tension and facilitate pumping, which does not involve reducing the tempo or increasing the number of repetitions, is to perform extended repetitions by half.
For example, in the case of floats, a repetition: start from 2 cm from the floor, climb halfway, descend again to 2 cm from the floor and climb the entire distance to the point where the arms are outstretched.
Similarly, in the case of biceps flexions, a repetition: go up from the bottom up, go down halfway, and go up to the top and only then go down again.
7. Run Extended Sets
The sets – in other words, the number of repetitions you do without a break and therefore the time spent under tension – can be extended by several methods.
The simplest of these is to quickly lose weight and move on again – a technique sometimes called “decreasing series”.
Basically, instead of doing 10 biceps push-ups with a weight of 40kg and stopping there, you extend the series by quickly reducing the weight and continuing without an extra break for as many repetitions as possible. Thus, you could end up doing 10 reps x 40kg + 6 reps x 30kg + 6 reps x 20kg before you are completely exhausted and end the series with very pumped biceps.