View Full Version : The Pump - an overview and role
Hi,
i'm posting with some trepidation about this topic - having looked through search on what's been said about "the pump" and what's been published on bb.com
Anyway i wanted to see
what it is - as best as can be said
what the claims were about it with respect to hypertrophy
what's been validated about those claims
if it's still more or less a black box that does seem to have some credibility correlated with it.
So i've done up a wee pump overview article of info to hand across a variety of sources, here at begin2dig (link). (http://www.begin2dig.com/2009/10/pump-what-is-it-and-does-it-work-for.html)
It seems there may be some reason to see it as an aid to muscle mass development, but not perhaps for the reasons usually associated with it around NO - maybe.
Also, more interestingly, not being able to achieve a pump may be a sign of fatigue, and time to buck up rest and carbs - that was a surprise.
Anyway, offered with respect and fyi.
Nick1971
10-17-2009, 04:10 PM
Personally, I do 5-rep sets, and I am not really looking for any pump. I'm mostly interested in completing the set without going to muscular failure, and basically maintaining good form for every set. I do, incidentally have a high-carb, moderate protein diet, so I'm not exactly doing anything that would otherwise prevent "the pump" from occuring in my workout routine.
Chief05
10-17-2009, 04:27 PM
The Pump is overblown.The biggest Pump I get is if I did a maximum number of push ups.There only for conditioning though.The thing is that you have to add weight to build muscle.
ozbilda
10-17-2009, 04:29 PM
i thought the pump was just blood in the area that had been worked, it goes after awhile and has no relation to muscle growth.
ironwill2008
10-17-2009, 04:31 PM
I can do a set of dumbbell curls with 5 pound dumbbells, 15-20 reps, and my bi's will pump right up. Will that make them grow larger/stronger? Not a chance. Can't think of anything else to add.
shaneee
10-17-2009, 06:30 PM
i was told that the pump could actually hinder your gains
Nick1971
10-17-2009, 09:15 PM
i was told that the pump could actually hinder your gains
Perhaps if it interferes with completing a set you could otherwise finish, perhaps it might effect your strength gains?
shaneee
10-17-2009, 09:44 PM
Perhaps if it interferes with completing a set you could otherwise finish, perhaps it might effect your strength gains?
nah because the pump is very catabolic
nah because the pump is very catabolic
????
I can do a set of dumbbell curls with 5 pound dumbbells, 15-20 reps, and my bi's will pump right up. Will that make them grow larger/stronger? Not a chance. Can't think of anything else to add.
ironwill, did you take a look at the article?
mc
wiseoak
10-19-2009, 05:40 AM
My shoulders seldom get pumped when i train, but they are(i think) one of my best bodyparts...
Reman
10-19-2009, 06:01 AM
Nice article mc, keep'em coming :).
ironwill2008
10-19-2009, 08:29 AM
ironwill, did you take a look at the article?
mc
Yes, I took a look at it. I'll agree with the part about being unable to get a pump possibly being an indicator of a problem, but only if it's a bodypart that normally pumps up. Different people have different reactions to exercise, as far as bodyparts pumping or not.
The excerpt from the "muskell tekk" ad was intersting, but, as usual, misleading; just because there's an increase in blood flow to a muscle, with it's increase in nutrient delivery, it's no guarantee of increased growth. Just because I eat 500 grams of protein a day (I don't, really; just trying to make a point), that doesn't automatically mean my muscles will grow twice as fast as if I were only eating 250 grams of protein a day.
To go a bit OT, there is way too much emphasis in many of these forums on stuff that makes little or no difference in someone's ability to build muscle and/or strength. Skinny kids worry if they've got the "perfect" routine, or are taking all the "right" supplements. They fret because their last workout didn't get them "sore." They list a 1500 calorie a day "nutrition" plan, and then comiserate that they can't gain an ounce.
Basics, people; basics. Either get 'em right, or fail.
Yes, I took a look at it. I'll agree with the part about being unable to get a pump possibly being an indicator of a problem, but only if it's a bodypart that normally pumps up. Different people have different reactions to exercise, as far as bodyparts pumping or not.
yes, i think
a) lowery is very implicit about this part of the pump story - that if you can't get it it is a SIGN of not good things and
b) you make a very good point that you have to Know THyself first to make the assessment relative to pump-ness of parts
The excerpt from the "muskell tekk" ad was intersting, but, as usual, misleading; just because there's an increase in blood flow to a muscle, with it's increase in nutrient delivery, it's no guarantee of increased growth. Just because I eat 500 grams of protein a day (I don't, really; just trying to make a point), that doesn't automatically mean my muscles will grow twice as fast as if I were only eating 250 grams of protein a day.
well, yes, that was sort of my point in quoting it: sounds nice, but in our bodies, more isn't alway more (if what they describe is actually going on, and quite frankly i don't know how it can be since the blood pumped in is effectively trapped and not moving till ...) - i was going to say in the piece that indeed, 500g of protein not only would not mean masses of good stuff; it's also some bad stuff cuz it will just go to fat from not being needed for fuel.
And one more thing: in nature when you just see more leading to more, it's usually something like cancer :)
To go a bit OT, there is way too much emphasis in many of these forums on stuff that makes little or no difference in someone's ability to build muscle and/or strength. Skinny kids worry if they've got the "perfect" routine, or are taking all the "right" supplements. They fret because their last workout didn't get them "sore." They list a 1500 calorie a day "nutrition" plan, and then comiserate that they can't gain an ounce.
Basics, people; basics. Either get 'em right, or fail.
well yes i agree. basics are basic, and one of the basics as stephen covey says is the law of the harvest: stuff takes time; to get results in the field at one end gotta make sure the other end is all fine, and work it over time.
So, i agree with you :)
That said, my curiousity i admit is because i had never tried for it previously, and simply wondered if there was anything to it. And since i have seen rehab resutls with elderly in occlusion training, have wondered if the two are related - at all.
thanks for coming back on this, wiseguy.
mc
Nice article mc, keep'em coming :).
you're most kind.
best
with your practice
mc
CookAndrewB
10-19-2009, 10:36 AM
Not a bad article and I think it actually gave a good answer... Pump isn't important for growth but it may be an indicator of "something."
Occlusion training... has that been looked at in healthy populations, or only in rehab settings? The work I know surrounding it seems to only deal with rehabbing vice improving a healthy individual's strength. Also, I'm not certain that it is safe to say that occlusion and pump work in quite the same way. One difference that instantly comes to mind is that under a tourniquet you are getting zero blood flow. No new blood, oxygen levels are being reduced... in "the pump" you are consistantly getting new "fresh" blood loaded with oxygen. While the flow is restricted, that restriction wouldn't reduce oxygen availble to the muscles as it does in occlusion. There may be some similarities there, but I'm pretty sure they aren't a 1-for-1 swap. Again, the usefulness of this in a healthy population may be limited as well.
Good work, and you certainly got my brain working this Monday afternoon.
ironwill2008
10-19-2009, 10:39 AM
Good work, and you certainly got my brain working this Monday afternoon.
Mine, too. And maybe it will get some of these skinny kids to not put so much emphasis on stuff that doesn't help them progress.
CookAndrewB
10-19-2009, 10:49 AM
Mine, too. And maybe it will get some of these skinny kids to not put so much emphasis on stuff that doesn't help them progress.
You mean this article is a magic wand? :confused:
Nah. I imagine that only a few people will read it, fewer will comprehend it and of those who read or comprehend, that none of them put any stock in muscle pump in the first place :D
I love the work that mc- puts in. Subscribed to her blog and everything, and I had this article first thing this morning when I arrived at work ;)
ironwill2008
10-19-2009, 10:55 AM
You mean this article is a magic wand? :confused:
LULZ! :D No, there's nothing that will ever work that well in this wasteland of a forum, but if it makes just one kid think about what's he's doing, it will have been worth it.
dballer
10-19-2009, 11:21 AM
The pump brings nutritious blood to the muscles! thats gota be good for you!
Hanny Rambod says that if the pump is big enough it can even stretch the muscle facia, leading to room for new muscle growth. i feel the pump is an important aspect to building muscle for me. as i have made the best gains from combining Heavy weight, Progressive overload, and achieving an awesome skin stretching pump.
When i just used heavy weight/progressive overload, the strength gains came, but the size did not, when i added the pump factor, i get both! strength and size!!
MHT Training for the WIN!
CookAndrewB
10-19-2009, 12:00 PM
The pump brings nutritious blood to the muscles! thats gota be good for you!
Hanny Rambod says that if the pump is big enough it can even stretch the muscle facia, leading to room for new muscle growth. i feel the pump is an important aspect to building muscle for me. as i have made the best gains from combining Heavy weight, Progressive overload, and achieving an awesome skin stretching pump.
When i just used heavy weight/progressive overload, the strength gains came, but the size did not, when i added the pump factor, i get both! strength and size!!
MHT Training for the WIN!
I wouldn't argue with you if you said that the best size gains come from a combination of higher rep work and strength work. I think we have seen that play out over and over to great effect. But the idea of the pump (and fascia stretching) playing a role is more fairy tale than it is anything else. Real mc-s article and REALLY look over the hypertrophy section. I think you are missing something.
dballer
10-19-2009, 12:07 PM
I wouldn't argue with you if you said that the best size gains come from a combination of higher rep work and strength work. I think we have seen that play out over and over to great effect. But the idea of the pump (and fascia stretching) playing a role is more fairy tale than it is anything else. Real mc-s article and REALLY look over the hypertrophy section. I think you are missing something.
I guess utilizing the different rep ranges, allows for full Muscle fiber recruitment, Progressivley increasing the weight/volume in all the rep ranges allows for progression in all of the fibers, "getting the benifits of everything".
Thats whats brought me the best gains in muscular size.
I also believe that the pump stretching the facia is a bit mythical aswell lol
But the PUMP does bring nutritious blood and oxygen to the muscle, so thats gota be good for ya!!!
CookAndrewB
10-19-2009, 12:13 PM
I guess utilizing the different rep ranges, allows for full Muscle fiber recruitment, Progressivley increasing the weight/volume in all the rep ranges allows for progression in all of the fibers, "getting the benifits of everything".
Thats whats brought me the best gains in muscular size.
I also believe that the pump stretching the facia is a bit mythical aswell lol
Some people swear by it... and some people swear by drinking raw eggs (which are just about worthless, as they are largely UN-bioavailable).
The take away is that you probably aren't doing anything harmful by getting a pump. I don't aim for it, but some of my work is high rep and I get a pump from it. I don't mind the pump, but I don't get freaked out when I don't get it either.
dballer
10-19-2009, 12:15 PM
Some people swear by it... and some people swear by drinking raw eggs (which are just about worthless, as they are largely UN-bioavailable).
The take away is that you probably aren't doing anything harmful by getting a pump. I don't aim for it, but some of my work is high rep and I get a pump from it. I don't mind the pump, but I don't get freaked out when I don't get it either.
lol are you agreeing or disagreeing with me? im only 18 man! not yet experienced in understanding the speak of an adult! haha
Mine, too. And maybe it will get some of these skinny kids to not put so much emphasis on stuff that doesn't help them progress.
our work is done then :)
CookAndrewB
10-19-2009, 02:10 PM
lol are you agreeing or disagreeing with me? im only 18 man! not yet experienced in understanding the speak of an adult! haha
I think you are doing the right thing, but maybe some of what is working isn't getting full credit. Likewise, I think you may have given credit to something arbitrary (pump).
ironwill2008
10-19-2009, 02:15 PM
The pump brings nutritious blood to the muscles! thats gota be good for you!
You're getting "nutritious blood " in there anyway, regardless of whether or not you're getting a "pump." If that weren't the case, you'd have dead tissue all over your body. You'd look like the zombie dudes in "Zombieland."