What are the variables that contribute to the lack of a pump?

[evo315]

Is it just a cutting problem? Is it a lack of a certain macro (carbs, fats?). Is this an indicator that my calories are too low? Would you say im over-training/under-eating because i was much weaker than usual as well.

[vismal]

It's usually from glycogen depletion. I never get a very good pump while in a deficit because carbs are never high enough. Just had a 2 week maintenance break and I looked so much better then when I was cutting.

[evo315]

It's usually from glycogen depletion. I never get a very good pump while in a deficit because carbs are never high enough. Just had a 2 week maintenance break and I looked so much better then when I was cutting.

Carbs are at about 250-280g. Does that sound right? I wouldnt think that carbs that high would cause such a problem.

[Tommy W.]

That's plenty high. Try doing high rep work at the end of your workout when you're done with your lower rep ranges

[evo315]

That's plenty high. Try doing high rep work at the end of your workout when you're done with your lower rep ranges

I realized my strength was in the toilet so i went form doing 4x8 to 10x10 and still after that i had a mediocre pump.

[Tommy W.]

I realized my strength was in the toilet so i went form doing 4x8 to 10x10 and still after that i had a mediocre pump.

10x10 is way too much. You're using too much volume with both of those. Try a nice compromise. Say 3x6-8 then a set of 15. If your carbs are low forget about any kind of pump.

[ironmaniac508]

Carbs are at about 250-280g. Does that sound right? I wouldnt think that carbs that high would cause such a problem.

If you have been in a caloric deficit for long enough you will slowly become more and more glycogen depleted regardless of carbohydrate intake. Low carb diets go on about how people lose 10 lbs. in a week when its just water weight loss.

[Tommy W.]

If you have been in a caloric deficit for long enough you will slowly become more and more glycogen depleted regardless of carbohydrate intake. Low carb diets go on about how people lose 10 lbs. in a week when its just water weight loss.

This is only true if you've been low carb consistently. Cals are secondary in this case. If your carbs are 200 plus consistently then you're fine unless you're doing a huge amount of activity every day.

[aman88]

Is your gym warm? When its hot in the gym all my water goes to my skin and I get crappy pumps.