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Default The Pump - 08-01-2012, 11:04 AM

From an interview with Anthony Catanzaro on Bodybuilding.com
If your not getting it your not training correctly.

The pump is when your muscles swell up during your workout, which is caused from the excessive amount of blood going into the muscle and filling it up the same way you would fill up a water balloon. Your muscles get a very full, tight feeling and your skin becomes tighter because of this. It's a feeling one cannot explain with words. It's truly a powerful and remarkable feeling.

Most people that workout with weights and do not achieve this, are almost defeating the whole purpose of training. The pump can almost be referred to as a sexual climax because the same thing is happening. Blood is rushing into the muscle, therefore creating a wonderful feeling of increased circulation.

Not to mention all the nutrients that are being carried into the muscle, and cells, though the blood. The more blood that flows through your system, the more it gets filtered and processed. It's like finding the fountain of youth.

When training we go through each set, more blood is being pushed into the muscle. It's kind of like when you water your lawn. You get a hose and spray it over the lawn to feed and hydrate it. The same thing happens with the blood. The pump can also come naturally in certain instances.

For example, just before the bell rings, a boxer's heart is pumping, and his muscles are getting ready for battle. His pupils will dilate and his body will start to experience a pump feeling. This is called the "fight or flight" response.

Even animals go through this. Ever see a cat grow twice its size when cornered by another animal larger than he? The cat just instantly blows up in size to intimidate the other animal - the same holds true for us humans.

How Can I achieve a good "PumP"

One word: carbohydrates! Complex to be specific - baked, frozen French fries, baked potatoes, yams, brown rice, pasta, and whole grain bread work best. This is because carbohydrates are the body's number one fuel source, so when the body is almost swimming in carbohydrates, the pump comes very quickly.

I know many people who drink protein shakes before training, or supplement with carbohydrate drinks that contain high amounts of glucose. I'll tell you the problem with this: you will begin your workout and about 15 minutes or so into it, you will become completely flat.

This is a term many bodybuilders, use to express the opposite of pumped. Ever look at a flat tire? It has no air and is saggy looking, and doesn't hold its shape at all. Well, the same thing happens to your muscles when you ingest glucose into the system.

The body cannot use all of those carbs all in one shot, so it shuts off its supply after around 10 to 15 minutes or so, and stores the rest as fat. But when you eat complex low glycemic carbs, your body uses them like a fireplace would use a nice piece of oak wood. It burns it nice and slow and continues to fuel the fire right through the workout, thereby creating an incredible pump.

the pump a good gauge of progress, Muscle growth results purely because of the pump.when blood enters the muscles it is almost a dam-like effect. Nutrients are being pulled into it as well. So the pump is definitely your friend.

Exercises that are best for achieving the pump.
There is tons of information out there that will say do this or stick to this plan,or do this program and we have re-invented the wheel or kiss your training partner on the head before you train. It's all B.S.! The truth is, when your body has a large amount of complex low glycemic carbs in it you will experience an amazing pump!

Now for the best exercises: there aren't any specific exercises. What you want to do when you train is completely become the muscle and focus on each repetition. Don't just spin your wheels and count reps and sit on the machine and stare at the TV , focus on every rep and every set.

The last two, three or four forced-reps is what will create the pump. Also do a lot of drop sets, rest pause sets,and Giant sets.

Technical part.

Why do the muscles pump up? What are the processes behind this?

It all starts like when you start your car in the morning, or strike a match. The body goes into what I said earlier (a fight or flight response). When you become active, your nervous system starts to fire like spark plugs in a car; the body's nerve endings release catecholamine's which increase the heart rate.
  • The "Fight Or Flight" Reaction. The set of processes that occur in the body when it is confronted with some form of physical or mental stress. For example, if a person is faced with danger (as from a vicious animal about to attack), the nervous system signals for adrenaline and other hormones to be released into the blood. These hormones prepare the body either to confront the attacking animal or to flee to safety (thus, "fight or flight"). Changes in the body include increased heart rate, dilated pupils of the eye (to improve vision), and increased supply of blood to the muscles (to prepare the body for action).

When its "fight or flight" time, the nervous system works with the brain by releasing hormones to stimulate the body. Your breathing rate is going to increase to absorb more oxygen from the lungs. It then sends the body into overdrive.
  • The Central Nervous System. The human central nervous system consists of the brain and spinal cord. These lie in the midline of the body and are protected by the skull and vertebrae respectively. This collection of billions of neurons is arguably the most complex object known. The central nervous system along with the peripheral nervous system comprise a primary division of controls that command all physical activities of a human. Neurons of the central nervous system affect consciousness and mental activity while spinal extensions of central nervous system neuron pathways affect skeletal muscles and organs in the body.

When you complete your first set to the point of fatigue, your muscles create a pump. Your brain will send a signal to your lungs to keep your breathing rate elevated because when the blood leaves the muscle, it is then sent back to the heart, and then to the lungs.

During this time, a lot of waste is developed and pushed out to be filtered. So yes, the pump works as a cleansing agent for the blood. It all sounds technical, but it's very simple. The bottom line is: the more you achieve the pump, the better will be your blood flow - and thus, creating a larger highway in order for more blood to travel through more smoothly the next time.

I'm sure you've heard of people shoveling snow or doing some yard work and getting hit with a heart attack. This happens because the body was not in shape for the mass amount of a blood flow it was receiving. It's like a traffic jam on a highway - all of these cars piled up with no room to move. This is why exercise is so important. It truly is the only way to keep your pipes clean and open.

Arnold said, when he compared sex to the pump, "can you believe how much I'm in heaven? I'm getting the same feeling when I'm working out when I'm out there posing in front of people." I think I understand what he meant. He basically was trying to say that the pump is an incredible feeling (like sex).

It makes you feel like you are invincible, and it has many positive effects on the whole body. But no way is it better than having sex. If it is, you better change your sex partner.

Like I stated at the beginning of this article if you are not achieving the "pump" in your workouts. You are not training, right or do not have your diet where it should be. Either Gaining muscle or loosing fat. The pump needs to be achieved.


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