Do you get a pump in whatever muscle you do? Any muscle that you train with any form of resistance training you will achieve a muscle pump. A muscle pump is when you have repeated muscle contractions that push blood into the tissue. And this is a temporary feeling that happens after you have contracted the muscle in any resistance training workout.
Do you get a pump in whatever muscle you do? iStock-photo credit: NazariyKarkhut
A muscle pump can make you look and feel visibly larger even though it is temporary feeling and phenomenon. It is not a direct measurement of muscle growth, and the novice fitness enthusiast needs to understand that.
A muscle pump can happen through resistance training such as:
- High repetitions- Where you are lifting weights up to 20 repetitions and your focus is on muscle endurance.
- Short Rest Periods- If you rest for about 30 seconds or less between sets this can help trap blood in the muscle faster than it escapes.
Conventional weight-lifting gives you a good muscle pump along with body weight exercises like push-ups, pull-ups and body squats. You can also achieve a pump by doing high intensity cardio and steady state cardio. Steady state cardo like cycling, running or high intensity cardio like sprinting or plyometric drills.
Short rest intervals typically yield the most powerful muscle pump effect. It is important to know that you don’t need to produce consistent muscle pumps to achieve muscle growth. Muscle growth isn’t predicated on the type of muscle pump you achieve over a period.
How Long Does A Muscle Pump Last?
Your muscles return to regular size about 1 to 2 hours after weight-training. Whether you lift heavy with low reps or lighter with higher reps it doesn’t change your ability to achieve a muscle pump. Your muscles don’t know how much you’re lifting. It only knows how much tension you apply to the muscle which achieves your pump.
The Bottom Line is you can get a pump training any muscle whether it be through resistance training or cardiovascular training. It is important to know that muscle growth isn’t predicated on the type of pump you achieve.
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References
- Lacio M, Vieira JG, Trybulski R, Campos Y, Santana D, Filho JE, Novaes J, Vianna J, Wilk M. Effects of Resistance Training Performed with Different Loads in Untrained and Trained Male Adult Individuals on Maximal Strength and Muscle Hypertrophy: A Systematic Review. Int J Environ Res Public Health. 2021 Oct 26;18(21):11237. doi: 10.3390/ijerph182111237. PMID: 34769755; PMCID: PMC8582674.
