Muscle pumps

Bodybuilding - Maximum Muscle Pumps

In your body right now is five liters of nutrient-rich blood. Your blood is the highway that carries vital musclebuilding nutrients such as anabolic hormones, amino acids, glucose and minerals to muscles for repair and growth. It makes sense that the more blood you can flood your muscles with during a training session, the greater your chances are to trigger fiber-splitting growth. 

Sets in the range of 12 to 16 reps are an excellent way to squeeze as much blood into your muscles as possible. With every rep, more blood is forced into the muscle being trained, so that by the end of the set, blood hyper-saturates every fiber. If your nutrition program is on track and you’ve read some of the nutrition articles on our site, then your blood will be densely packed with all the vital compounds necessary to activate hypertrophy.

The pump is so much more than a euphoric rush of blood – it’s a powerful physiological process that can trigger rapid muscle growth. Heavy sets of one to eight reps are a great way to get some attention in the gym, but they won’t give you the same extreme pump you’ll get from a higher rep set with a moderate weight that forces rapid increases in muscle size.