Pump vs Fatigue

skyman · 21-Nov-05, 12:51 PM

I used to be able to get a good pump in my arms by going to light weight and high reps near the end of my workout but now days I only get fatigued with no burn or pump. Any thoughts?

**Todd** · 21-Nov-05, 03:17 PM

Yep, try sticking to heavy weight for slightly fewer reps, instead of going lighter for higher reps at the end of your workout. Burn-out sets do exactly that...burn you out...sometimes with a pump and sometimes without, but either way going lighter than usual for higher reps isn't going to stimulate any additional muscle growth.

You should be able to obtain a pump even with heavy weights for fewer reps.

This, and make sure you've got enough carbs in your system prior to working out, and that you are fully hydrated with water throughout the day. One last thing...make sure you are breathing properly while you execute your reps...lack of supplied oxygen to your muscles while you work out could also detract from the pump. Lacking in any one of those areas can lead to no "pump".

**threenorns** · 22-Nov-05, 01:07 AM

what's with the pump, anyway? it's not like it actually does anything except improve your appearance for an hour or two.

skyman · 22-Nov-05, 10:56 AM

I thought the theory was that the swelling of the muscle helped 'stretch' it out so that it gets larger. I dont know if I believe that....it's just that the pumping for me was a lasting reminder that I worked hard. The fatigue I tend to forget about quickly.

22-Nov-05, 11:36 AM

The theory isn't so much about stretching the muscle as it is about stretching the fascia that surrounds the muscle. A tight fascia can supposedly hinder muscle growth by making more difficult for the muscle to expand.

**threenorns** · 22-Nov-05, 01:06 PM

if the muscle needs to grow, that fascia will get stretched. apparently, that's why i was getting those massive cramp attacks - when i first started the powerlifting routine, for the first month or so, i suffered agonies of the damned. i'm talking one solid cramp from the base of my skull down through my butt. i don't get them any more except in my quads now. i asked one of the massage therapists what was up with that, and she said it was probably the muscles forcing against the fascia (but of course she couldn't tell for sure unless i booked an appointment).

**Firehawk** · 22-Nov-05, 01:09 PM

Yeah that's what my skin does when i force fat into my belly, it expands

.

**Todd** · 22-Nov-05, 01:34 PM

Quote:

Originally Posted by threenorns

what's with the pump, anyway? it's not like it actually does anything except improve your appearance for an hour or two.

Actually the pump is important for growth. But it's HOW you achieve it that dictates whether or not you'll get any benefit from it.

The pump is important because it means you have flushed oxygen rich blood into the muscle itself. This helps with nutrient uptake and the start of immediate recuperation and recovery during that time after you've finished working out...things very important for optimal growth.

Now, you can achieve a pump in your muscles by curling 10 pounds dumbbells, but obviously you've stimulated ZERO muscle fibers for growth. On the other hand, you can achieve a pump by lifting heavy weights, heavy enough weights to stimulate new muscle growth. When you've done this, you've achieved EXACTLY what every bodybuilder is striving to achieve. You've damaged muscle fibers sufficiently enough for new growth to be stimulated, and you've flushed nutrient/oxygen rich blood into your muscles where this damage has occured. You've in essence set your muscle up for maximum growth.

The pump is also important for establishing the mind-to-muscle link, allowing you to work your target muscle group more intensely. The more you can feel the muscle contraction take place, the more you'll get out of your workout.

So I'd say the pump is extremely important. But acheiving a pump by doing 5 lb. side laterals ain't gonna do diddly for you....you should strive to achieve a massive pump by lifting heavy, not by doing "burn-out sets". That is just waisting time and precious energy.

**maverick** · 22-Nov-05, 03:30 PM

I won't get into another debate about dropsets and other shock techniques.

I'll leave it simply at, I agree that the pump is crucial for optimal growth.

skyman · 22-Nov-05, 04:19 PM

I havent really changing my eating since starting back up again so it may be a carb thing. We'll see what happens friday after turkey day when I go try to relieve some guilt at the gym.

**Firehawk** · 22-Nov-05, 04:51 PM

Quote:

Originally Posted by Todd

The pump is important because it means you have flushed oxygen rich blood into the muscle itself. This helps with nutrient uptake and the start of immediate recuperation and recovery during that time after you've finished working out...things very important for optimal growth.

For those of you who don't know much about Powerlifting, this is what we do at my gym during accessory exercises, get blood in the muscles for speedy recovery and growth.

And you guys thought it was all about strength...bah!

:

**threenorns** · 22-Nov-05, 05:05 PM

i can see the pump as a side effect of a good workout - even i get that.

but to do weights just to get a pump? nah. that's like having a head so you can wear hats.

**Gooseneck** · 22-Nov-05, 05:31 PM

"to me the pump is better than cumming" - Arnold

Just had to throw that in there.

**threenorns** · 22-Nov-05, 05:53 PM

**Todd** · 22-Nov-05, 07:06 PM

Quote:

Originally Posted by threenorns

i can see the pump as a side effect of a good workout - even i get that.

but to do weights just to get a pump? nah. that's like having a head so you can wear hats.

Well yah, doing weights solely to get a pump is rediculous. The only time I'd ever be caught dead doing that is when backstage pumping up to out on stage for a contest. Other than that, I (like most people) pick up a weight with one single purpose in mind....to stimulate new muscle.