Pamping in bodybuilding - what is it and how to use it correctly

Pamping - an increase in muscle volume due to own blood and osmotic pressure. Pumping is used in bodybuilding before performances, as well as to increase certain types of muscle endurance.

Muscle enlargement after training

If you look at yourself in the mirror after training, you will see that your figure looks more pumped up. The muscles you worked on are filled with blood, swell, become more visible under the skin. This is called the pumping effect.

Within 30-60 minutes after training, the muscles are freed from excess blood, which diverges throughout the body, goes to the depot until the next training session. And your figure takes on the usual shape.

Blood rushes to where the optimal level of nutrients and oxygen is currently needed. That is, during the exercise - to a working muscle group. Therefore, after training you seem to yourself more than before it.

Pamping in bodybuilding - what is it and how to use it correctly

Pumping mechanism

When you do pumping, you purposefully build up muscles blood. In the blood are certain ions that drag water along with them. Thus, liquid penetrates into the cells and fills them, increasing the volume. Totally swollen cells give a 5-10% increase in muscle volume.

Due to pumping, any person receives a small visual increase in muscle mass.

Blood is drawn into the muscles through exercise. The process is accompanied by a specific sensation of muscle expansion: it is difficult for you to bend your arm, for example, because biceps interfere. At this moment you feel more, which is confirmed both visually and by touch. You seem to be overflowing with water.

What is pumping in practical terms is a multi-repetition training in which the number of repetitions reaches from 15 and above.

The effect of the pump can be caused by:

  • Exercise.
  • Special additives.

In the first case, everything is clear - they came, swayed as it should, and you're done. In terms of additives, things are a little different.

The essence of the work of drugs is fluid retention in the body.

The range of drugs is wide, ranging from arginine-containing supplements to steroids. Creatine and some fat burners traps water. Please note that the accumulation of water in the body can have negative aspects!

Do you really need it

Let's first decide on the purpose of your studies . If you don’t know exactly why you go to the gym, and you don’t have a specific goal, you can also try pumping. There will be no harm from him.

Of course, here we are talking about the type of training, and not about drugs.

If you follow a certain cherished goal, you should consider the compatibility of multi-repetitive training and different areas of work with iron.

Mass gain

Pamping for mass gain is not recommended to be applied systematically. It can be practiced once a month or less to change the nature of the load.

You can use supersets or negative repetitions.

It is also good to use the effect immediately before competitions and photography (if you participate in such events).


As a fat burning training, multiple exercises are more than suitable. This is an active waste of calories, and expanding the boundaries of your stamina.

Increase in strength

The increase in strength and the performance of exercises in the pump mode are completely correlated. If you use this type of training correctly, you can accelerate the development of your strength indicators.

Consider in what exercises pumping training will give maximum results, and where it will be useless.

How to use pumping

Let's look at the practical side of the issue. That is, the benefit of the training method in question for your muscles.

If you believe the practitioners with a great experience in training, it is best to "pump up" large muscle groups. This is the chest and legs.

For small muscles, the effect will be insignificant, that is, pumping for biceps is not very relevant.

Of course, this does not mean that your muscles will not increase in volume, not at all. Just from this type of load you will not get a tangible increase in strength. Legs and chest in this regard are more obedient and train well. For example, if you do a leg press 15 times with a working weight, the results will appear faster than doing 10 repetitions.

However, working with small muscles will be of some benefit. Firstly, you will increase their endurance limit, and secondly, expel from them the decay products left over from previous trainings. More isolated multi-repetitive training, in this case, you can not give anything.

Proper pumping involves complex exercises. For example, you are doing some basic exercise for several repetitions, alternating it with a simpler multi-repetition.

Consider what the bench press and pumping of the pectoral muscles will look like. You can work in the mode:

  1. Pre-fatigue.
  2. Finishing.

In the first case, you first clog the pectoral muscles with repeated breeding on a horizontal bench, then go to reap a heavy weight 2-3 times. Work in the superset in this case will be more productive than the classic shift of work by rest.

In the second case, you press to failure, then, as much as you can, spread the dumbbells at different angles. When you get tired, there will still be work in partial amplitude. So - do not give up at the first feeling of fatigue.

For beginners who have just arrived in the gym, a program consisting mainly of repetitive exercises is a good option. This will strengthen the ligaments and tendons, prepare the body for further work.

Unless, of course, the beginner decides to continue his difficult path. During the first month of training, it is the pump with small weights that will protect the novice from injuries and overtraining.

Suitable and unsuitable exercises

In different sources you can find similar lists of effective pumping exercises. But, before listing them, it is worth mentioning in which exercises this type of training will not be useful:

  • Deadlift. It makes no sense to work with low weight here, except when practicing equipment.

    And with a lot of weight, training in a multi-repetitive mode is dangerous. Deadlift is a basic exercise. It belongs to the most dangerous power elements, during which no one insures you. You can tear your biceps, injure your spine and much more. What pump is it?

  • Hyperextension.

    There will be no visual benefit from this exercise - it does not imply an increase in back muscle volumes. Therefore, doing it 30 times is not worth it. For 15-20 repetitions - optimal for endurance and strength of the lower back.

  • Any exercise with more weight than leg press. Great weight is a real test for bones and muscles.

    Therefore, it is used in low repetition mode. Your efforts to sit down 20 times with a lot of weight will be less effective than a pump 30 times 40-60% of the maximum.

Now let’s find out which exercises are best for pumping.

To obtain the visual effect of muscle enlargement, pumping can be used in extending the arms in the block, pulling the weight to the chin, standing dumbbells, lifting the bar for biceps.

To increase strength and muscles, the multi-repetitive mode can be used in leg press, calf raises, press lifts and bench press with different grips with different positions of the hands.

By the way, calves do not respond to training at all, the number of repetitions is less than 15. Legs can also develop with 10 repetitions on a leg press, but it’s better to do them 12-15.

Thus, part of the exercises just gives the effect of muscle fullness, and the other part really develops volumes and strength.



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