Those who have been working out for a while will know what a pump is even though they have never come across the word used in this context. A muscle pump is the swelling that happens to muscles as you lift.
It is caused by increased blood flow to the muscles as they try to get more oxygen and nutrients to help you lift better. A great muscle pump not only looks and feels great, but it can also help improve your workouts. In this article, we will look at five ways you can maximize your muscle pump during your workouts naturally.
Eat More Carbohydrates
Glycogen is an important part of maximizing your pump and the best source of glycogen is carbohydrates. Glycogen is stored in the muscles and is what makes working out possible while ensuring your muscles are hydrated enough.
When the body has enough glycogen, it has more fuel, and you are therefore able to work out at a higher intensity. This intensity helps the body create more muscle fibers while delivering more blood and nutrients to the muscles.
Not all carbohydrates are equal, and the options you need here are healthy options that release energy slowly. These include options like brown rice, oats, quinoa, and other complex carbohydrates.
Water is essential before, during, and after your workouts. It is especially important for maximizing your pump. To do so, the body needs to send more blood to the muscles and water helps with blood synthesis. You should aim for at least two and a half liters a day.
Consider Natural Supplements
Many people who are looking to increase their muscle pump naturally will understandably want to avoid supplements. However, there are supplements that are OK to use even when you are trying to train and gain naturally. Supplements that contain naturally occurring ingredients, like this turkesterone product are a great option.
Turkesterone is a steroid that is found in plants and insects and is crucial for their growth stages. This steroid has anabolic reactions that will help your muscle pump but do not have the androgenic effects you find in anabolic steroids. This means you get all the gains without all the nasty side effects.
Hold Muscle Tension
It is common for the body to get used to your routine. This can make you go through your workouts like a machine. Doing this does not challenge your muscles in any way and will offer no benefits. You can get the best results and maximize your benefits by contracting your muscles and holding this tension during your workouts.
Start by slowing down your reps and ensuring you are conscious enough of each lift to achieve maximum contraction. You should complete about 10 reps using this technique. If you are not sweating at the end of your reps, you might need to up the number to ensure proper deep muscle activation.
Reduce the Rest Time
Most people leave a few minutes between sets. This is often caused by lifting too heavy or following a training routine that requires it. Instead of doing this, opt for lighter weights and less time between rest.
The recommended rest time between sets is 30 to 60 seconds. A shorter rest time reduces the amount of blood that leaves the muscles between the sets. A shorter rest means you will be able to fill the muscles with blood faster which will give you a more satisfying pump.