“Iron” sport has a considerable number of subtleties and tricks to accelerate progress or overcome stagnation. For an inexperienced person who is not in the gym, bodybuilding certainly seems to be a primitive and monotonous occupation. But we all know that working with hardware is hard work, requiring constant search for new ways to overcome the body’s natural capabilities. Let’s talk about one of them – pumping. This technique is widely used by both professionals and amateurs with considerable experience.
Pamping in bodybuilding
What is pumping?
Like a considerable number of other modern terms relevant for bodybuilding, the word “pumping” came to us from across the ocean. In English, it sounds exactly the same – pumping, and literally means “pumping.”
In fact, this word quite accurately describes the process itself: with a certain method of performing exercises (in more detail – below), the amount of blood flowing to the muscle fibers increases significantly. As a result, the muscle group being worked out almost instantly visually increases in size. However, do not rush to conclusions – pumping training trains a temporary result that passes just as quickly. The time during which the blood flow returns to normal is individual for each. Usually 10-20 minutes.
The basics of pumping training
You should not think that pumping in bodybuilding is some kind of extremely complicated technique, accessible only to champions – a beginner can easily achieve the result described above.
The basis of the basics of pumping is to repeatedly perform exercises with reduced weight. Squeeze 100 kilograms 5 times? Reduce these figures to 50 kilograms by 20 times – this will be pumping training.
An additional nuance requiring attention: each repeat must be performed qualitatively, in full amplitude (by the way, that is why it is recommended to replace the barbell with dumbbells).
The effectiveness of this method you will feel literally after the first approach. At first, it is quite possible that weak muscle pains will be felt, which will pass quickly enough. After adapting the fibers to a new load regime, after each approach, you will feel an emotional upsurge (which is due to increased endorphin production). As a result, the quality of training will improve.
What is the effectiveness of pumping?
The effectiveness of pumping can be divided into two categories. Let’s consider each of them in more detail.
Among professionals speaking at competitions, it is often called cosmetic pumping. In this case, pumping is used immediately before a performance or photo shoot – to improve relief and increase muscle volume.
The main purpose for which pumping is used in bodybuilding is to stimulate muscle growth.
To begin with – a brief excursion into the anatomy of muscles. Fibers are divided into two types:
- Slow muscle fibers (MMF) – are not able to work efficiently with a lot of weight, but are hardy and can withstand prolonged stress. By the way, it is this type of fiber that is responsible for the daily movement of our body and the constant maintenance of the body in the right position.
- Fast muscle fibers (BMW) – have exactly the opposite feature: they quickly “get tired”, but they are able to cope with serious loads. They are involved in strength training.
When pumping training, the main load, of course, is precisely the IIM. As a result, there is an increase in muscle endurance, which has a positive effect on sports and on the physical condition in general.
Fast or slow: pace of movement when pumping
In order to experience for yourself what pumping training is, the program just needs to change in terms of working weights. An important nuance is the pace of movement itself. You will have to correctly determine the intensity of movements on your own – this parameter is individual for each organism. To understand what speed you need to deal with in order to achieve pumping is very simple: spend a few workouts, experimenting with speed in each approach, and carefully monitor the result.
Performing the approach at a fast pace is good because it involves both fast and slow fibers, as well as small muscle groups that are not included in the work at a slow speed. Weight, in this case, should be about 50% of the maximum possible in this exercise, and the optimal number of repetitions should be about 20 per set.
The slow pace of execution is also not without advantages. If a high speed of movement involves more muscles in the work, then slow, concentrated repetitions allow the fibers of a certain group to work at full strength. To increase volumes, this option is more relevant. The working weight should be approximately 60-70% of the maximum possible, and the number of repetitions should be about 10.
How to apply pumping to improve results
If you have just started to understand the basics of bodybuilding and / or are looking for a way to diversify your workouts, be sure to pay attention to pumping.
Here are a few basic rules for using it in practice:
- Pamping is not an effective substitute for strength training. For weight gain, the best way is to work with large weights, and pumping is just an addition.
- Do not use too small weights. If your bench press results exceed 100 kilograms, it’s ridiculous to expect progress when working with an empty bar. The best option is to use approximately 50% of the maximum possible weight.
- The optimal number of repetitions is 10-20 (depending on the muscle group being worked out, this number can vary).
- Follow the approach efficiently, ideally – non-stop.
- Forget about cheating.
- Have less rest between sets.
Use supersets for antagonist muscles.