The pump is arguably one of the top sensations most gym goers aim to attain with each trip to the gym, as a matter of fact, I’m willing to bet its right up there with crushing P.R.’s on certain lifts. To dispel any preconceived notions, this is a not an in depth physiological look at how the pump increases and causes muscular hypertrophy. Wait, what? The pump can cause muscle growth? It’s not just a vanity thing? Yes, for those unaware the pump can in fact stimulate muscular hypertrophy through a number of means including:

• Increased cellular hydration (i.e. Cellular swelling)
• Greater release and interaction of anabolic hormones (i.e. Hypoxic environment created via training stimulus)
• Greater glycogen storage (Compensatory effect)
• Increased growth factor production
• Possible increase in satellite cell fusion

Increase in protein synthesis and decrease in protein breakdown—Both which of which are indirect results of cellular swelling (remember a hydrated cell is an anabolic cell)

Now that we got that out of the way, let’s can focus on what the meat and potatoes of this article really is about: maximizing the pump. So if the pump builds muscle, is there anything we can do with our nutrition or training to maximize growth from the pump? The answer is YES!

Here’s what you need to do to maximize your pumps in the gym:

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