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WE SH IP TO ALGERI A VIE W D E TAILS

No Pump Chump: Tips For A Better

Muscle Pump

Improve your muscle pumps during your workouts and amp up

your muscle building efforts today with these nutrition and
supplement tips from Dr. Lonnie Lowery.

We all go through periods when pumps elude us. Frankly, these periods really suck. And
worse, they seem beyond explanation. It's a bloody shame, considering how motivating
enlarged, vascular muscles can be. As Arnold once said, a huge pump in a body part is
almost as good as having sex… and you know how you feel when you're denied that. So
what can you do? What, oh what can you do?

A quick look at the underlying physiology of "reactive hyperemia" (a localized pump)

suggests a couple of things. First, blood flow to an area is critical. Interestingly, exercisers
develop an improved ability to shunt blood to working muscles due to things like
increased vasculature(1) and nitric oxide (NO) production.(4) Admittedly, weight trainers
have different capillary adaptations than say, runners (depending upon how the changes
are expressed) but we won't quibble — most lifters do some "cardio" anyway.

Second, a muscle full of glycogen has greater cell volume, which — at least pragmatically
— facilitates (allows?) a big pump.

Another big factor, one that's affected positively by anabolic agents, is potassium shift.
Potassium is our primary intracellular cation (positively charged mineral in this case).
When one's growing on androgens, insulin, beta-agonists and the like, there's typically a
shift in this electrolyte.(2,9) It moves from the vascular and interstitial spaces (extracellular
compartment) to the intramuscular space. As the mineral enters, water accompanies it.

We've all seen professional bodybuilders "blow up" their muscle bellies in just brief
periods by (presumably) using such traditional anabolics. Conversely, preserving optimal
amounts of muscle potassium is one reason behind the popularity of "potassium-sparing
diuretics" in competitive bodybuilding.

Fourth, intramuscular creatine elevation occurs in methods similar to those discussed for
potassium (anabolic agents, etc.). Elevated creatine concentrations within skeletal
muscle are a longstanding way to make a muscle appear bigger.

Lastly, leanness also contributes to a satisfying pump as muscular changes are more
visible.

By reading that brief list, we see that there are some opportunities for intervention. There
are a few substances that can increase peripheral blood flow, such as ginkgo(10,11) and
there are environmental issues like temperature. And of course, proper hydration is
critical, regardless of how one chooses to manipulate it (via distilled, filtered or even tap
water).

Okay, that'll get us fluid availability but what about materially affecting the target muscle
cells?

Basically, the more stuff we can get into our muscles, the better our chance of an
explosive pump. Creatine, carbohydrates, potassium, magnesium (the second most
abundant intracellular cation), intramuscular triacylglycerol (fat), and amino acids like
alanine and glutamine are key nutrients. We'll tackle these in turn below.

Perhaps the most exciting thing about reversing flatness and expanding our muscles is
the time frame associated with it. I'm going to propose a one-week period (if the lifter is
already lean) to banish the flatness demon for at least a while.

So here are both acute and more chronic strategies for a hypothetical "pumpless"
individual who has no contraindications:

Increase Blood Flow:

Don't over-rely on air conditioning during warm months. Start a workout wearing
sweats in the winter if you live in a cold climate.
Take a walk outside the gym between sets on sunny warm days when possible.
Try 1-2 higher repetition sets of up to 20 reps after your heavy work. Shamelessly
pursue the pump!
Eat a banana or brown potato with a sports drink 30 minutes before/ during
exercise to increase muscle blood flow. (Insulin stimulates NO [2] while glucose
 and potassium become available).
A little ginkgo biloba (perhaps 60-120 mg of a standardized extract, depending
upon tolerance and contraindications) an hour or two prior to exercise may help
peripheral blood flow. Jung, et al. (1990) found a 57% increase in one marker of
peripheral blood flow 60 minutes after administration. Of course, avoid gingko if
taking any other "blood thinning" substances.
Maybe even try a hot shower, brief sauna, or topical vasodilator cream before
exercise.

Maximize muscle glycogen and triacylglycerol:

Take a week off from training! (The single best tactic!) This will prevent further
muscle microtrauma, which itself appears to limit glycogen storage / insulin action
(6,7,14,17) and reduce the usual depletion that would otherwise fuel your
workouts.
Remember that a chronically hot environment itself can exacerbate carbohydrate
metabolism/glycogen depletion and may be one reason for flatness. Heat may help
peripheral circulation, but too much for too long (e.g. training in a non-temperature-
controlled gym) can ultimately lead to deflation.
Eat 8-10 g/kg carbohydrate each day (12,13) on Sunday, Monday, and Tuesday
(especially 100-200 g in the morning and after any mild exercise); Snacks can be
as outrageous as pure syrup. Muscle glycogen can more than double on such a
carb-loading regime. Although some data suggest no increase in actual muscle
girth (3), it does make the muscle look bigger.
Avoid caffeine and stimulants, which generally increase cAMP within cells (telling
the cell it's time to break down substrates rather than store them). Stimulants can
interfere with muscle glucose uptake if overdone. Conversely, a cup of joe before a
targeted gym session (and after the carb-up week) may facilitate the overall
"pumped-up experience" for some.
Adding additional fat and protein to the main meals (breakfast, lunch, dinner) on
days 4-6 (Wed. — Fri.) of our preparatory "pump-up week" will help spike insulin for
massive storage while providing lipid and amino acids to help swell the muscle
fibers further. Put back the ~30 percent (8) or more of lipid (and glycogen) lost
during exercise!
Eat potassium-rich and magnesium-rich foods
Again, bananas, potatoes and orange juice are great for potassium, while legumes,
seafood and peanuts are good magnesium sources (and even coffee has about
10-12 mg).
Even a lower-dose (<350 mg) magnesium supplement could help, as many
Americans are about 25% sub-optimal in this mineral, with athletes losing a bit
more during exercise. But beware, any more than 350 mg from a pill could have
you "assaulting the porcelain" and clearly such diarrhea would counteract our
purposes.
Avoid potentially arrhythmia-inducing potassium supplements; whole foods really
are the best sources and they include necessary carbs as well.

Glutamine (and alanine?) supplements may help

These amino acids occur in naturally high intramuscular concentrations but are lost
from muscle tissue during intense training.
Supplemental glutamine (sometimes as glutamine dipeptide) recommendations
vary (generally a few grams daily). Protein in general — as any complete protein
contains glutamine — helps maintain bodily concentrations, too.
Remember, glutamine is physiologically at a premium in hard-training athletes.
Muscles can lose the three way tug-of-war that they undertake with gastro-intestinal
cells and leukocytes (white blood cells).
Alanine is less of an issue as its turnover is a natural part of the glucose-alanine
cycle (it readily loses/accepts its amino group as pyruvate [a "sugar"] or alanine,
 respectively). Again, frequent feedings and plenty of protein help prevent such
gluconeogenic losses.

Creatine is tried and true for pumps

Although anecdotal, typical loading doses of 20-30 g/ day (including 4-6 g post-
exercise) over 3-5 days seem to work better for monster pumps than smaller doses
over a month.
Since about 100 g of carbohydrate are required to get insulin levels high enough to
optimize creatine transport into skeletal muscle(16), creatine loading fits in well with
our high-carb regime above.
Many guys find that after a big 3-5 day load, "creatine pumps" occur for just two to
three weeks, however. My guess is that fluid homeostasis can only be pushed for
so long before something (sodium-potassium ATPase, hormones, etc.) bring us
back to reality, perhaps even as intracellular creatine concentrations remain
elevated. Similar negative feedback has been reported regarding creatine
biosynthesis with long term use, after all.(15) Overall, it's best to acknowledge that
huge pumps don't last forever.

Lean-out and minimize bloat

Allow 8-12 weeks to drop a few percent body fat before attempting this "pump-up
strategy." You'll want to actually see the pump, after all. "Michelin men" don't
change much in the gym.
While cutting fat, one theory suggests purposely overtraining a bit (volume, aerobic
exercise) for the last few weeks to create hyper-sensitive muscles when you carb
load and cut out your training.
Last minute precariousness: Cutting sodium will minimize subcutaneous bloat
acutely for many guys but the timing before homeostasis kicks in (aldosterone, etc.
returning them to normal) varies from 1-3 days. Reducing sodium and drinking
filtered water Thursday and Friday during our hypothetical "preparation week"
might help.

So if you're flatly sick and tired of being flat, sick, and tired, then there you go, girlie man.
There really are reasons for the elusive nature of monster pumps. And beware; there's a
real possibility of going through life in a chronic state of glycogen depression, fatigue,
and muscle staleness due to underfeeding and intense training.(5) Understanding both
the physiologic and pragmatic aspects of "localized hyperemia" will almost surely pump
[clap] you up!

Be sure to hit a few shots in the mirror for me after your victorious ascension from
flatness.

References
Andersen, P. and Henrickson, J. Capillary supply of the quadriceps femoris muscle of man: adaptive response
to exercise. J Physiol (Lond) 1977; 270: 677.

Baron, A. and Clark, M. Role of blood flow in the regulation of muscle glucose uptake. Annu Rev Nutr 1997;
17:487-99.

Balon, T., et al. Effects of carbohydrate loading and weight-lifting on muscle girth. Int J Sport Nutr 1992
Dec;2(4):328-34.

Bowles, D., et al. Coronary smooth muscle and endothelial adaptations to exercise training. Exerc Sport Sci
Rev 2000 Apr;28(2):57-62.

Costill, D., et al. Effects of repeated days of intensified training on muscle glycogen and swimming
performance. Med Sci Sports Exerc 1988; 20:249.

Del Aguila, L., et al. Muscle damage impairs insulin stimulation of IRS-1, PI 3-kinase, and Akt-kinase in human
skeletal muscle. Am J Physiol Endocrinol Metab 2000 Jul;279(1):E206-12.

Doyle, J., et al. Effects of eccentric and concentric exercise on muscle glycogen replenishment. J Appl Physiol
1993; 74(4): 1848-1855.

Essen-Gustavsson B, Tesch P. Glycogen and triglyceride utilization in relation to muscle metabolic

characteristics in men performing heavy-resistance exercise. Eur J Appl Physiol Occup Physiol 1990; 61(1-
2):5-10.

Greenberg, A. Hyperkalemia: treatment options. Semin Nephrol 1998 Jan;18(1):46-57.

Jung, F., et al. Effect of Ginkgo biloba on fluidity of blood and peripheral microcirculation in volunteers.
Arzneimittelforschung 1990 May;40(5):589-93.

McKenna, D., et al. Efficacy, safety, and use of ginkgo biloba in clinical and preclinical applications. Altern Ther
Health Med 2001 Sep-Oct;7(5):70-86, 88-90.

Pizza, F., et al. A carbohydrate loading regimen improves high intensity, short duration exercise performance.
Int J Sport Nutr 1995 Jun;5(2):110-6.

Rauch, L. er al. The effects of carbohydrate loading on muscle glycogen content and cycling performance. Int
J Sport Nutr 1995 Mar;5(1):25-36.

Sexton, T. and Lowery, L. Effects of eccentric exercise on glucose kinetics and insulin concentrations in
resistance-trained athletes. Oh J Sci (Medicine and Biology) 2001; 101(1)(abstr):13.

Silber, M. Scientific facts behind creatine monohydrate as sport nutrition supplement. J Sports Med Phys
Fitness 1999 Sep;39(3):179-88.

Steenge, G., et al. Protein- and carbohydrate-induced augmentation of whole body creatine retention in
humans. 2000 Sep;89: 3, 1165-1171.

Widrick, J., et al. Time course of glycogen accumulation after eccentric exercise. J Appl Physiol 1992 May;
72(5):1999-2004.#post130987

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About The Author

Dr. Lonnie Lowery

Dr. Lonnie Lowery is an exercise physiology and nutrition professor of ten
years and a competitive bodybuilder.
View all by Dr. Lonnie Lowery »

5 Comments + Post Comment

 Posted Mon, 10/06/2014 - 04:31 LIKE 10
kunal
I think in order to achieve pump one need not lift heavy... moderate weight with more reps
would get you pump.... but yes,,, heavy ass weight lifting is the name of the game if you are
after size....

REPLY
REPLY

Posted Fri, 03/28/2014 - 04:34 LIKE 28

Nate
damn... thats some info dense advise right there. Props!

REPLY
REPLY

Posted Wed, 07/04/2012 - 06:42 LIKE 70

sid
am underweight 50kg i wanna knw how to do pump & increase weight i should lift light
weights or heavy weights? plz reply

REPLY
REPLY

Posted Fri, 07/11/2014 - 01:06 LIKE 16

Gilbert
Lift heavy until you have nothing left in the tank. Monitor your daily calories and eat
bigger.

REPLY
REPLY

Posted Wed, 05/04/2011 - 13:02 LIKE 64

Tanya Etessam
Top Secret Nutrition's pre workout product, N.O.370 is amazing for pumps!
Best pump i've ever had, tastes good, vascularity is insane, and its non-stimulant based. I love
it :)

REPLY
REPLY

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