Pumping as a means of muscle recovery

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-04-24

Pumping

If we are more precise, pumping refers to the influx of blood into the muscles. Most of you have probably noticed that when performing a large number of sets on the same muscle group with a high number of repetitions, the muscles increase in size and hardness. This is what we call pumping.

This means that blood is being pumped into the muscles. As a result, the capillaries expand, and the muscles "swell". However, this increase in size is only a temporary effect. The blood leaves the muscles fairly quickly, and they regain their original size.

As you can understand, pumping can only be achieved by using moderate and light weights because you can perform a high number of repetitions only with such loads. This has all been a prelude to the essence of the article. The main point is to explain that pumping can be used as a means for muscle recovery.

How does it work?

Indeed, the better and stronger the blood flow to a certain part of the body or organ, the faster the biochemical processes proceed there. The more blood we pump into a muscle, the quicker it will recover its structure and replenish its glycogen stores. Phases of recovery after workouts.

On the other hand, to achieve pumping, you need to train that muscle. This, in turn, will break down its structure and glycogen stores.

So, does it all even out? Is there no point in speeding up muscle recovery through training? Not quite. )

You can achieve pumping effects with very light weights. For example, if you curl with a 40 kg barbell for 10 repetitions, try using an empty bar (20 kg). This will be enough to pump blood into the muscles without causing any training effect. That is, the muscle structure will not be damaged, and the glycogen reserves will not be depleted.

How to use this technique in practice?

Let's say today you are training your chest and back. Last time you worked on your arms. Train them using the method described above at the end of this workout. I repeat, the weight should be very light. This could be 1, 2, or 3 sets of 20 repetitions with short rest intervals.

Then, in your next workout (when you do legs), pump your chest again. This approach will allow your muscles to recover faster due to increased blood flow.

In general, it’s quite simple. Pump blood at the end of your workout into one or two muscle groups that you didn't train today. And when their turn comes, they will be fresher. Good luck!