How to Get a Maximum Muscle Pump


We need to understand the physiology of "The Pump" to fully comprehend the best way to achieve this sort-after feeling while training, often lasting long after a good workout. In a nut shell the pump comes from muscle isolation, when you train one specific body-part you get lactic acid build up in the targeted muscle only.

This lactic acid comes from a by-product feeding the energy to that muscle group through a process known as carbohydrate metabolism without using any oxygen. The large accumulation of lactic acid build up that builds up in the targeted muscle group leads to increased growth hormone (GH) release resulting in an increase in hypertrophy.

In order to achieve the objective of drenching the targeted muscle in lactic acid you first need to understand the mind-muscle connection. It is not something complicated, it simply means that when you are training one specific body-part that you switch off any attention given to the stabilizing muscles used to perform that movement.

The ONLY way to get a specific muscle group filled up with lactic acid is to prevent the muscle from reaching full recovery. Unlike normal training where you would rest between sets to achieve full recovery before doing the next set, training for the "pump" means giant sets and tri-sets without taking any rest.

You will see in the recommended "pump" workout listed below the giant or tri-set is done by pre-exhausting the targeted muscle doing an isolation movement before a compound movement and without taking any rest. The tempo of the movement is also important trying to go super-slow (3-5 seconds) on the concentric as well as the eccentric movement.

The workout sample listed below is just one day of a total training routine for the week. When training one body-part a day the first workout of the week would probably be chest which is the workout listed to show how to achieve maximum pump going from a tri-set to a giant, the same principal can be used targeting other body-parts.

This type of high intensity training should only be done once a week for each body-part to avoid overtraining. The only full recovery is the rest taken between the tri-set and the giant set, otherwise you are moving from one movement to the next without resting.

CHEST Tri-Set:
Flat Bench D/B Flyes 1 X 12-15 reps
Barbell Bench-press 1 X 8-10 reps
Incline D/B press 1 X 10-12 reps

CHEST Giant Set:
Flat Bench D/B Press 1 X 8-10 reps
Decline D/B Press 1 X 8-10 reps
Pec-Deck Flyes 1 X 8-10 reps
Cable Flyes 1X 8-10 reps

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