Pamping is a concept in strength training that is characterized by a feeling of bursting in a muscle after performing a treadmill in an exercise. This feeling is associated with an increase in muscle due to blood flow and, as a result, tissue swelling.
There are several types of pumping:
Cosmetic pumping is achieved immediately before a competitive performance or a photo session and allows the muscles to acquire more volume and relief. To achieve this effect, there are many techniques, and one of them is carbohydrate loading. Applied effects contribute to an increase in muscle tissue by 10-20 percent of the total mass.
Productive pumping can be obtained through intensive training, which will lead to the growth of muscle fibers.
Pamping from sports nutrition occurs only by taking in a special food for athletes.
Productive pumping
The benefits and harms of pumping are still actively discussed in bodybuilding. But since no research in this area is carried out, even now there are those who advocate the use of pumping and argue against it.
In order to achieve pumping, it is necessary to perform the same movement more than fifteen times and thereby load the muscle. This approach is opposed by representatives of sports medicine, who argue that multi-repetitive training cannot be used to increase muscle mass. They justify this position by the fact that for a large number of repetitions it is necessary to use a small weight, which does not contribute to the growth of muscle fibers.
The main indicator that accompanies any multi-repetitive exercise is muscle pain. It arises from the accumulation of lactic acid in the muscle. According to its biological composition, lactic acid is a breakdown product and has a beneficial effect on the stimulation of muscle growth.
Pamping also has a beneficial effect on muscle growth, because it causes increased blood circulation. Together with blood, nutrients and oxygen enter the muscle, which, when ingested, makes the muscle more susceptible to stress and reduces recovery time.
Pamping exercises
Various exercises on the pumping practice as an advanced bodybuilders, and those who are just starting their way in sports. There are certain principles for building workouts at the pumping:
- Drop sets.
- Pre-fatigue.
- Partial repetitions.
- Burning.
- Forced repetition.
- Negatives
- Peak reduction.
- Supersets.
Pamping can be used for any muscle groups, for example, a biceps program can include such exercises:
Arm flexion standing or sitting with dumbbells or a barbell.
Bending the arms on an incline bench with dumbbells.
Bending hands on the bench with Scott barbell.
A triceps program may consist of the following exercises:
- Extension of arms with a neck or on a block with a reverse grip.
- Extending the arms with the neck to the usual grip.
- Extension of the arms with dumbbells.
- Also the muscles of the legs respond well to the pumping, as this is the largest muscle group. As a training program, you can use any basic exercises.
Sportpit for pumping
There are a lot of additives for pamping today, so you can choose the most popular ones:
- Arginine and other derivatives.
- Complexes for pretrain with creatine or arginine.
- Creatine
- Fat burners
In this case, arginine is a source of nitrogen and contributes to vasodilation. Creatine attracts water, and fat burners also contribute to the expansion of blood vessels. All of these components contribute to effective pamping.