Improve pump – 5 tips for the ultimate pump during training.

We bodybuilders and strength athletes love it: the pump. Seeing the muscles you train swell is a unique feeling. Now the question is, how can you maximize this effect? That’s exactly what I want to talk about today. In this article, I’m going to show you 5 tips that you can use to improve your pump while training.

#1 Water

The water balance in our body plays a big role in our pump during workouts. This is not a big surprise because our body is made up of 70% water. Water intake allows the muscles to retain water, increase in volume and thus improve the pump. For this reason, you should drink enough water before and also during your workout.

#2 Carbohydrates

We can also influence the pump with carbohydrates. Carbohydrates are converted to glucose during digestion, which does two things: on the one hand, glucose ends up in the bloodstream after the conversion process, which causes blood flow to be stimulated. On the other hand, glucose stores water in the muscle cells. These two processes ensure that the muscles are supplied with more blood, which increases the pump during training.

#3 Supersets and Drop Sets

Supersets and dropsets are another way to improve the pump during workouts. With the help of these intensity techniques, the muscles are contracted and kept under tension for a long period of time, which increases blood flow in the muscle, resulting in a greater pump. In a superset, you perform two or more exercises for the same muscle in succession, such as shoulder presses and side raises. In a drop set, you perform one exercise to muscle failure, then decrease the weight and do a few more sets using this principle.

#4 Short rest periods

Another way to improve the pump is to make the rest periods between sets short. Shorter rests increase blood flow to the muscles and thus increase the pump. The pause times should be approximately between 30 and 60 seconds. Isolation exercises, which are performed with less weight but with more repetitions compared to basic exercises, are suitable for short set breaks.

#5 Supplements

There are also some supplements with which you can improve the pump. The supplements L-arginine and L-citrulline make our vessels dilate and allow more blood to flow through. Creatine, on the other hand, stores water in the muscles, which increases their volume. These supplements can be purchased individually, but they are also included in some pre-workout and pump boosters.


There are a few ways you can improve your pump, but at the end of the day, it’s always about increasing blood flow to your muscles. This is primarily achieved with water and carbohydrates, but you can also promote this effect with super and drop sets, short rest periods and supplements. It should be remembered that the pump only lasts during and shortly after training and a good pump does not equal muscle growth. For muscle growth it is crucial to achieve a progression (performance increase) in training by increasing the total training volume over time, as well as taking in enough food (calorie surplus).

Have you been able to improve your pump during workouts with the help of these tips? Feel free to share your experiences with me in the comments, I’m happy to exchange ideas with you. If you have further questions about pump during training, you can also ask me there, I’ll be happy to help you!

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