Research shows that to get a maximum pump, you must devote your full attention to each major muscle group by training one muscle group entirely in one workout.
This will guarantee the "mind muscle connection," which will help you dedicate your full attention to the muscle group being trained - resulting in the ability to achieve a better pump. Therefore, each major body part gets its own workout.
Lactic acid also plays a key role in getting a maximum pump. Lactic acid is a by-product of carbohydrate metabolism without the assistance of oxygen.
The thing I like about pump workouts, as I like to call them, is that they create the opportunity for variety in training, they are therapeutic, and they prevent overtraining and injury. As I said, the key to building big muscle is lifting heavy, however, as we all know, too much heavy lifting can bring about injury or overtraining. This is the perfect time to cycle your heavy days with pump workouts.
Pump workouts typically involve rep ranges from 8-20 or more reps, short rest periods, and multiple sets for the same muscle group or opposing muscle groups. They can also include advanced training techniques such as:
Drop sets
Burns
Partials
Negatives
Peak contractions
Forced reps
Most bodybuilders and even most exercise physiologists would agree that workouts that produce maximum pump can provide up to 20-25% of the increase in muscle size. This comes from sarcoplasmic and mitochondrial hypertrophy and increased capillarization. Sarcoplasmic hypertrophy looks good and is beneficial to bodybuilders, but you do tend to lose it more quickly with de-training.
The pump has virtually nothing to do with increased myofibrillar hypertrophy – the actual fiber growth that’s responsible for 75-80% of the increase in muscle size. That type of fiber growth comes only from heavy training, which produces much less, if any pump.
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