What is a Pump Workout

What is a Pump Workout?

Are you also crazy about big muscles? Do you also find big apparent muscles the greatest benefit of going to the gym and want to know how to get them? If this is the case, then you would be interested in Pump workouts and might already know a few things about them. Here, we will discuss Pump workouts and how they can be done easily. So, keep reading if you are a muscle lover, and getting them satisfies you.

What is a Pump Workout?

A Pump workout also called transient hypertrophy is a workout that temporarily increases the size of the muscles. It is any high-volume workout with higher sets of reps with short rest periods that increases your blood circulation to the muscles and makes them increase in size.

Wanna know what a Pump workout does to increase muscle size and make it look big? Read below to find out.

How Does The Pump Workout Make Your Muscles Look Bigger?

The pump workout makes your muscles look bulky and bigger either due to increased fluid accumulation, increased blood flow to them, or more water absorption.

When you exercise, your muscles work and contract, which builds up lactic acid in them. Lactic acid is the byproduct of carbohydrate metabolism, and when it accumulates in muscles, it causes the veins to dilate and makes the heart pump more blood to clear these byproducts, which makes the muscles look big by swelling.

The pump also makes the muscles look bigger due to more water absorption in the muscles, When these byproducts accumulate in the muscles, they pull more water in them making them look bulky and bigger for a short period of time. 

Blood can easily pass through the muscles when they are relaxed, and when they expand they compress the veins that carry blood to the heart. The net result makes the heart pump blood faster to the muscles than creating a pool of blood in the muscles, giving a pump. This makes the muscles look big.

How Long Does A Pump Last?

Normally a pump lasts around 2-3 hours. When you are working out and lifting weights, the muscles increase in size, but as soon as you drop the last weight, this increased muscle size in the pump starts to drop and lasts for about 2-3 hours after your finish the workout session.

How To Do A Pump Workout?

In a Pump workout, you need to lift weights with a high number of sets and reps with rest for shorter periods. It typically includes reps varying from 8-20 with several sets for similar to different muscles. Pump workouts can also include some training techniques such as:

  • Drop sets
  • Forced reps
  • Burns
  • Negatives
  • Peak contractions
  • Partials

Important tips when doing a Pump workout are:

  • Perform more reps in each set.
  • Rest for less time.
  • Do more sets.

Now, that we know how to do a Pump workout, are there any quick workouts that can be performed without heading to the gym?

What Are Some Quick Pump Workouts Without Going To A Gym?

Some quick and easy Pump workouts without even going to a gym include:

1- Press-ups and Biceps Isolation

For Pressups:

  1. Start by putting your chest and stomach flat on the ground.
  2. Extend your legs in a way that they make a straight line.
  3. Bring yourself toward the floor.
  4. Now breathe in while your elbows are bent keeping your core engaged.
  5. Inhale slowly and push your body up to the starting position.

For Biceps Isolation: One Arm Dumbbell-Preacher curls

  1. Start with sitting on the preacher bench.
  2. Your one arm should be on the pad in a rest position holding the dumbbell.
  3. Position your upper arm on the bench.
  4. Curl and bring the dumbbell up to chin height.
  5. Pause for a while and slowly lower back the dumbbells.

Complete these without any gaps or stopping. You can divide them into three parts:

  • Explosive Incline Press Up: With 10 reps
  • Decline Press Up: With 10 reps
  • Bicep Isolation: Holding dumbbell for 15 seconds

2- Quick Pushups

The goal should be 100 pushups, about 50 in a row. Try to complete them in a few sets as fast as you can.

Benefits Of A Pump Workout?

  1. Increases muscular strength in a workout.
  2. Stimulates growth hormone.
  3. Stabilizes joint.
  4. Enhances muscle look.
  5. Tones shape of the body
  6. Betters physical resistance


A Pump workout is a workout that temporarily increases the size of the muscles, also called transient hypertrophy. It basically increases the fluid accumulation in the muscles making them look big and bulky and includes any high-volume workout with more sets of reps with short rest periods which increases the blood circulation to the muscles making them increase in size.


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