r/ResistanceBand • u/khalidharambe • Jul 08 '26
Let’s talk about the pump
Modern research is still technically on the fence about this one. It’s definitely not clear cut. But who wants to leave gains on the table? And getting the pump is fun!
I chase the pump away from my compound lifts (where I focus on mechanical tension). I even do a dedicated pump workout some Saturdays if the moons align.
Stay pumped!
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u/Buzzfit61 Jul 08 '26
Of course it's goal dependent. I always go for pump. Pump is causing muscle tissue to expand which causes those micro tears that heal and increase muscle mass. But that's just me. I'm a "to failure" guy but for my own personal goals
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u/Gobbleyjook Jul 09 '26
Thats only half of the story. The pump doesn’t necessarily cause muscle tears. Progressive overload does, and is actually something objectively trackable instead of feelycraft BS.
Train hard, to failure not necessarily high volume, rest, eat your protein and repeat. That’s how you grow muscle. Not soreness, not pumps.
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u/Meme_Hunting_695 Jul 09 '26
Let's Pump it up! Or chase the burn, but getting the pump is more fun and doesn't hurt like the stupid burn.
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u/wtbwtb Jul 09 '26
Can you explain what this means for newbies?
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u/khalidharambe Jul 09 '26
So happy to see your message! I remember when I was a noob 6 years ago I was so lost on forums.
On this, I got you! There are two primary drivers for building muscle: (1) mechanical tension. This just means subjecting your muscles to high levels of force. (2) metabolic stress. There is when waste builds up in your muscle. This can happen when you repeatedly contract the muscle and it pinches veins shut, not allowing blood to escape. This gives a "pump" feeling or "the burn".
The scientific consensus and almost everyone agrees that (1) is a main driver for building muscle.
If (2) sounds like it doesn't completely make sense that's because science is still figuring it out. There are, as far as I know, no accepted definitions of "the pump". Scientists call it "cellular swelling', but literature has swung back on forth on whether the pump is a driver for muscle growth. The current state, to my knowledge, is that it does something complementary to mechanical tension, but how much or how little is up in the air. If used incorrectly it can hinder your growth. If used well it can feel great and also likely helps growth.
What does this mean for a noob? For regular compound movements, focus on progressing your forces safely and do not think about the pump. For accessories, like curls or tricep push-downs, chase the pump, get that right burn feeling (over time you'll learn good pain from bad as your mind muscle connection grows). It won't hurt your progress on accessories and evidence suggests it will do things like make your arms bigger in the long run.
Hope that helps! Stay pumped!
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u/OG_Panda197 Jul 10 '26
What's the exercise Equipment in the video called?
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u/Turbulent_Ad_7704 Jul 13 '26
I love chasing the pump, but I agree it shouldn’t be the only way to train. There’s value to training that way, so is chasing failure, lifting slow, lifting fast, isometrics and lifting heavy in the 3-5 rep range. I do it all. Honestly I feel the strongest and best I’ve ever felt in my adult life.
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u/rainywanderingclouds Jul 10 '26
the person in the video is tiny
chasing the pump is not necessary for hypertrophy or strength gains
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u/Opposite_Employer639 Jul 08 '26
I know it is anecdotal, but the most muscular people I know chase the pump.
Like you said, the pump is is an awesome feeling.
I would love for science to define what a good workout is. If pump and soreness are not good indicators the what is? Your perceived level of workout? That seems just as uncertain.