How Can I Make My Pump Last Longer?
There are several factors to consider for more blood flow and longer-lasting pumps. And again, the solution lies in diet and exercise programs. Here are the top 10 ways to prolong your pump.
1. Use Isolation Exercises
Heavy compound exercises are the best way to elicit muscle growth. However, they also utilize multiple muscle groups simultaneously, which is not ideal for maximizing blood flow to a particular muscle.
For this reason, it’s essential to incorporate isolation movements when your goal is pumping up your muscles. I recommend starting with compound movements and finishing your workout with pump-inducing isolation exercises.
On leg day, for example, you would start with squats and finish with leg extensions and leg curls to pump up the quads and hamstrings.
2. Shoot For 8-15 Reps
Studies clearly show that the pump increases with exercise intensity2. In other words, the harder you make a muscle work, the more blood flow you get.
However, there is a point of diminishing returns above 80% intensity. Doing sets with heavy weights for fewer than six reps won’t result in the best pump.