Chasing the Ultimate Pump
Part 3: Supplementing the Pump
It bears repeating that a good supplement plan can make or break a results-focused training program. Because so many processes are involved in keeping energy and strength levels (both mental and physical) high for the full duration of an intensive workout, it stands to reason that to address each of these processes will hugely benefit one’s training output.
Dieting/Shredding/Lean Mass Building Performance Stacks
Each of the supplements outlined below have been scientifically proven to optimize training output and by consequence the muscle pump. As you embark on our featured program be mindful that the best results can only be achieved when the body is functioning in an anabolic state, when every cell is supercharged for maximum performance, and when recovery is optimized so as to promote the lean mass gains you’ve stimulated via intense training.
Let’s now take a detailed look at exactly what you’ll be taking to achieve the best workouts, and gains, of your life.
Ingredients that Enhance (or Kill) the Pump
There are multiple factors associated with enhancing the muscle pump. The right amount of training volume and intensity and a rep range conducive to encouraging high levels of metabolic stress within the working muscles is of fundamental importance to engorging the muscles with blood.
A good combination of pre-workout ingredients (specifically those featured in the below-listed stack) will make all of the above possible to a much greater degree than when training without the right fuel.
Of all the pump-friendly ingredients included in both the core and optional stacks to follow, several are especially effective in enhancing metabolic stress via a sustained blood flow to and full engorgement of the working muscles. A good pre-workout such as HVOL contains each of these ingredients in the correct doses.
|Increasing blood flow and enhancing vasodilation is critically important when seeking to cram a maximum amount of blood into the working muscles. A substance called Nitrosigine can increase blood flow by five times by quadrupling the amount of arginine (the main precursor to the pump-inducing nitric oxide) in the blood. Nitrosigine also strengthens the arterial walls. This helps to further increase blood flow while supporting healthy cardiovascular functioning.|
|Remaining super hydrated throughout the workout is also crucial to optimizing blood volume and muscular fullness. Without enough water the muscles cannot store and utilize glycogen, making the pump that much more difficult to achieve. Hydromax, a concentrated form of glycerol, has been shown to rapidly increase plasma and intramuscular volume during workouts, thus leading to massive pumps.29|
|Besides enhancing cognition and focus, both essential to keeping training intensity high, Agmatine sulfate, derived from the amino acid L-arginine, is an important regulator of nitric oxide synthase.27 Thus it’s among the most of the potent pump-inducing ingredients as it increases muscle fullness and vascularity in rapid fashion.|
|Citruline malate is another effective ingredient clinically proven increase nitric oxide, arginine and blood flow.28 This product also reduces workout fatigue to keep the muscles working for longer.|
Procuring the pump is also as much to do with what is not taken as it is contingent upon which ingredients are included in your supplemental stack. Most experts will generally recommend that you avoid caffeine and other stimulants prior to training if maximum pumping is your mission.
Most experts will generally recommend that you avoid caffeine…
Stimulants increase a substance called cAMP within muscle cells which is involved in the breakdown of fuel substrates rather than the storage of nutrients. Thus, by upping the cAMP, less glucose can be stored in the muscles and less of a pump can be achieved.
|2 Hours before Training||2 Scoops HEXAPRO|
|45 to 60 Minutes before Training||2 Scoops HVOL & 1 Scoop CARBION+|
|During Training||1 Scoop CARBION+ & 1 Scoop AMINOCORE|
|15 to 30 Minutes Post-Workout||1 Scoop HEXAPRO & 1 Scoop CVOL|
Supercharge your Stack (Optional):
- 1 Scoop (750 mg) Agmatine Sulfate
- 5 g Glutamine with HVOL/CARBION+ and Post 5 g CVOL Pre-Workout with HVOL/CARBION+
- 5 g to 10 g Baking Soda with water before HVOL/CARBION+
A Killer Pump, Guaranteed
As we have seen, there is no better way to achieve superior bodybuilding progress than to force as much blood as possible into the working muscles. And there is no better way to do this than through intensive training with an emphasis on volume and on supersetting the most effective exercises.6
The pump will inform you that you have hit the muscles correctly. Most importantly, it’ll provide the metabolic overload and intensive cell swelling needed to spark a rapid rate of muscle protein synthesis. The result: more growth than ever before.
I hope you’ve enjoyed reading these articles as much as I’ve enjoyed writing them. By combining the above insights with advanced level supplementation you’ll be in a prime position to take your progress further than you ever dreamed possible.
- Antonio, J. et al. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition. 2013
- Beckrich, B. (2013). Complete Blood Volume Training. Status Fitness.
- Esse´n-Gustavsson, B and Tesch, PA. Glycogen and triglyceride utilization in relation to muscle metabolic characteristics in men performing heavy-resistance exercise. Eur J Appl Physiol OccuplPhysiol 61: 5–10, 1990.
- Evans, WJ. Effects of exercise on senescent muscle. Clin Orthopaed Rel Res 403(Suppl.): S211–S220, 2002.
- Frigeri, A, Nicchia, GP, Verbavatz, JM, Valenti, G, and Svelto, M. Expression of aquaporin-4 in fast-twitch fibers of mammalian skeletal muscle. J Clin Invest 102: 695–703, 1998.
- Fry, AC. The role of resistance exercise intensity on muscle fibre adaptations. Sport Med 34: 663–679, 2004.
- Garg, C. Effects of isotonic (dynamic constant external resistance) eccentric strength training at various speeds on concentric and isometric strength of quadriceps muscle. Ind J Physiother Occup Ther 3: 2009.
- Grant, AC, Gow, IF, Zammit, VA, Shennan, DB. Regulation of protein synthesis in lactating rat mammary tissue by cell volume.Biochim Biophysic Acta 1475: 39–46, 2000.
- Goldspink, G. Gene expression in skeletal muscle. Biochem Soc Trans 30: 285–290, 2002.
- Hornberger, TA and Chien, S. Mechanical stimuli and nutrients regulate rapamycin-sensitive signaling through distinct mechanisms in skeletal muscle. J Cell Biochem 97: 1207–1216, 2006.
- Hill, M and Goldspink, G. Expression and splicing of the insulinlike growth factor gene in rodent muscle is associated with muscle satellite (stem) cell activation following local tissue damage. J Physiol 549: 409–418, 2003.
- Jensky, NE, Sims, JK, Dieli-Conwright, CM, Sattler, FR, Rice, JC, and Schroeder, ET. Exercise does not influence myostatin and follistatin messenger RNA expression in young women. J Strength Cond Res 24: 522–530, 2010.
- Krieger, JW. Single vs. multiple sets of resistance exercise for muscle hypertrophy: A meta-analysis. J Strength Cond Res 24: 1150–1159, 2010.
- Millar, ID, Barber, MC, Lomax, MA, Travers, MT, and Shennan, DB. Mammary protein synthesis is acutely regulated by the cellular hydration state. Biochem Biophys Res Comm 230: 351–355, 1997.
- Nogueira, W, Gentil, P, Mello, SN, Oliveira, RJ, Bezerra, AJ, and Bottaro, M. Effects of power training on muscle thickness of older men. Int J Sport Med 30: 200–204, 2009.
- Rooney, KJ, Herbert, RD, and Balnave, RJF. Fatigue contributes to the strength training stimulus. Med Sci Sport Exerc 26: 1160–1164, 1994.
- Robergs, RA, Ghiasvand, F, and Parker, D. Biochemistry of exercise induced metabolic acidosis. Am J Physiol. Reg Int Comp Physiol 287: R502–R516, 2003.
- Schoenfeld, B. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct; 24(10):2857-72
- Stoll, B. Liver cell volume and protein synthesis. Biochem J 287: 217–222, 1992.
- Sjøgaard, G, Adams, RP, and Saltin, B. Water and ion shifts in skeletal muscle of humans with intense dynamic knee extension. Am J Physiol 248: R190–R196, 1985.
- Sjøgaard, G. Water and electrolyte fluxes during exercise and their relation to muscle fatigue. Acta Physiol Scan Suppl 556: 129–136, 1986.
- Schott, J, McCully, K, and Rutherford, OM. The role of metabolites in strength training. II. Short versus long isometric contractions. Eur J Appl Physiol 71: 337–341, 1995.
- Smith, RC and Rutherford, OM. The role of metabolites in strength training. I. A comparison of eccentric and concentric contractions. Eur J Appl Physiol Occup Physiol 71: 332–336, 1995.
- Tesch, PA, Colliander, EB, and Kaiser, P. Muscle metabolism during intense, heavy-resistance exercise. Eur J Appl Physiol Occup Physiol 55: 362–366, 1986.
- Wolfe, BL, LeMura, LM, and Cole, PJ. Quantitative analysis of single- vs. multiple-set programs in resistance training. J Strength Cond Res 18: 35–47, 2004.
- Willardson, JM. The application of training to failure in periodized multiple-set resistance exercise programs. J Strength Cond Res 21: 628–631, 2007.
- Frank, K, et al. Agmatine – Scientific Review on Usage, Dosage, Side Effects. [Online] https://examine.com/supplements/agmatine/ retrieved on 29.11.17
- Frank, K, et al. Citrulline – Scientific Review on Usage, Dosage, Side Effects. [Online] https://examine.com/supplements/citrulline/ retrieved on 29.11.17
- Bartos, J. HydroMax Glycerol Powder 65%.” Glanbia Nutritionals. N.p., Aug. 2014