Do you go to the gym feeling great, expecting to come out feeling super pumped, but end up feeling like you didn’t really do anything? The question that most people ask is, “what can I do to feel my muscle pumping after a workout?” You may be lifting hard everyday, but many a times, can’t manage to feel your worked muscle pumping through your shirt. The truth is there is a simple and scientific reason for this. But before I begin, I must inform you that achieving a muscle pump should not be the main goal of your workouts, it should only be a bonus. The trick to having super muscle pumping, is based on how and what you eat. It’s all in your diet. How you workout is secondary to this. With a proper diet and training style, you can manage to keep your muscles pumping for up to two hours post workout.
Lets first talk about your diet. Ever heard of carbohydrate loading? That is the key to a great muscle pump. Taking this simple step with enhance your workouts due to the stored glycogen (energy) in your muscles. Try to load up on your carbs the day before and on the day of your workout. Try to still keep the carbs clean. For example whole grain bread, pasta or brown rice are a great nutritious source of carbohydrates. Remember to also load up on carbohydrates after your workout, because you will have drained your muscle stores during the workout. At this time your muscles will eat up the carbs like water to a sponge.
Drinking as much milk as you can. Not only does milk have great amounts of protein, carbohydrates, and fat, but it is also loaded with calcium, which aids in muscular relaxation. The main reason this is good for you is because while you are doing a set your muscles get pumped and blood is squeezed out, and when your muscles relax they refill with blood. Muscle is like a sponge, ring it out by contraction, and fill it up by relaxation. When your muscles fill with blood, you really feel the results of your set. The best time to drink milk is about 30 minutes to an hour before your workout.
It has been known among many bodybuilders that a good stretch to the working muscle can also speed up muscle growth and increased muscle pumping. You should especially stretch when you first begin with your workout. This will also prevent you from getting injured.
Finally, the way you workout matters. Do each and every set to 90% failure. It is when you reach that point of failure everything happens. If you never reach that point within each set, then the set is wasted. Always remember that high intensity for short time is much better for muscle pumping, than low intensity for a couple of hours.