8 Tips to Get The Best Pump at The Gym (Naturally)
Summary
TLDRDieses Video bietet die besten Tipps, um beim nächsten Training einen atemberaubenden Muskelpump-Effekt zu erzielen. Es erläutert die Bedeutung von Hydration, einen vor dem Training geeigneten Essen, wie Hähnchen und Reis, sowie die Verwendung von Pump-Produkten und prä-Workout-Supplementen. Zusätzlich werden Trainingstechniken wie voller Bewegungsbereich, Training bis zur Erschöpfung, höhere Volumetrie und Set-Intensifier wie Super- und Drop-Sets vorgestellt, um den Muskelpump zu maximieren. Am Ende des Workouts wird der Pump-Effekt im Vergleich dargestellt, um den Unterschied zu zeigen.
Takeaways
- 💧 Hydration ist entscheidend für einen guten Pump während des Trainings. Wasser und Elektrolyte helfen, das Blut in die Muskeln zu transportieren.
- 🍚 Eine Mahlzeit vor dem Training mit vielen Kohlenhydraten, moderatem Protein und wenig Fett, wie Huhn und Reis, ist ideal für den Pump.
- 🥜 Schnell verdauliche Kohlenhydrate wie Reiskuchen mit etwas Mandelbutter können kurz vor dem Training eingenommen werden.
- ⚡ Pre-Workout-Produkte und Pump-Produkte, die Vasodilatatoren enthalten, können den Blutfluss zu den Muskeln erhöhen.
- 🏃♂️ Eine gründliche Aufwärmung vor dem Training, wie 5-10 Minuten auf dem Laufband, erhöht die Körpertemperatur und fördert den Blutfluss.
- 📏 Die Verwendung des gesamten Bewegungsumfangs und das Training bis zum Muskelversagen erhöht den Blutfluss und damit den Pump.
- 📈 Höheres Trainingsvolumen und Intensitätsmethoden wie Drop-Sets und Supersets helfen, mehr Blut in die Muskeln zu pumpen.
- ⏱ Kürzere Ruhezeiten zwischen den Sätzen, etwa 3 Minuten, können den Pump während des Trainings verbessern.
- 🥤 Schnelle Kohlenhydrate während des Trainings, wie Gatorade-Pulver, können den Pump länger aufrechterhalten und die Trainingsintensität steigern.
- 🧪 Der Vergleich von Vorher- und Nachher-Aufnahmen zeigt den Unterschied im Muskelvolumen und in der Vaskularität durch den Pump.
Q & A
Was ist ein Pump im Kontext von Workouts?
-Ein Pump ist das Anschwellen der Muskeln aufgrund von erhöhter Blutzirkulation durch körperliche Aktivität.
Warum ist Hydration wichtig für einen guten Pump?
-Hydration ist wichtig, weil Wasser und Elektrolyte das Blut durch die Muskeln transportieren und so den Pump verbessern.
Welches Essen wird vor dem Training empfohlen und warum?
-Hühnchen und Reis werden empfohlen, weil sie viele Kohlenhydrate, moderate Mengen an Protein und wenig Fett enthalten, was ideal für einen guten Pump ist.
Welche Snacks werden kurz vor dem Training empfohlen?
-Reiskuchen mit etwas Mandelbutter werden empfohlen, da sie schnell verdauliche Kohlenhydrate bieten und die Verdauung durch etwas Fett verlangsamt wird.
Was sind Vaso-Dilatatoren und wie tragen sie zum Pump bei?
-Vaso-Dilatatoren sind Substanzen, die die Blutgefäße erweitern und dadurch den Blutfluss zu den Muskeln erhöhen, was zu einem besseren Pump führt.
Welche Rolle spielt das Aufwärmen vor dem Training für den Pump?
-Das Aufwärmen erhöht die Körpertemperatur und fördert die Blutzirkulation, was zu einem besseren Pump während des Trainings führt.
Welche Trainingsmethoden unterstützen einen besseren Pump?
-Volle Bewegungsreichweite, Training bis zum Muskelversagen, höhere Wiederholungszahlen und Intensivierungstechniken wie Drop-Sätze und Supersätze helfen, den Pump zu verbessern.
Warum sind Aufwärmsätze wichtig?
-Aufwärmsätze reduzieren das Verletzungsrisiko und bereiten die Muskeln auf schwerere Gewichte vor, was zu einem besseren Pump führt.
Wie können intra-Workout-Kohlenhydrate den Pump beeinflussen?
-Schnell verdauliche Kohlenhydrate während des Trainings, wie Gatorade-Pulver, können den Pump verlängern und die Trainingsintensität steigern.
Was sind die sichtbaren Effekte eines Pumps vor und nach dem Training?
-Nach dem Training sehen die Muskeln runder und voller aus, oft begleitet von einer verbesserten Vaskularität, während sie vor dem Training flacher und weniger aufgepumpt erscheinen.
Outlines
💪 Grundlagen für einen optimalen Muskelpump-Effect
Dieses Absatz beschäftigt sich mit den grundlegenden Tipps, um während des nächsten Trainings einen intensiven Muskelpump-Effekt zu erzielen. Es wird betont, dass der Muskelpump durch den erhöhten Blutfluss infolge des Sports entsteht und verschiedene Faktoren beeinflussen können, die im weiteren Verlauf des Videos erläutert werden. Der Sprecher betont die Wichtigkeit der Hydration und Elektrolyte zur Verbesserung des Pump-Effekts und empfiehlt den Konsum von Wasser und Hydrations-Paketen. Zudem wird ein vor dem Training geeignetes Mahl, bestehend aus Hähnchen und Reis, vorgestellt, da es viele Kohlenhydrate, eine mäßige Menge an Protein und sehr wenig Fett enthält, was für einen guten Pump essentiell ist.
🍽️ Vor- und Nach dem Training richtig ernähren
In diesem Absatz werden die Bedeutung einer richtigen Ernährung vor und nach dem Training hervorgehoben. Der Sprecher erklärt, dass Kohlenhydrate vor dem Training die Muskeln füllen und nach dem Training in Glykogenspeichern gespeichert werden, um für die nächste Trainingseinheit bereit zu sein. Es wird auch erwähnt, dass eine kleine Mahlzeit vor dem Training, bestehend aus Reiswaffeln mit Mandelbutter, den Magen nicht vollständig füllt und somit die Blutzirkulation für den Muskelpump nicht beeinträchtigt. Schließlich wird ein effektives Vor-Training-Nahrungsergänzungsmittel vorgestellt, das den Pump-Effekt erhöht.
🔥 Intensives Training für maximalen Pump-Effekt
Dieser Absatz konzentriert sich auf die Trainingstechniken, die für einen optimalen Muskelpump-Effekt notwendig sind. Der Sprecher betont die Wichtigkeit eines ausreichenden Aufwärmprogramms, um den Körpertemperatur und den Blutfluss zu erhöhen. Es werden Trainingsmethoden wie voller Bewegungsbereich, Training bis zur Erschöpfung und eine höhere Trainingsvolumenanceige vorgeschlagen, um den Muskeln mehr Blut zuzufließen lassen. Des Weiteren werden Set-Intensifier wie Drop-Sets und Super-Sets als nützlich für die Steigerung des Pump-Effekts beschrieben. Der Sprecher teilt auch seine persönlichen Erfahrungen mit dem Hydrationsmittel 'Rise' und wie es seinen Pump-Effekt verbessert hat.
🏋️♂️ Abschluss des Trainings mit Biceps- und Triceps-Super-Sets
In diesem letzten Absatz des Scripts wird der Abschluss des Trainings mit Biceps- und Triceps-Super-Sets beschrieben, um den Muskelpump-Effekt zu maximieren. Der Sprecher gibt Tipps, wie man kurze Ruhepausen einhält und wie man Super-Sets ausführt, um den Pump-Effekt zu steigern. Es wird auch erwähnt, dass der Sprecher und sein Freund, der Profi-Bodybuilder Quinton, die vorgestellten Methoden erfolgreich auf die eigene Körpergröße angewendet haben und einen signifikanten Unterschied im Muskelpump-Effekt vor und nach dem Training festgestellt haben.
Mindmap
Keywords
💡Pump
💡Hydrierung
💡Pre-Workout-Mahlzeit
💡Kohlenhydrate
💡Vor-Workout-Nahrung
💡Wärmephase
💡Vollständige Bewegungsamplitude
💡Training bis zur Erschöpfung
💡Trainingsintensität
💡Ruhephasen
💡Super-Set
Highlights
Hydration is crucial for achieving a good pump; drinking water and using hydration packets can enhance blood flow to muscles.
A pre-workout meal of chicken and rice provides the necessary carbs and protein for optimal muscle pump.
Carbohydrates are essential for fueling muscle pumps and replenishing glycogen stores post-workout.
Timing of the pre-workout meal is key, ideally 1 to 1.5 hours before the workout to avoid stomach discomfort.
Consuming quick carbs like rice cakes with almond butter before a workout can aid in digestion and blood flow.
A comprehensive pre-workout supplement stack including a vaso-dilator can increase blood flow to muscles for better pumps.
Warming up properly before a workout is essential for increasing body temperature and blood flow for enhanced pumps.
Utilizing full range of motion during exercises can improve blood flow and contribute to a better pump.
Training to failure pushes muscles to demand more blood, resulting in a more pronounced pump.
Higher training volume, even if not optimal for muscle growth, can help in achieving a better pump.
Set intensifiers like drop sets and super sets are effective for driving more blood into muscles for an intense pump.
In-workout carbs can sustain the pump and enhance workout intensity.
Warming up sets are important for injury prevention and effective weight training.
Shorter rest periods between sets can improve pump by maintaining higher blood flow to muscles.
Biceps and triceps supersets can finish off a workout with an intense pump.
The before-and-after comparison demonstrates a significant increase in muscle fullness and vascularity due to the pump.
A pump not only improves aesthetics but also boosts confidence during and after a workout.
Transcripts
here are my very best tips to get the
most insane pump during your next
workout everyone loves pumps your muscle
is inflated your ego is inflated just
all around a great time no pump can be
due to many different factors that I'll
be detailing throughout the whole video
so make sure you stick around so you
know exactly how to get the most skin
splitting pump so you might be asking
well what is a pump it's pretty much
just your muscle swelling due to excess
blood flow from exercise kind of like
how other body parts swell due to blood
flow so now let me tell you how to get
the best erection for your muscles now
before we can go to the gym to get the
best pump ever what am I doing right
here I am drinking water because
hydration is literally one of the most
important parts in getting a good pump
you need the electrolytes you need water
because that's what's actually pushing
the blood through your muscles so we're
drinking water right here and a little
trick I like to use as well is some
hydration packets now this is not
necessary at all but right here I'm
using some rise hydration packets code
Casey you already know this is going to
give you some electrolytes it's going to
get your pump even better so make sure
you're getting hydrated so that is is
tip number one hydration is literally
King when it comes to getting a good
pump but everything else also helps as
well all right we workout meal baby now
you might be like Casey this is the most
basic meal in the world why are you
eating this pre-workout meal why is this
the best meal ever we're having chicken
and rice best pre-workout meal because
we want a lot of carbs a moderate amount
of protein and very little fat so what
is chicken and rice that fits the
description absolutely perfectly so
we're going the broccoli and the air
fryer bam and then rice and why exactly
do we want want a lot of carbs well
carbs are going to get in our muscles
they're going to give us a good pump
which is exactly what we want and then
when we eat carbs post workout we're
going to store them in our glycogen
stores this is getting really sciency
we're going to store them in our
glycogen stores so then they're ready
for the next time we're work out carbs
people you want a lot of carbs tip
number
two so normally when I'm eating a full
meal before my workout I'll eat it like
like an hour to an hour and a half but Q
just ate about 2 hours ago so now he's
just having some quick carbs he's having
some rice cakes with a little bit of
almond butter on it just slow the
digestion down a little bit because it's
not that big of a meal in a digest like
that some fats in there but it's really
about it yeah yeah good rice cakes good
carbs quick easy uh to digest so again
not filling up the stomach with a bunch
of blood trying to digest it all the
blood's going where it needs to be we're
going to eat these then we're going to
show you the best pre-workout ever to
get pumps right if you say so the best
pre-workout ever to get pumped and then
we're headed to the gym finally to
absolutely smash shoulders and arms
workout but we're going to eat this then
we're going to take some pre-workout you
guys thought you were only getting
bodybuilding right you're getting DIY
right here looking handsome man looking
handsome thank you guys everyone thank
you K and KY hey it's a goto gift if you
want to get your uh get your friends or
family something it's uh it's an easy
one everybody likes their
dogs
we're now at the gym it is time for
another important tip which is our
pre-workout tip right here I have a
regular pre-workout this is a super
stack pre-workout though so it kind of
has everything but I also have a
fantastic pump product right here and
you might be like Casey what's in a pump
product it pretty much is just a Vaso
dilator again super sciency what does
that mean it makes you get more blood
flow to your muscles so that's what
we're going to take right here I'm going
to go a scoop of Rise Godzilla rise good
Casey you already know about five pump
caps and we're going to drink this and
then get into our workout I know I've
yapped a lot we're about to get into the
workout we're outside the gym right now
in the truck bed buddy the old D1 yabber
the old day one Yer budy let's go work
[Music]
out just did the before and after but
I'm not going to show you that until
we're at the after part so make sure
you're sticking around through the whole
video to see the pump transformation is
my information actually Worthy of you're
listening did it actually work you guys
got to stick around to the end of the
video let's get into this workout tip
number four and again one of my more
important tips is to warm up very well
before your workout you want your body
temperature to be as high as you
possibly can again for blood flow what a
pump is is getting the best blood flow
as possible which I've already mentioned
you really want to be able to get that
body temperature up so that blood flows
perfectly what I normally do is about 5
to 10 minutes on the treadmill if this
gym had a sauna I would probably sit in
it for about 5 to 10 minutes I like
doing when I'm bulking because it's a
lot easier than walking on the treadmill
when I'm cutting I'll do this first it
doesn't matter just get your body
temperature up get your heart rate up
before you get into the workout and it
will make you have such better pumps
starting off on some shoulders then
we're going to go to biceps then we're
going to go to triceps that's how we're
structuring the day I'm going to start
working out and stop
yapping C back to C the back come come
come
I don't know if I've done everything
perfect this is the first time I've
taken the rise hydration I don't know
what I did but I took my advice after
one set what I'm feeling great I'm
feeling amazing my shoulder's like ooh
I'm liking that yeah what's the tip the
tip is use your pillars of training the
pillars that you use all the time right
so you're going to use full range of
motion that's going to stretch the
muscle all the way contract it all the
way that's going to get more blood flow
in there you also want to make sure
you're trained failure because it's
going to be hard right so then your
muscles are like oh my God I need more
blood it's going to pump more blood into
your muscles so you want to be training
full range of motion good form also if
you're trying to get a good pump you're
going to do higher volume just by a
little bit this isn't necessarily how to
train optimally but we're trying to get
a good we're we're trying to get a good
pump here there's nothing like getting a
good pump right for the pump hey that's
the focus yeah so I know this isn't
maybe perfectly optimal but you might
want to do a little bit higher volume do
an extra set do something like that I'll
have more on that a little bit later in
the video we're going to keep working
out
[Music]
all right tip number four or five of
this video I can't tell I'm just a tip
Master at this point we're going to want
to do more set intensifiers so things
like Drop sets and super sets are going
to help again to pump more blood into
the muscle if you want to get the best
pump I'm going to hit a drop set right
here and then we're going to move on but
[Music]
yeah
check this out shoulders are probably
pumped at this point how we looking
pumped look good oh
yeah already D's looking full look how
full them Del's looking look at
that come
on good let's
go
[Music]
if you've made it up until this point of
the video make sure you comment pump
down below cuz we're getting an
absolutely insane pump we're not done
yet make sure you like comment and
subscribe too cuz that helps me out for
the algorithm man thank you not a tip
for getting the best pump but just a tip
in general make sure you're doing
warm-up sets if you're not doing warm-up
sets you're way higher likely to get
injured and you're just not feeling out
the weight you probably could do more
weight if you just warmed up a little
bit we're about to get pumped up y y'all
haven't seen anything yet the pump cover
came off that's just cuz it was hot we
still got way more pump to
[Music]
go
[Music]
[Music]
[Music]
check this out int workout carb Gatorade
powder you can do a carb powder you can
do power raid whatever has quick
digesting carbs in it this will get
right into your bloodstream same thing
as a pre-workout meal this will just
make your pump last longer give you a
little bit better intensity during your
workout so if you want you can do an in
workout carb if you have the calories
for it if you don't not totally
necessary but again if you want the best
pump listen to your
boy
going going to the I'm living I'm living
I'm living I'm I'm living I
back
I assisted myself on those but I'm
taking a little bit shorter rest times
right now cuz again going to get you a
better pump I normally take between 3 to
5 minutes normally closer to five
between each set now I'm doing closer to
three cuz I don't want to do too much
cuz then I'm not going to be able to
lift much weight and I'm not going to be
able to get any growth from that but
about 3 minutes for me when I'm trying
to get a good pump is ideal so another
tip shorter rest period baby no no no no
no no no no no no pick that [ __ ] back up
pick that [ __ ] back up we'll do it on
next pick that [ __ ] back up pick that
[ __ ] back up pick that [ __ ] back up no
no no no it's super set time finishing
off the workout biceps and triceps super
set this is going to finish off the pump
it's going to be insane it's going to be
insane I'm telling you right now right Q
right right whatever he say it's going
to be insane this dude just yaps all the
time biceps triceps superet push down
Hammer curl let's get in oh I see myself
in the mirror hey YouTube how does that
look yall thought the pump wasn't going
to happen y'all thought it wasn't going
to happen it did it did and it still is
going
I'm
[Music]
I'm I feel
[Applause]
I back to
back
back back I'm back back
it is time for the pump reveal people we
have done the workout we have done the
work put all my methods scientific
methods to the test it is time to see
the comparison before and after the pump
despite the subpar lighting for posing
before you can see we're extremely flat
n almost look deflated and after we're
way more rounder and Fuller and almost
blown up like a balloon you can also see
a decent bit more vascularity peeking
through in the after videos but if we
both weren't bulking and were leaner
you'd be able to tell a lot better I'd
say we gained at least an inch on our
arms from pre to post pump overall a
pump not only makes you look better but
makes you feel more confident even if
it's hard to see the difference to the
outside eye those were a bunch of my
very best tips to get the best pump so
go out there and get to pumping thanks a
lot to my good friend and pro natural
bodybuilder Quinton pulum for joining me
today I will catch you guys in the next
YouTube video peace
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