Pump Training
The second greatest feeling you get from a workout is "The Pump". It is second only to that accomplished feeling you have after. How can you reach the point of getting a pump? This is where High-Repetition Training(HRT) comes in. HRT is a style of lifting only in the 15+ rep range for your lifts. This is not the only method, but I have utilized this style of training for the past 10 years and have recorded incredible results in hypertrophy(muscle growth), strength, and explosive power. Don't just take my word for it, here are a few well- known individuals that use this method:
Ronnie Coleman
Jay Cutler
Tom Platz
Hugh Jackman
Caloric output
For starters let's talk about what kind of effects HRT will have on your caloric output. Doing 15 or more repetitions in a set is very demanding so energy output will be high. A study done on knee extensions found that lifting 30% of your 1 rep max to failure, has a much more significant impact on energy expenditure compared to a 80% low rep style. This is because continuous muscular action and more volume lead to higher energy output levels. This increase in expenditure can also heavily impact your dietary needs. To conclude this point, this does not mean I was eating whatever I wanted. I can provide additional insight in diet structure, but ultimately decide your end goal and adjust your calorie intake to that. Eat clean, and remember to drink a gallon of water a daily.
Strength and Hypertrophy
Many lifters have the belief HRT is purely endurance-focused. They are slightly off from the truth. In addition, it can be very hypertrophic and even build your strength with the right programming. I will link a study that proves as long as you are training to failure this can lead to a lot of hypertrophy. Imagine you have two men, one can bench press 315 for 1 rep, the other can bench 225 for 20 reps, both great feats but one has a very narrow set of benefits while the other shows a much wider range of skills and abilities.
Bloodflow and Muscular endurance
Finally I would like to go a little deeper into how HRT gives you "The Pump" feeling you're looking for and increases your muscular endurance. All the pump is, is blood being pushed to the muscle under tension, inflating, and expanding your blood vessels pushing your veins and muscles against the skin. Creating a full, vascular look (given your bodyfat percentage is low enough).In addition, the burning pain you will feel at rep 10 is your muscle working through lactic acid buildup. Over time your muscle will learn how to clear this byproduct faster giving you more muscular endurance.
Long term success comes from a balanced approach to nutrition and lifestyle:
Diet- Consider exploring how different macronutrients affect your energy levels and gains. Everyone has different needs but I plan on making a diet guide soon.
Hydration- I know everyone tells you this but it is true. Staying hydrated is crucial for muscle recovery. A trick that helps me get my gallon of water a day is, I will keep a 32oz. bottle and refill it four times throughout the day.
Electrolytes- Do not be afraid of a moderate sodium intake, especially with this training intensity.
Thank you for reading!
Studies and Articles used
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