Summer Pump Workout GuideGarrett Dawson
As the days get longer and the weather gets hotter, you might find yourself spending more time without a shirt on. You planned for this summer to be the one where you can show off the months of training and lifting you have done beforehand, however you realize that it’s already halfway over and you haven’t hit the gym in weeks. Here’s how you can get the pump you need to get you through the beach day feeling confident and cool.
Know Your Goals and Limitations
Before you decide how to go about getting your pump, you should know what you’re trying to get out of it. In essence, the point of a pump is twofold: to make it look like you have been working out more than you really have and to increase your confidence and attention received. Doing this in as little time as possible is where the challenge lies. Because of this time restraint, you’ll have to make some tradeoffs. For example, if your goal is to temporarily buff up your “muscles that matter” like your arms, chest, shoulders, back, and abs, there is no time to focus on your legs because it is unlikely that other people will be checking out your calves on the beach. However, if you want to look leaner through a quick fat-burning session it might be worth doing leg and full body focused training like squats or sprints over upper body lifting. Know your goals and let them direct your activity.
Treat Your Body Right
Looking good with short notice takes more than a quick workout. It is also necessary to make good choices when it comes to what you eat and drink. You can’t out train a bad diet so proper nutrition is critical. To minimize bulk, you should eat foods that have a high concentration of protein to maximize fullness. Don’t shy away from the seasoning, however, because in the short-term sodium can aid your body in retaining water which can help add to your pump. It is also important to hydrate more often than you feel is needed, both as a general means of staying healthy but also to maximize the amounts of fluids that your body has access to supplement muscle pump. If you want to take your pump even further, consider taking non-stimulant pre-workout pump supplements like MTS Vasky or Evlution Nutrition Pump Mode to help add to any temporary muscle supplementation.
Aim for a Quick and Intense Workout
With your targeted areas in mind, now is the time to perform an intense workout with light weight to prevent excessive breakdown of muscle tissue. When doing your exercises, focus on achieving peak contraction whenever possible during your reps to accentuate blood flow into your muscles. If you are really limited on time and resources, you can still pull off an adequate pump workout with no equipment through pushups, planks, or even a run depending on your goals.
Make things Easier for Yourself in the Future
In order to make your pumps easier, it is necessary to keep some lifestyle choices in mind to limit any difficulties that may come about in pursuing temporary gains. For example, habits like excessive snacking or drinking lead to adverse effects that make solid pumps harder to achieve. With that in mind, it should go without saying that pumps are just a temporary solution which can lead to some bad habits and lost gains. Don’t always disregard other muscle areas or create imbalances and understand that consistent lifting is better than a temporary pump for both looks and health. That said, if you’ve got a date with the beach coming up, a quick pump session is a great idea.