With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
The late, great Joe Weider was always ahead of the curve. Take his flushing principle. OK, it wasn’t aptly named, and its directives—which we’ll discuss shortly—are far from cutting edge. But the concept of increasing your muscle pump to increase muscle gains remains distinctly modern. There is today a whole industry of nutritional supplements and training programs focused on blood volumization. When Joe Weider was first publishing articles about flushing several decades ago, the contention that the pump could aid growth and wasn’t merely a temporary ego boost was frequently scoffed at. But, as always, the father of modern bodybuilding was leading a revolution in workout science. This month we salute one of the most enduring tenets of that revolution. Get ready to pump up the volume.
That was then, this is now. There are many ways to boost your muscle pump, and most of them are spelled out in other Weider Principles. Supersets, giant sets, descending sets, and burns are a few of the blood volumization techniques we’ve discussed in previous months of H.U.G.E.® Increasing your reps and/or decreasing your rest periods is another way of inﬂating your muscles with a blood infusion. Mr. Olympia Phil Heath follows a low-rest protocol on the ﬁnal exercise for a body part as part of the FST-7 training system. Experiment with different methods and be aware of how rep schemes, rest periods, and pre-workout nutrition affect your pumps.
Here are the pluses of using ﬂushing.
There are two potential pitfalls to maximizing your muscle pump.
Over the past decade, there has been an increased emphasis on supplements that increase the body’s production of nitric oxide (NO). Nitric oxide allows blood vessels to widen and, in turn, allows moreblood to ﬂow to the working muscles and increase the pump. For this beneﬁt, take an NO supplement 30 minutes before each workout. Additionally, drink a protein shake with fast-digesting carbs, whey isolate, and creatine immediately after your workout when the increased blood ﬂow created by your muscle pump will rush the nutrients in your shake to the muscles you just worked, aiding recovery and growth.