So you wanna know how to get a pump… but not just any pump, you wanna know how to get a HUGE pump!
You wanna know how to get a pump that will cause people to stop mid conversation and stare at you from across the room.
Or maybe you just wanna get a pump to feel good about yourself – regardless of your reasons, in this article we are going to breakdown how to get the BEST pump of your life.
This knowledge is best applied before you go out to any social events such as pool parties, the beach, or even the club.
So, with that being said let’s dive into how to get a HUGE muscle pump!
How To Get A Pump 101
What exactly IS a pump and how does it work?
A muscle pump is when you force blood into your muscles when lifting any sort of weight, causing them to be much larger than usual temporarily.
When trying to learn how to get a pump, know that it will be significantly harder if you’re really skinny or are overweight.
When you’re skinny, there’s not nearly enough room for your body to pump mass amounts of blood into – as opposed to the guy with arms the size of someone’s head…
When you’re overweight, a pump almost doesn’t matter because it will be very hard to SEE the actual results of said pump, and if that’s you then you’re main focus should be to diet down and maybe get a six pack.
With that being said, you can still get great results with the Pre-game pump protocol below and I still recommend you use it.
Now, let’s get into how this routine will work…
Low Weight High Reps
In general, when you have a set where the reps are 12 and over, you’ll get a much better pump than if you went really heavy with only 5 reps.
This is because when you use the right weight, and utilize a high rep count, your body will be pumping blood into your muscles for every rep that you perform.
Therefore, more reps will equal a better pump, due to more blood flowing to your muscles.
And when you’re learning how to get a pump or even how to get a HUGE pump… this would be the #1 thing to keep in mind.
This is why for the Pre-Game pump protocol, we’ll be using 2-4 sets of 20 reps minimum for each exercise.
Sound intimidating? It shouldn’t be. Remember you’re not trying to burn out your muscles as this would actually have the opposite result.
So instead use a lighter weight than what you would normally do.
Best Muscles To Pump For MAX Confidence
Ah yes, now we get into the good stuff… the actual muscles you’ll want to pump up before going out.
If you’re a newbie, you may think “Well Matthew, why not just get a whole body pump so I look bigger in general?”.
To be fair, I get it.
However, your body only has so much blood it can pump towards your muscles, and do you really need your legs or back to be larger when you’re going out?
Not really.
Instead, I’ve broken down a list in order of the best muscle to pump before you go out:
- Chest
- Shoulders
- Biceps
- Triceps
If you’re trying to learn how to get a pump, and you’re going for MAX aesthetics, self confidence, etc. then this will be your priorities before going out.
Chest is first because it’s the center point of your body and what people will notice first.
Seriously if you want motivation to grow your chest, watch some old-school Connor Murphy videos.
Shoulders are second, because EVERYONE loves a guy with broad shoulders that taper down to a narrow waist, giving that “V” shape to it.
Biceps and Triceps although last, are DEFINITELY not least.
If you’re going out in a t-shirt, these muscles will be your bread and butter, because it’s the most subtle flex out there, as opposed to randomly having your shirt off or wearing a wife beater at the wrong venues.
Now that that’s out of the way, we’re going to get into the actual protocol.
The sets, reps, weight etc. so that you can learn how to get a pump for max confidence at your next outing.
Best Muscle Pump Supplements
Now, let’s talk about the bread and butter of this protocol… the supplements.
Don’t get me wrong, you’ll get great results even without these supplements, these will just help take your pump up three or four levels.
The way these supplements work, is that in one way or another they will temporarily improve your body’s ability to pump blood to your muscles, usually by raising a chemical called Nitric Oxide in the blood.
Although that may sound kind of scary, all of these supplements are 100% safe provided you’re not taking MASS amounts, or have any pre-existing heart conditions.
These are the BEST ingredients when learning how to get a pump:
All of these are powerful when trying to increase nitric oxide, but if you could only choose one, then I’d recommend L-Arginine.
Not only will you get a crazy pump, but you’ll also get awesome forearm veins (If you’re lean enough).
You can also find some awesome pre-workouts like GAT Nitraflex that has most of these ingredients in it already.
That way you can just take 2 scoops before you go to the gym – just note that it’s cheaper in the long run to get the supplements in bulk.
The Pre-Game Pump Protocol
The pre-game Pump Protocol is meant to be done at least an hour half an hour before you go out.
Obviously the less time between the protocol and when you go out, the better.
With that being said here is the cheat sheet…
30 minutes before Pre-Game Pump Protocol:
- 4 Grams L-Arginine
- 200mg L-Norvaline
- 3 Grams Glycerol
- 9 Grams Citrulline Malate
- 5 Grams Creatine
Pre-Game Pump Protocol:
- 20 Reps Of Cable Flys
- 20 Reps Of Arnold Press OR Lateral Raises
- 20 Reps Of Incline Curls
- 20 Reps Of Tricep Rope Extensions
- Rest For A Minute Or Two
- Repeat For A Total Of 2-4 Sets
Okay seriously, this protocol for how to get a pump is NO JOKE!
I guarantee that you will most likely have the best muscle-splitting, t shirt ripping pump of your life.
This protocol is so effective that I rarely do it, because sometimes I’ll get TOO pumped up and can barely fit into my tighter clothes (like jeans), I say this not to brag but to show you that this is the REAL DEAL.
I considered putting this into a program and selling it, but honestly I just want the best for you guys, and to be armed with all the tools necessary for you to accomplish your goals in life.
Once more, this will likely be the craziest pump of your life that you can do whenever and wherever you want, so use this advice wisely.
Muscle Pump Before & After
In the left picture, that was literally 2 minutes ago. No pump, no food, just woke up, bad lighting etc.
In the picture on the right I still had no food since I was fasting to get shredded, but it was after I had a pump yesterday.
This isn’t even a crazy difference, this is just a regular pump with my favorite pre-workout, but it just goes to show how much you can improve in just an hour or two with minimal effort.
If you want the craziest pump ever, follow the Pre-Game Pump protocol and also have 2-3 rice krispies before you hit the gym.
Rice krispies have the fast digesting carbs and sugar in them which will IMMEDIATELY go straight to your muscles to fuel them up when you workout and is one of the many secrets you can take away on your journey to getting jacked.
Try it for yourself and watch as you grow to nearly TWICE the size in as little as 10 minutes before you go out.
“How Long Does A Pump Last?”
“How long does a pump last” is a pretty complicated question, but I’m not just going to tell you that “it depends” even though it does.
For some people like myself, I can have a pump last for up to 24 hours or more if I do the protocol above.
But for some people like some friends I work out with, they lose their “Instant gains” in like half an hour, so what gives?
The reason why it depends, is because you have to already have decent muscle for the blood to be stored there, you also need a good diet (like one loaded with carbs) the right supplements, and the right routine.
So let’s say you’re fairly scrawny and can bench 135 max…
If you follow the Pre-Game protocol, have the best bodybuilding diet, and take the supplements, you can expect your pump to last anywhere from 2-4 hours.
If you’ve already got a decent amount of muscle, and you follow this list to a T, then you can reasonably expect your pump to last 4-6 hours.
Again though, it all really depends, but those numbers should at least give you the right idea for when your deciding your approach to going out.
Ready To Take It To The Next Level?
So there you go. You now have all the tools you need to go from simp to pimp in less than an hour whenever you want.
If you’re looking for more, and want to take your physique to the next level, starting with everyone’s favorite muscles… the abs – then look no further than my “Aesthetic Abs Series” program.
In it you’ll get access to:
- Give You Access To 3 Levels Of Custom Ab Routines, For Beginners All the Way Up To Bodybuilding Competitors!
- A Full Nutritional Layout Plan, That Shows You EXACTLY What To Eat (No More Fretting About Calories, Protein, Getting All the Proper Hormone Boosting Foods Etc.)
- A Clear, Easy To Follow Guide To Developing Perfect Mind Muscle Connection That Even A KID Could Follow
- All The Supplements You Should Be Taking For The Fastest Results, And Optimal Health
- And much, much, more…
This product is currently just being tested and will not be available much longer, so get it while you can.
Overall, I hope you guys enjoyed this article and will be able to use this advice to dominate your next outings.
As always if you have any questions, comments or concerns hit me up on insta @realmatthewcarter or feel free to shoot me an email and I’ll get back to you guys as soon as I can.
Until next time,
-Matthew Carter