If you’re looking shift your training into major muscle-building mode, then pump max training – a maximum intensity, high volume training method – is exactly what you need!
The ‘pump-max’ training method combines two ‘waves’ of work. Each ‘wave’ consists of two light, sub-maximal pump sets followed by a high volume, all-out max set.
Chasing the muscle pump
The pump sets are usually around 6-8 reps and are meant to flood the targeted muscle with blood and ingested intra-workout, liquid-based nutrients such as fast-absorbing BCAAs, citrulline malate, and any pre-workout ingredients you may have consumed from your preferred supplement.
Aim to contract and squeeze the muscle hard and really focus on your mind-muscle connection during these sets.
Set and rep structure
The max set is exactly that, an all-out set that you’ll take to the point of complete muscular failure.
Ideally, your first max set in the first wave of work should fall between 8-12 reps, and your second max set in the second wave of work should fall between 15-20 reps.
Importantly, for all reps, use perfect form without compromise to avoid injury due to sloppy or improper technique.
By Dr. Matt Gaston Villanueva, Ph.D., C.S.C.S.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
