DIMINISHED PUMPS AFTER WORKOUT

Q: What does it mean when my pump goes away when training? Does that mean I trained that muscle enough for that day? I was training chest today and after 9 sets my chest gave out. I’m 17 years old, is this normal? (I still did my 12 sets anyway).

A: Usually losing a pump means you’re done with that area, because it’s all tapped out. Blood flow has been active in the muscle, but the remnants of lactic acid are now there polluting the area. It’s like when you have sex and get an erection. At some point, the area just cannot fill back up with blood (though remember, the penis is not a muscle) and you have to put in a waiting period or try again in the morning. I’d bet you would get just as much stimulation of the muscle and increased blood flow into the muscle (pump) with six or 7 sets. Twelve sets is a bit excessive. The point is to not injure yourself and to only do as much work as you need, no more and no less. Overtraining will become your worst enemy in the coming years if you push yourself past what you should in sets. If you feel you absolutely must train more sets, make sure you only do it every 3 or 4 workouts. Also, while you’re young, try to learn the basics about muscle cell structure, protein synthesis, the basic sports biology. If there’s a big book store in your area, go there and ask for easy-to-read literature on sports biology. Study sports nutrition, particularly recovery, along with all of the pieces that go into bodybuilding. I have heard of people taking 3-5 teaspoons of baking soda in water about 45-60 minutes before working out to counteract the lactic acid build up, but it does cause abdominal stress and diarrhea. Your choice.

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