A pump in the gym, also known as a muscle pump or gym pump, refers to the temporary swelling of muscles that occurs during a workout due to increased blood flow. This phenomenon is also called transient hypertrophy, which is the sought-after muscle pump that occurs when fluids, including water and blood, accumulate in muscles during movement. The muscle pump is a complex physiological process that occurs in response to two primary triggers: increased blood flow and muscle contractions.

The muscle pump is temporary and typically lasts about 2-3 hours post-workout. However, some strength and conditioning professionals believe that getting a good muscle pump during a workout can actually augment your training and lead to better muscle gains. When you get a big muscle pump, the blood that is engorging and pumping into the muscle to swell into its larger size ultimately helps stretch the fascia, which is the fibrous connective tissue that surrounds the bundles of muscle fibers.

To get a muscle pump, you need to perform exercises that increase circulation to your muscles, such as lifting weights or engaging in high-intensity interval training. The more contractions your muscles make, the more fluid engorges your muscles. Additionally, consuming carbohydrates and staying hydrated before your workout can help increase your energy levels and nutrient uptake, which can contribute to a better muscle pump.