CHASING PUMP vs MUSCLE STIMULATION.
WHAT'S YOUR TYPE OF RESISTANCE TRAINING?
We all have different execution strategies when it comes to weight lifting. This is in reference to muscular activation. Some prefer a higher tempo which emphasizes on speed and rhythm while others prefer slow tempo which emphasizes on slow but controlled movements. To expound on this, I bet most of us have come across the terms chasing pump and muscle stimulation type of training. There have been debates on this but lets delve into it to understand how they work.
Chasing pump type of training.
It was quite popularized by Arnold Schwarzenegger in the documentary called Pumping Iron. It can be explained as the use of light weights for more reps to create blood rush on the specific muscle being trained. This creates the "Pump look" which has some dopamine hit to it. Arnold explains it so well in the documentary which is relatable to most gym bros.
The scientific name of it is Sarcoplasmic Hypertrophy, meaning increase in fluid-filled spaces within the muscle cells. Which in this case is achieved by excess blood flow to the muscles as a result of "chasing pump".
The quick pump training is quite common for fitness model/influencers before taking videos and pictures. It's the same for bodybuilders before stepping on stage during competition. It's a temporary pump which soon wears out when the blood rush slows.
Muscle stimulation type of training.
It is an approach that is highly advocated for in modern times for it's prolonged effects. Precise engagement of the muscle in motion is what builds up the stimulation. Scientifically, it's referred to as Myofibrillar Hypertrophy which is the actual growth of muscle fibre & increase in contractile proteins. This results in gradual increase of the muscle size and strength.
Time under tension(TUT) is among the leading mechanisms of promoting this form of training. Progressive overload to constantly challenge the muscle is also a great execution strategy. Incorporation of a variety of exercises would help achieve this. The incorporation can be perceived as a way of shocking the muscle even though there are some contradicting studies about it.
Anyone aiming for sustainable muscle mass would highly benefit from this type of training.
Disclaimer.
This doesn't conclude that chasing pump type of training has zero to negative effects. Incorporating both especially when necessary, would result in a synergistic effect which is crucial for muscle mass. It can be a nice way to spice up those workout sessions that need it. They both can build substantial amount of muscle mass when done consistently but one will always surpass the other from a sustainability point of view.
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