Many people nowadays go to the gym to exercise. You feel better about yourself and your appearance. It raises your confidence and self-esteem. Aside from the biceps, triceps, and abs, fitness enthusiasts also aim for a butt pump. Others might think that it will take years to get your booty pumped. But do you know that there is a technique where you can instantly get a glute pump?
Enhancing your butt is similar to getting a glute pump. It occurs as a result of high-intensity strength training. Progressive exercising guarantees you apply more tension to the muscles over time. You are forcing them to grow more prominent. Greater tension implies more pumped glutes.
Most gym enthusiasts desire pumped glutes, and the only way to develop them is to get much pumping. Gluteus muscles expand as a result of all the exercise—quite a lot. Want to get that glute pump? Learn more about it in this article.
What Is Glute Pump?
Glute pump is a phenomenon where there is an evident increase in muscle size. You experience a boost in muscle size when you do more reps and shorter rest periods during exercise. It can help you gain more muscle mass than just strength training. It will make you look good with your toned glutes.
To further understand the glute pump, look at what happens inside your muscles. The glute pump appears when the muscles become an engorged source of blood flow due to resistance/strength exercise. Your glutes can grow a few centimeters to a few inches.
Whenever you conduct glute strength exercise the more you contract your glutes, the lactic acid and other metabolic waste accumulate in and around the cells.
These chemicals help to increase muscular pumps in a variety of ways. Your heart pumps extra blood into your muscles to carry these chemicals away. Which causes your glutes to expand. Another reason to glute pump, these substances draw water into the cells. So they cause them to grow quicker.
More so, when these cells enlarge, the amount of blood that may escape the muscle is reduced.
Blood can easily travel between muscle fibers when they are relaxed. But when they expand, the veins attempting to return blood to the heart are pinched. As a result, blood is pumped into your muscles quicker than it can leave.
It then causes blood to accumulate in your muscles, resulting in glute pumps. The more contractions you do, the more these build up in your muscle cells, causing swelling.
Achieving a glute pump involves many cell swelling. It also stimulates protein synthesis and inhibits protein breakdown. As many bodybuilders know, protein plays a vital role in muscular growth. That’s why more people like to do the pumping, which they see as the key to unlocking rapid muscular growth.
How Do You Get A Glute Pump?
You may ask: How to get a glute pump. But having one depends on how you do your workouts. During an exercise, increase the number of reps in each set of your routine and take short rest intervals. Enhancing the number of repetitions you do, increases blood flow to your glutes. It also generates more metabolic byproducts faster than your body can remove them.
Your body will have to work more to clear these metabolic byproducts. If you rest less between sets than usual. It will then lead to cell swelling and growth in your glutes to a few inches. Still, depending on your training intensity.
- Pump training has a role in your workout program to achieve that volume of the glute pump. To maximize the effect, keep the tempo moderate. Concentrate on muscular contractions. Choose workouts that maintain consistent stress in the glutes.
- Prevent blood from escaping the veins. Three to four sets of moderate to high reps of your glute pump exercise usually result in a good glute pump.
- Have adequate carbs and stay hydrated before your workout. Also, take supplements to help you increase muscle-cell volume, which can get you a big glute pump.
- Spend about 80% of your gym time doing intense compound movements. Have 20% of your time doing lighter pump training. Moreover, you must do your strenuous weight lifting first before pump training.
This practice will expose your glutes to higher tension and metabolic stress levels. Then usually results in a burning sensation in your glutes. Indicates a well-pumped glute.
Lifting heavier weights over time will help you gain glute mass during pump training. Staying on the exact weight will not benefit you if you want to gain glute mass. Because you’ll be doing more reps, you’ll need to improve in smaller increments. You should not add weight every workout, but you must lift more weight over time.
Best Exercises To Get A Glute Pump
It’d be best for you to concentrate on glute contractions to achieve a fully pumped glute. Movements that put a lot of tension are optimal for getting a pump. There are a variety of ways and exercises to have a toned glute. But, the best workout varies from one person to another. You have to experiment and figure out which method works the best for you. Here are a few best exercises to get a booty pump.
You could do various glute pumpers every session if you train for at least four days a week. But only do stretchers on specific days to let your glute recover. Remember to always include a vertical, horizontal, and lateral exercise in your routines. You may opt for medium to high reps sets. There are supersets and tri-sets options for you as well.
The exercise may consist of the following:
- Back Squats,
- Bulgarian Split Squats,
- Front Squats,
- American Hip Thrusts, and
- Romanian Deadlifts.
You can also choose:
- Ban Hip Thrusts,
- Banded Squat Bounce,
- Banded Back Extensions,
- and Off-bench Side Lying Hip Abductions.
If you are always on the go and don’t have access to weights but want to keep your glutes pumped. You can still exercise every day with these simple exercises then add stretchers. Try doing 2-3 sets of frog pumps, side-lying clams, feet-elevated glute bridge, feet-elevated glute bridge, and banded squat bouncers. Other glute exercises are walking lunges, lateral band walks, band sidewalks, glute marches, and x-band walks.
The only way to figure out the ideal glute pump workout is by trial and error. Make sure to attempt each activity to see which one best suits you. Because what works for others may not work for you. It is preferable to try it and assess yourself. It would help if you chose a variety of exercises that you will include in your fitness plan. Combine them for the best results. Remember to allow yourself time to recuperate from soreness. Take a rest for at least a day every week.
How Long Does It Last?
After doing glute exercise, you must be feeling perfect as you look at yourself through a mirror. You can observe a noticeable butt pump from an intense workout. The growth of glute contraction parts is also known as transient hypertrophy in the medical field. The phrase transient means this sensation of pumped glute is just brief or temporary.
A glute pump can last anywhere between 2 and 3 hours if done correctly. For your pump to last, you should include proper and regular training. Work on constant hydration before and during the workout. You must maintain drinking 100 ml water every 20 minutes to keep your booty pump. Having a 3-hour glute pump is already an ideal scenario. That’s why you should start your workout minutes or an hour before the event you want to look your best.
If you’re new to weight lifting and weight training, it may take some time to meet such performance levels. They are achievable with patience and perseverance.
Even though it’s just momentary, some fitness enthusiasts strive to achieve it throughout a session. It gives them a sense of achievement. As they see that progress which adds to their confidence.
How Can You Maintain Your Glute Pump?
Keeping your glute pump requires discipline and work. You must bear in mind all the factors that can affect your pump. One thing that you should do is to keep yourself hydrated. It allows more blood and fluid to flow through your veins and arteries. Amplifying the pump action. Drink at least 2-3 glasses of water in the hours leading up to and throughout your workout. Then make sure to keep yourself hydrated throughout the day.
If you want an incredible booty pump:
- Make sure your butt is complete with glycogen while you’re training.
- Eat a substantial meal after your workout. That includes complex carbs like pasta, brown rice, baked potatoes, yams, and other whole grain sources.
Glycogen is not just a source of energy that can help you get through a workout. But it’s also essential for making your butt look extensive and pumped.
- Slow down your pace. Focus on the mind-muscle connection throughout the exercise. As you contract as forcefully as possible.
- Do superset training. It ensures that you get a lot of glute pumps. When you stack workouts back-to-back with no rest between, you’re doing a superset. As tiredness rises, this sort of training effectively increases blood flow to the working glute, making it pumped.
Glute pump is a widely desired sensation. However, it comes with a tough grind and disciplined lifestyle. More importantly, you should strive to improve daily to obtain an optimum glute pump. But indeed, it is satisfying that it is visible evidence that your hard work in the gym is paying off. Your butt is developing before your very eyes!