Does the PUMP Predict Muscle Growth? (Science Explained)

In this video, Dr. Milo Wolf breaks down the research on the pump and muscle growth. Can the pump predict muscle building? If an exercise gives you a better pump than another, should you prioritize that exercise? Watch the tull video to find out what the pump can actually tell you.
References:
1. www.researchga...
2. journals.physi...
3. pubmed.ncbi.nl...
4. pubmed.ncbi.nl...
5. pubmed.ncbi.nl...
6. www.ingentacon...
7. www.sciencedir...
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"What does THE PUMP say about Muscle Growth? (Science Explained)"
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[@IntelR]

As an ultrasound, I disagree

[@BillMcChode]

😮

[@user-ii7xc1ry3x]

That edit at the beginning, fire 🔥

[@Mazharidv]

Please make a video on myofibrillar and sarcoplasmic hypertrophy.

[@inkwell101]

Dr Mike says the pump is an indicator and he has 87 Lamborghinis.

[@flow1188]

thats the reason ppl you dont understand what dr. Mike say. If you hit a muscle. You get a Pump there. If you get a Pump in your Chest while Bench Press you can assume she will Grow. There are some ppl who have Triceps and Shoulder Pump from Benchpress. And voila they have Big Delts / Arms and small Chests, because they benched from the assisting muscles.

[@noneyabusiness3253]

The pump has been one area I have believed dr Mike overemphasizes. I don’t think you even need direct studies on the pump to show that, my reasoning is this, we have multiple studies showing you get similar hypertrophy from sets of 5-30 reps but just about everyone will tell you they get a hell of a lot better pump from the higher end of that rep range than from the lower end (personally I get zero pump from sets of 5) which if the pump was driving hypertrophy that wouldn’t be the case. Additionally you can get a pump from things we know are inferior from hypertrophy or don’t cause it, for example you can get a pump massively far away from failure and you can even get a bit of a pump just flexing.

[@VegetaPrinceOfSaiyans]

At some point i had a better pump doing sets of 5 on bench vs sets of 8 or 10. It's incredibly variable.

[@noneyabusiness3253]

@@VegetaPrinceOfSaiyans that’s interesting, from what I’ve seen and heard from people it seems uncommon to get a big pump from low reps. Personally I know I get almost no pump from doing 5 rep sets.

[@AlexS_983]

I think Dr. Mike's point is more nuanced than a lot of the other science based people give it credit for. It's an "all else being approximately equal" sort of a thing, not a primary concern. For a given set of exercises which meet the criteria of being stretch focused, loadable, etc. the one that gives you the better pump is probably superior to the one that doesn't. For example I get pumps in my quads and adductors even in the 5-10 rep range on split squats. My current gym's hack squat never gives me a pump. It gave me knee pain when I ignored that fact and tried using it for a mesocycle

[@QuartzTech]

i can get a great pump from reps as low as 5 if the reps are slow and i push to failure or further.

[@SeuOu]

@@AlexS_983 I think this is exactly right. Pump and soreness seem like they're in the same boat, if you get them in the target muscle, you know it got hit good. If you don't, it may still have been hit good! But also maybe not. Using them as tie breakers in exercise selection, all else being equal, seems like the ideal use case to me, just as you've said.

[@plutoburn]

Can we do a video about DOMS regarding muscle growth pls!

[@B05SxBrennan]

He gives his opinion on this in his video _"Rating DR. MIKE and JEFF NIPPARD's Advice (Exercise Scientist Reacts)"_ at timestamp 2:59.

[@geminierica4077]

can you also consider that concentric exercises that provide a "pump" are easier and quicker to recover from than eccentric deep stretch exerices? Like RDL for example is great for glutes but takes several days not to be sore again, whereas hip thrusts and kickbacks can be done every couple days, so can be done at a higher volume which is also important for hypertrophy, I imagine combining both these would be ideal rather than just picking one or the other

[@cameronpearson2160]

I’d honestly argue that them being more recoverable is a sign of them being far less stimulative. I think it’s best to stick with the better movements (RDLs, Deficit Sumo Deadlifts, Smith Machine Deficit Split Squats, etc) unless you’re too fatigued or need some variation, then I’d introduce the ones you mentioned. Could also for sure be useful to add a touch of isolation work alongside the bread and butter like you mentioned.

[@KneeSlice1775]

@@cameronpearson2160Isolation can be your bread and butter at any given time for a given muscle. Isolation is not less effective for growing the worked muscle and does not need to just be a “light touch”.

[@SchmittsPeter]

I would love a video about training parameters with big vs. small inter-individual variability. To allow people to make smarter choices when experimenting with their programs.

[@milesgonzo]

A video on Chaves’ horizontal vs incline study would be great. Interested in why you say the results were ‘funky’

[@yourmomtwice]

The pumping iron edit was incredible. We makin it to 30k with this one boys.

[@ΜαριοςΜελανιδης-ξ2ρ]

Can you please make a video on what are the most important indications/proper time to change your exercises.

[@artvandelay1720]

I've noticed that I tend to get a much better pump in my biceps and forearms if I do high reps. It certainly makes it feel like I'm being more productive but it's probably meaningless.

[@AppendixVermiformis]

Me too, I've always done 12+ reps on all biceps exercises because all the smart coaches said so, despite my arms lagging behind my torso. I've been recently exploring heavier loads and feel like I've been missing out on so much gains all these years.

[@artvandelay1720]

@@AppendixVermiformis Not bad advice if you're doing preacher curls. Seems a bit restrictive for other movements though.

[@marek4003]

Hi Milo, great video as always. An interesting topic for me would be the importance of changes in routine. I wonder if it is possible to keep results by doing the same exercises over years or it is necessary to change them at some point. Or maybe the reps range change would be enough. Cheers

[@LouisSerieusement]

lmao the iron pump part was amazing. Really solid analysis. Thank you !

[@srleplay]

Dr. Wolf please answer or address in a video is the eccentric focus worth it? Specifically one kind, where you don't cheat but using mechanics to do heavier ecc, say narrow press up - skullcrusher down, hammer curl up - suppinated down, flexion row up - row down, squat up - sissy sq down, lateral raise with elbow angle - straight arm down. Would this be more beneficial as separate exercise (not intensity tech)? Is there any data on slow ecc, you'd do less reps but is the set more effective than regular ecc set of matching intensity?

[@productofmymind4860]

There is no need for this. Just stick to the basics and get stronger over a long period of time.

[@srleplay]

@@productofmymind4860 Of course it has, I've been lifting for 19 years I can't just get stronger forever

[@productofmymind4860]

@@srleplay Hybrid lifts (like what you originally commented) are harder to progress on. Just train hard on regular sets and use progressive overload. If you plateau, there are many vids on YT that can advise you

[@WhopperCheeseDota]

No its the same for muscle, worse for strength

[@OhDevBeard]

Can you make a video discussing your take on pure calisthenics training? I’d be curious to get your take on calisthenics for Hypertrophy; “bodyweight bodybuilding” if you will. Thx 🙏

[@BDHo98]

Interesting because lengthened partials give me crazy pumps and has been motivating in the gym. Maybe the pump itself doesn't have a direct effect on muscle growth, but the instant gratification and psychological benefits keep me coming back. Maybe the pump is part of the inflammatory response to training? If true, studies showing use of NSAIDs reducing muscle growth would imply pumps are important factor in hypertrophy.

[@ekerri9745]

Really enjoying your content. Thanks!

[@jaklumpp]

It would be interesting to see an analysis of the things which predict a pump in a given individual, not just between exercises but also for a given exercise from session to session. I've heard several times that rest and hydration help contribute to a pump - both of those are needed for recovery and thus long-term hypertrophy. The point is that comparing pumps from session to session could provide usable information about factors other than exercise selection. I also wonder about the relationship between pump and volume. The pump usually peaks after a certain number of sets, then drops off. Does that tell you something about when you've hit the MRV, or is it irrelevant?

[@aarrondiplock2892]

Thanks for another great informative video

[@sn0lder]

usually i get a sickening pump with exercises that train my muscles at longer lengths

[@ronniejones1425]

I'm your 800th thumbs up 💥🎉💯🔥💪🏼

[@rafael_ellanios2708]

I want to se the best home bodyweight upper body workout for hypertrophy!

[@jofortin22]

Great video!👌

[@warrenhenning8064]

If the pump was more important than mechanical tension, you could get decently jacked by practicing your posing routine and then doing a bullshit Kim Kardashian/blogilates workout.

[@VegetaPrinceOfSaiyans]

Theoretically, couldn't you flex hard enough to produce mechanical tension on the tissue? Like i can flex some muscles hard enough to induce pain that doesn't immediately dissipate upon relaxing. Not cramping, but intentional contraction.

[@koundamanee]

Thank you for the insightful video. Will muscles that show on flexing eventually become muscles at rest?

[@wdadwawdadawdwdwa4133]

Plot twist : the grain of salt influences the pump

[@shaebrown2872]

can you make a video looking into kaatsu training

[@RobertSmith-xp1mg]

Do the quads work more than the hamstrings during a conventional deadlift? I watched your video about hamstrings where you say that all besides one part of the hamstrings is biarticular and that one part doesn't even cross the hips.

[@WolfCoaching]

This is guesswork, but in the sumo, I think so. In the conventional, I think the hamstrings probably work harder than the quadriceps

[@mv8350]

Depends on the deadlift variation, most deadlift variations,-sumo being the exception- have a bigger moment arm for the muscles of the hamstrings and the glutes. The moment arm of the quads during a conventional deadlift is relatively small and it is limited to the first part of the movement (off the floor).

[@RobertSmith-xp1mg]

​@@mv8350 Yeah the quad use in the deadlift is similar to a quarter squat based on the knee angle. But that means that the quads can produce lots of force there as they are very close to locking out. However the limiting factor is probably not the quads due to them being in such an advantageous position.

[@mv8350]

@@RobertSmith-xp1mg i wouldn't say the angle is similar because in the quarter squat you are more upright and have more knee travel. Also since the quads go through less range of motion and are less stretched in the deadlift compared to hamstrings-even though the hamstrings are not fully stretched in a conventional deadlift -you can also make the case they work less.

[@user-he4ef9br7z]

Depends on your leverages.

[@Coachahmadreza]

My man

[@huckinator]

Dude that edit 😂😂😂 got me

[@Agaboserrano]

Ok, thats made me sad. Should I just aim for progressive performance insted?

[@Fusionw3]

can you make a video on menno new army post about protein?

[@trevormartin8497]

I'm way out of my league here, but does the pump correlate at all with lactic acid build up and muscle soreness? Wasn't lactic acid recently determined to be a growth trigger of some sort? I think that was from a study about foam rolling sore muscles killing growth in its group.

[@slee2695]

I think it's lactate not lactic acid

[@trevormartin8497]

@slee2695 You could be right. I'm just a guy that watches KZbin videos. Like I said, out of my league. I searched, "chemical that causes muscle soreness" and lactic acid keeps popping up. Do you know the difference between lactic acid and lactate?

[@slee2695]

@trevormartin8497 neither lactate nor lactic acid causes muscle soreness....soreness is caused by muscle damage (micro tears) Lactate is produced by the body to fuel muscles during intense exercise...lactate is often mistakenly called lactic acid, but lactic acid has one more hydrogen ion Hope this helps

[@nygeek6471]

I get a pump and sore after long runs. But I’m not gaining muscle mass from it.

[@anon-842]

People get too emotional when it comes to pump because they like seeing themselves bigger. I would say at least 50% of people think the pump is important. It's one of the largest myths. Subjective measures are a poor indicator of muscle growth in general, which is also why soreness doesn't predict muscle growth.

[@kh89182]

Dr Mike felted

[@flow1188]

no, you just not listen to Dr. Mikes videos. You look in the List of the lift side in the Videos, read them and thats all. Pump and Soreness are not a direct indicator for Hypertrophie. Its anectdotal proof of quality for your Workout. You know you hitted the muscle. Its possible your muscle will growth. Its an indirect causal Relationship.

[@JamieStrowhiro]

I just have one question though. Am I an ultrasound?

[@warrenhenning8064]

Is there any science behind the Westside Barbell people saying you can heal some injuries just by getting blood into the injured area. I.e., you use light rehab weights and direct blood flow into that part of your body. This ostensibly leads to more rapid injury recovery than if you just didn't use that injured area at all. Some grain of truth to it or just bro science?

[@lSmokAce]

I'm sort of summarizing here but it's true, mostly on tendon injuries that is mostly avascular so you use high volume low load exercises to one, drive blood in the area and speed healing and two, prepare the tendon-muscle area to start to receive and progress load again. In general, movement is medicine unless said otherwise by your medical provider. Source, i'm a physio but it's the internet, so w/e.

[@WolfCoaching]

Activity is generally good, and light weights may be better than not training that injured area at all - depending on tolerance etc. Beyond that, I’m not sure - not my area of expertise!

[@josephmoore977]

Yes, there is something called the inflammation cascade. Essentially increased blood flow to the area will induce greater effects of healing. Consider that a physical therapist prescribes movement for an injury, for both healing and development of proper range of motion and strength. pubmed.ncbi.nlm.nih.gov/8655614/

[@SEAKPhotog]

​@lSmokAce Came here to say the same. Learned the hard way, rocking climbing.

[@TheHybrid350]

Great

[@gokukakarot1855]

For the algorithm

[@user-ii7xc1ry3x]

"it was not funny *beep*" xD

[@WiecznieNieNasycony]

YOU WILL HAVE 24H PUMP it will never go down you will be pumped for life!

[@swoleavocado]

Bro, you got snacks on your mantle?

[@WolfCoaching]

Wtf is a mantle?

[@swoleavocado]

​@@WolfCoaching I spelled it wrong, it's mantal. A mantal is the shelf above your chimney. I'm American, it might be called something different where you're from. You walk across the chimney at 2:04.

[@Eman_Puedama]

​@@swoleavocado We call it the fireplace, not chimney. A chimney is purely external. And it's mantelpiece- or was, anyway.. im quite old, but spellcheck validates me.

[@vitkucera1116]

why i am blocked on wolf coaching and dr pak youtube channel

[@Kalilloko]

👍👍👍👍

[@BaneTrogdor]

Justice to us ultrasounds! We're offended!

[@Paul-om1zs]

Dr. Mike what do you say about that? 😂

[@flow1188]

You must learn to understand Dr. Mike. He just say that Pump is an possible indicator for hypertrophie because you know you hitted the Muscle hard. Milo is seeing it pure from Science, while Mike puts in Bro Science. When you have an Pump in your Glutes while Bench Pressing, you can obviously assume that you dont hit your Chest very Well. Dr. Mike knows the same Science, like Milo, but with some anecdotal evidence he has another Experience and Flavor. But True in some cases Dr. Mike was wrong.

[@VegetaPrinceOfSaiyans]

Mike says the pump is a good indicator of stimulus in the targetted area, so if your delts are getting a pump on bench press then find something else. If your chest gets the pump then you're good (unless if you're trying to use bench to hit delts for some reason).

[@VegetaPrinceOfSaiyans]

​@@flow1188Just realized i basically said what you said.

[@nygeek6471]

Dr Mike has become a bro science guy over the past year or so. From the myoreps, to pumps, to ultra slow eccentrics.

[@slee2695]

​@nygeek6471 you been watching GVS?

[@lukeharris2622]

✝️💪

[@WolfCoaching]

Thank you for the support, Luke!

[@jamesbarber6375]

🐺🚍

[@glenoh88]

Pump = muscle most likely got worked. Did you get close to failure? If you need to think about that then you didn’t get close enough to failure

[@cysecgnz]

RIP ultrasound machines

[@Pliniomohn]

too much knowledge

[@madtitan9639]

It might be a tumor.

[@YounessOu]

first

[@dieandgoaway]

Also we can see this in the studies using re ranges all rep ranges from 5-30 cause hypertrophy and yet the higher reps cause more pump but don’t give you more or better gains. Also we can see this with studies showing the longer 2 min rest are better for hypertrophy while 1 min gives you more pump.

[@Metalkake]

Coming while doing lenghtened partials 😂🤌

[@Buy_YouTube_Views_Gain_Fame301]

Is anyone else binge-watching [creator's name] videos?

[@andwhat.8785]

🥱 🥱 who tf could waste 18min watching this waffle?