Following a weight training session, you may notice a feeling of “fullness” or a noticeable increase in the size of the muscles. This is the “pump.”
The “pump” is temporary hypertrophy caused by the excessive amount of blood trapped in between the muscle cells. Blood enters a muscle much faster than it leaves, making your muscles temporarily engorged with fluids, giving the blow-up appearance and that “pumped” sensation. However, these changes are temporary as your muscles will typically return to their normal size by the time you’ve left the gym. The “pump” occurs through weight lifting, especially in routines with higher reps and shorter rest periods.
This remains a debate among weight and strength ….
The muscle “pump” that you see during training is a result of blood being “trapped” in the muscles being trained. It is certainly a good psychological boost during training and accompanies just about all resistance exercises.
The pump will become greater as you develop your muscles. However, it does not indicate optimum muscle overload.
Many people achieve the “pump” when they do high repetition exercises. Although many studies show that high-resistance, low-repetition exercises are more effective than low resistance, high-repetition exercises in promoting muscle hypertrophy.