Pomp

[Kingsley]

Zoals alle mede forumleden al hebben gezegd, een pomp is zwelling in spieren door aanvoer van aminozuren en water ..., in het boek UD2 is er ook een stukje gewijd aan de pomp.

Het komt erop neer dat pumptraining een ineffectieve manier van trainen is voor de meeste mensen. Dit omdat het lichaam slecht is om 2 dingen tegelijk te doen. Het herstellen van de glycogeen reserves door het volledig uitputten van spier door heel hoge rep aantallen of het herstellen van de spier zelf en het aanmaken van nieuw spierweefsel. Als je dus een pump hebt wil dit zeggen dat het lichaam meer aandacht besteed aan het bijvullen van reserves dan het aanmaken van nieuw spierweefsel. Mensen met gemiddelde tot slechte genen/aanleg kunnen dus best aan tension of power training doen en zullen op die manier het snelste groeien. Mensen met betere genen/aanleg kunnen ook pumptraining gebruiken om goed te groeien.

[jordy]

Klopt niet helemaal. Tijdens het trainen bouw je namelijk geen spierweefsel op. Dat gebeurt pas achteraf. Denk dus dat je eerder de stimulatie tot bedoelt.

[Kingsley]

Pump training has been described variously as volume training, depletion training, or even
sissy training (since the weights used are typically not as heavy). Poliquin's German Volume
Training (10 sets of 10) as well as German Body Composition training also fits this description, as
do many other systems. Let's just call it pump training.
Pump training tends to describe a majority of "traditional" bodybuilding training routines
which is a high number of sets per bodypart (anywhere from 5 up to 20 or even more) with high
reps (10-15 per set or even more) and short rest periods (30-60 seconds or thereabouts). It was
definitely the most popular method of training back in the 80's. Modern pro bodybuilders
probably tend more towards tension/intensity training (discussed next) although they revert to
pump training for contest dieting.
As many will gleefully point out, most successful professional bodybuilders train this way
(or at least they claim to, if you believe what the muscle comic books tell you). What is
frequently ignored is that most successful professional bodybuilders are on a wide array of drugs
that hasten recovery and help to make this type of training productive for them. Most natural
bodybuilders, with the occasional exception, don't get much growth out of this type of training
without the same drug support as the pros. But that's not to say that it can't be productive or
useful under certain situations.
Pump training stresses the sarcoplasmic/energetic elements of the muscle more so than


the contractile elements because of the lighter loads and shorter rest periods used. It not only
depletes muscle glycogen significantly (due to the large number of sets, high reps, and short rest
periods) but also stresses the creatine phosphate stores. It may even deplete intramuscular
triglycerides. This results in supercompensation (storage above normal levels) when carbs,
calories, creatine (and dietary fat) are made available again. By the end of a pump-training
session, in addition to the marginal tension stimulus, there is a major depletion of muscle glycogen
and other energy stores.
Unfortunately, as I mentioned in a previous chapter, most people's bodies aren't very good
at doing two things at once. Refilling muscle glycogen and growing new muscle tissue counts as
two things, and most people can't do both effectively. Since refilling energy stores takes priority
(and protein synthesis is energetically costly), most people will refill muscle glycogen first, which
may not leave time, energy or fuel for much muscle growth. The people who grow well with pump
training are the folks who can do both efficiently; the folks who can't don’t. Most folks can't.
Trainers who have either naturally high testosterone levels (testosterone improves glycogen
storage, yet another advantage of steroid use), high insulin sensitivity (meaning they better push
nutrients into muscle cells) or use various drugs grow best on pump training. This doesn't
describe your average trainee.
Despite its shortcomings for natural athletes, pump training has a role in this UD2.
Although we're not using it primarily for growth, we are going to use it to achieve several specific
goals. First and foremost is glycogen depletion which is the first step in setting up for glycogen
supercompensation. This occurs for a number of reasons including an increase in insulin
sensitivity, glucose uptake, and glycogen synthesis. Under those conditions, when carbs are
made available, they are stored at a faster than normal rate. This allows us to overfill the
muscles with glycogen.
Glycogen depletion also increases fat utilization by the muscle, which increases how well
your body can use fat for fuel. This is important both from the standpoint of fat loss and protein
sparing because, the better your body can use fat for fuel, the less it will need to break down
protein for energy.
Second, pump training generates a lot of lactic acid (this is what makes your muscles burn
but it does not cause soreness, despite what you have read) because of the anaerobic breakdown
of glycogen. High levels of lactate are correlated with increase growth hormone (GH) secretion.
Whether this GH release is really that relevant or important is debatable, but GH is involved in
fat mobilization and raising GH certainly can't hurt.
Third, studies have shown that the hormonal response (mainly the catecholamines) to
pump training stimulate fat mobilization. As discussed two chapters back, mobilizing fatty acids
is the first step to oxidizing them and getting them the hell off of your gut (or ass).
Fourth, pump training burns quite a few calories, both during the workout and afterwards.
Most of the calories burned after the workout come from fat oxidation, an additional benefit.


Finally, constant high-tension training can take its toll on joints and connective tissue. As
big as he was, Dorian Yates was also one of the most injured bodybuilders out there; always
trying to push heavier loads was probably a contributor. Pump training provides those tissues
with a respite from heavy pounding and the higher reps, blood flow, and high lactic acid levels
have nothing but a beneficial effect on joint health.
Although it might seem at first glance that pump training would go best with a highcarbohydrate
intake, we're going to use pump training during the initial low-carb/low-calorie
phase of the diet. This will deplete glycogen, set up for glycogen supercompensation, and enhance
fat burning during the diet phase of the UD2. I'll tell you right now that doing pump training on
low-carbs is one of the most miserable activities you will ever do.

[de sterkste ophaler]

Ben het met Fallus eens. Een spierpomp zorgt er voor dat ik mijn training vroegtijdig moet afkappen en dat is gewoon kut.
Ik heb hem liever niet dan wel.