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how to make a muscle pump last longer. Your muscles are mainly made up of water. About 70% of your muscles are made up of water, and other things such as amino acids and glycogen. Tip 1) Hydration- Being more hydrated means you greater blood volume and fluid to help your muscles stay pumped for longer and make them look fuller. I recommend drinking water before, during and after your workout. You don’t have to drink any crazy amounts, just drink enough so your pee is not pure yellow, you want a clear stream of white or a little yellow in your pee. Tip 2) Eat carbs before and after your workout. If you have ever did a low carb diet or a keto diet, you will notice that you look very flat, at some point. The reason for this has to do with your glycogen levels being depleted. The same thing happens when you are trying to get a pump, or trying to make your pump last longer. Eat your carbs before the workout and after your workout so your glycogen storages are full, you will have a longer lasting pump. Tip 3) Short rest periods. I know when I am doing powerlifting training as opposed to bodybuilding training, my pump after my powerlifting training is much less than when I do my bodybuilding training. The reason for this has to do with the short rest periods. When I train for powerlifting my rest periods are a lot longer, I generally take at least 2minutes of rest between working sets. When I train for bodybuilding my rest periods are very short, as in 60 seconds or less. Tip 4) Do higher repetitions. I will reference my bodybuilding and my powerlifting training again. When I train for powerlifting my reps are generally a lot lower than when I do my bodybuilding training. When I train for bodybuilding my rep ranges are a lot higher, I will generally train in the 10-20 rep range, I will sometimes dip down to the 5 rep range as well, but generally its higher. For powerlifting training the majority of my training is spent 5 reps or lower, again I will sometimes dip a little bit higher into the 10 rep range, but not too often in my training will I do that. So again train higher reps if you want your muscle pump to last longer after your workout. Trust me on this you guys.

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