 Everybody loves the pump Arnold famously talked about the pump and compared it to the climax you have With intercourse with a partner or even by yourself. I mean, it's terrific, right? So, you know, I'm in heaven. That's how much he prized the pump But all of you fitness fanatic love the pump So we did this episode talking about the ways you can hack your pump maximize the muscle building fluid bursting Amazing muscle feeling you get when you work out in the gym. So we'll love this particular episode By the way, here's the giveaway for today's podcast free access to maps and a ball by the way Phase three of maps and a ball it's all about the pump So if you like the pump just wait till you get to phase three and you'll explode out of your shirts It's pretty amazing. Anyway, here's how you get free access to maps and a block Here's how you can win Leave a comment below in the first 24 hours that we drop this episode Subscribe to this channel and turn on your notifications if we pick your comment will notify you and you'll get free access to maps and a ball Oh, so this is the last day for the maps and a ball at no BS six pack formula Sale so both programs right now bundled and discounted tremendously Get them both for $59 and 99 cents. That's over a hundred dollars off the normal price It's the last day. So you have to act now Otherwise the sale will be over and you can't do this anymore if you're interested head over to maps october Com all right. Here comes the show. I got one for you. What you got all things pump mm-hmm like all all all things okay that Contribute to the most massive pump you can have in a workout how to hack your pump I like the filthiest pump. I like this conversation because um, I mean it I mean as a young kid when I first started lifting That was like one of the first, you know Most amazing feelings to feel all aired up and look like you grew two sizes and to feel your muscles stretch that way and Very addicting feeling for somebody who's just getting into working out and feeling that for the first time And then for the rest of my lifting career I I sought out ways to enhance that and along the way learned a lot of different things that can Promote the pump and I think we should share some of the stuff that we've learned over our you know two two decades plus of lifting weights It can't be overstated what you're saying in the sense that it's an enjoyable feeling now Some people are like well, does it contribute to muscle gain and performance? We'll get to that in a second But even if it didn't right does the enjoyment of the workout contribute to Performance muscle building fat loss consistency of course it does because you enjoy and you love it Remember Arnold's famous quote from pumping iron about it about the pump, right? Yeah, it's it does it feels great Especially when it's a muscle group that you're trying to develop and now you can see what it looks like being more developed It's fuller. It's this great Feeling that also being that being said also there are muscle building benefits to getting the pump It's been proven and your ability to get a pump Also is a great environment for muscle building. So just the ability to get a pump oftentimes means That things are in place that are optimal that will help your body to build muscle So the pump is is a good thing and there's a reason why bodybuilders and muscle builders Seek it out and you know praise it so much. It's got a lot of value So let's talk with the first thing the first and I would argue most important thing and actually the one that took Me the longest I was gonna say you put this as the first one But I almost didn't want to talk about it as a first one because it was actually one of the last ones totally that a piece of And arguably the most important one like that when this one came together for me I was like, oh my god This actually makes a bigger difference than almost any other factor that I had figured out over the previous 20 years Which is funny because it's like fluid related and so you'd you'd think you'd associate it But yeah, I'm with you I would have never really thought that water had such a big Contribution well, I mean a majority of what goes into your muscle. Yeah when it gets pumped up is fluid Actually is seventy-something percent of the overall size of your muscle is fluid Does that mean that your muscles will shrink in size and the way they feel if you're dehydrated? Yeah, it does. Does it mean your muscles will feel fuller and bigger if you're more hydrated? Absolutely, I didn't piece this together because I thought it was all about Supplements and the workout itself as I remember nitrous oxide, bro It literally I was in my 30s when I figured this out when I realized oh if I drink a half a gallon of water During the day leading up to my workout and then I have a workout the pump was for like it was like 25% better than if I didn't do So I figured this out when I was competing because and it was only because that was the first time in my life I really tracked water. I mean I never tracked water like I did for getting ready for a show and You know exactly what you said is that I would have like, you know a gallon or a gallon and a half goal for the day that I Needed it to hit and what I real quickly realized was if I was gonna hit a gallon or more of water in a day I had to get ahead of that early Mm-hmm And so I used to have like this goal of oh can I get a half gallon down before I go hit my workout at noon or Whatever time I was lifting and I started to notice I was getting these massive pumps and I noticed that it had it was a direct correlation with the days that I Really pushed the water intake leading into the workout and during the workout, right? So the goal became half a gallon leading up to the workout and then another like quarter gallon while I'm working out and I would it felt like I grew two sizes and they were the most massive pumps that I ever had in my life Yeah, so for me it was when I started working out first thing in the morning So I was in my 30s when that really became a thing and it's because of kids and a lot of stuff in my work and so I had to work out first thing to get it done and Because it was first thing in the morning It's like you don't wake up and have a bunch of water You know you wake up maybe have a little bit of water and then go work out and I remember I Was I was drinking this pre-workout and I'd mix it in this big cup of water And then I had some other supplements that required water and I noticed when I did that I got a better pump And then I started to piece together It has more to do with the water than anything else and so what I would do when I wake up This is what I do now. So I still worked out early in the morning I was in here this morning at like seven it was like seven thirty this morning working out I wake up in the morning and I have at least three glasses of water At least leading into the workout and then during the workout I have a big shaker cup filled with water that I drink throughout and sometimes that plus another half of that Into the workout huge difference. Just water alone huge difference Yeah, but one of the things that you add to water Which is like yours is the second point is the element T right sodium. Yeah, this this is huge now Here's where I figured this out when you go low-carb or keto One of the I guess negative side effects is you just don't get as good of a pump Yeah, you don't feel the same kind of a pump you did before. Yes now Oh, I the one of the things I hated about keto was how flat I felt and depleted I felt in my workouts It was one of the more discouraging things about running that diet Sure, you lean out on it pretty well because it keeps your calories pretty low eating all basically protein or fat But man did the the pumps suck. Yeah, psychologically deflating right too So it's you know, that's another factor to consider as you're going into like a different phase of training like how can I? Keep you know motivated stimulated through this process. Yeah, so I remember, you know I was reading about how often time so obviously when you cut carbs completely from your diet Because you're cutting carbs initially you'll lose weight and the initial weight loss is water And what comes out with that water is sodium your body sucks out some electrolytes This is why sometimes people will feel they'll go that keto flu They'll call it or they'll get cramps from going keto because there's their electrolytes a lot So people in the keto community have known for a long time that you need more sodium a lot more sodium When you're going keto we started working with elementy And they make an electrolyte powder that has appropriate levels of sodium So all the other electrolyte powders are they don't have enough sodium to really make a difference And that's because sodium's got this kind of you know negative, you know connotation or stigma which is totally overblown In fact, it's false for most people. So I threw in elementy. I had some before had some during whoa What a difference Sodium is a big key with the water to give you that pump So if you're gonna drink water beforehand throwing some electrolytes or some salt and then watch the watch your muscles Flate as you work out what and what is it about that? Is it because I know with carbohydrates, which is the next point But it pairs with that right the water actually pairs with what's happening with the sodium It's it keep your it'll keep the water in your body So it's less likely to get rid of it right and doing that and you also need it look you also need those electrolytes For self-functioning and muscle firing so like and this is an extreme example But there have been deaths and bodybuilding in professional bodybuilding from athletes using diuretics or cutting sodium and It's like their their their heart can't function their bodies either There's two things that will happen either they'll go limp and they can't activate anything and they'll die or muscles will seize up I think it was 19. I want to say 1994 Arnold classic Paul Dillett one of the biggest bodybuilders of all time Seized up on stage Literally scary and they had to carry him off stage and they said that he was like a stiff as a board I've seen that happen to somebody that just started locking and it was like this overall body cramp that happened like the entire body was just sort of Contracting and convulsing. Why is it when I when I load sodium like that where I push it with either element T or in my diet Why is it to I I tend to notice a difference in energy in the workouts to because because it's an important Signaler for all your cellular function. Okay, so if it's low You're not able to your body's just not able to function ultimately like sodium is essential for health And function and so especially now here's the thing It's kind of like a two-pronged benefit that's happening here It's like not only not only is your body gonna hold on to more water That's gonna push the pumps, but you're also gonna have better energy Which is probably gonna push you to get a bit of someone like you especially when you were competing You had no processed food in your diet, right and even if you salt your food still low It's low. You're sweating you're working out. I just have to have a big old kosher deal pickles I'd have like two of them a day. Yeah, this is obviously well before we knew element T I would have done something easier like that But I had to eat I'd eat two pickles a day when I was getting ready for a show I'm sure it monitors to like, you know with athletes how you know your core temperature raises substantially You know and you're a bit dehydrated but like keeping that, you know water, you know Being able to retain that water, you know would help with the cooling process Yeah, and I used to when out my endurance athletes I would have them put a pinch of sea salt in there in their water and they'd have improved performance And it's because of the the past, you know kind of poor information that we've been told and so here you are You're a healthy person You value your fitness and your health and you're reading or hearing from mainstream health advice low sodium So you're doing low sodium not eating processed food trying to be healthy plus working out like crazy bad combination So and I mean there were there were early studies done out of Florida University I think it was a University of Florida. This is where Gatorade come from came from was they did studies on on their football players It was so hot and humid by the way original Gatorade had way more sodium than it does now Oh, really and they found that when they gave the athletes Gatorade, which was really an electrolyte You know drink full of like lots of sodium just a powder with like like really high sodium. Yeah, they had great performance That's where that's what I wonder why they they eliminated at the mainstream They want to taste good because and also because well sodium tastes good. Here's the thing It's taste good, right? But the problem was we get all this messaging about sodium being right I bet I mean Gatorade was around coming around the same time the whole like salt is bad for you. Yes So yeah, how interesting is that like they Lessened their their product, you know or made it make it commercial right to make it more commercial Even though it was probably more effective with the original formula. That's really interesting. I mean, all right So let's talk about carbs, right? Carbohydrates do make a huge difference when it comes to the pump I've noticed that I need to have carbs at least a couple hours before I work out or When I work out early in the morning carbs with dinner So I have carbs with dinner then I'm storing some of that glycogen then I go work out and I get better pumps So this was another one that was new to me that I really Figured out back when I was competing because I'm measuring and weighing stuff And I actually had this like down to the gram. I knew exactly what was the optimal You said you needed two meals so yeah So basically my meals are about 50 to 70 grams of carbohydrates in a meal So and really what it was was the number of carbohydrates is what I needed So I needed somewhere between 150 to 200 grams of Carbohydrates going into a workout now Ideally I would get one or two meals and then I would get another you know 30 to 50 grams of of carbohydrates before I went into the workout and I would end up just getting these massive pumps And what I noticed was anything beyond that I didn't get any more benefits from it Oh, I so and and the the beginning threshold was like 25 to 30 I could know I noticed a difference in the pumps and hanging onto water at about 25 to 30 grams And then it got better at 50 it got better at 70 it got better all the way to about 150 range Right like that's where it started to really peak anything kind of beyond that 200 250 300 if I slam that man No, it would actually start to have an adverse effect almost had filled the thargic or I didn't feel like I got a better pump from it So I had it down like to the gram of what I would have I'd have that half a gallon of water I'd have that 75 to 150 grams of carbohydrates ahead of time So a bit before two hours before I go into the workout and then I would train and I remember when I was like You know reading up on like okay How does carbohydrates work with water and and what exactly is happening and I remember reading that it was for every three grams of Carbohydrates you intake your body holds on to three ounces of water So I mean think about that There's also what helped me like coach clients that were just weight loss clients that would get frustrated with the scale Maintaining or going up or going down and I would explain this to them when I figured that out like well Think about this like if yesterday you had 50 more grams of carbs than you normally would do and you had four glasses more of water And put that many ounces do the math of what I just said right the the three grams to three ounces How many ounces of water is that that your body's holding put that on a scale and and see what it was a few pounds Yeah, there's your there's your two pounds right there of this water just from that one simple thing And then of course sodium and other factors play a role, right? So that it blew my mind what it did for me pumps and that was the main reason why I was reading up on it But it actually even helped me as a coach communicate that to my clients that couldn't understand why Adam I followed the diet exactly what you said and I we train we exercise But yet the scale went up or down too many pounds And I would explain to them how the body Holds on to water and that could play a massive role in the difference of one or two pounds up or down I did notice a difference between carbohydrate sources mainly because some carbohydrate sources for me are easier to digest than others The best source of carbs for me for a pump rice white rice mine, too Yeah, I would try bread and pasta and you know sugar and you know fruit juice and no it was the White rice just it was the best. I I actually had this all the way so sweet potatoes weren't fast enough So I I would eat the same amount of grams so talking about the 75 to 150 if I did that in sweet potatoes The time for it to get in my system and get the full benefits from it was just slower It just did not I didn't get the same if I did that with all white rice. I've I felt it I felt so much faster and this helped me with like when I was getting on stage That's right getting on stage and I wanted to have the optimal full look I couldn't die and I'm what I messed up was one of my shows. I did all sweet potatoes as my carbs for the that that What's it my my week? No the final week. Oh, I think in my peak week. Oh my god. She's been so long, huh? But my peak week. I I decided one show I would do all sweet potatoes as my main source of carbohydrates and I could never keep the pump I couldn't stay in like filled out like I get just for a minute I get it and then I would deflate back down where the rice kept me pumped up It was really interesting to feel that and then got going forward I never did a peak week with sweet potatoes anymore I always did it either with white potatoes or with white rice. I always notice a bigger difference All right So this next one I figured out not because of the good pump But rather what happened when this didn't happen the terrible pump I would get Which is get good sleep or in other words if you get crappy sleep You can expect to get no pumps the next day now What's it's is there a form of dehydration that's happening here like when you because you're not sleeping very well Hormonally what's going on? I think it's all the stress hormones your body's in this kind of elevated fight-or-flight, you know situation Yeah, you know blood flow is probably more restricted and it's just when I get bad sleep and that well first off The performance is worse. Yeah, so I'm not a strong But then the pumps are like gone but I'm just flat and I've done this so many times I know bad sleep the next day forget it this workout is not gonna feel nearly as fun I'm not gonna get great pumps. Yeah, so it's cool to see both of these as metrics is something that you can if you're doing things Correctly if like everything is lined up for you You'll have strength and you'll have you know good pumps and everything in the gym if that doesn't happen You got to really go back and assess like if you're not getting sleep or if you're not recovering properly You know it's gonna affect everything else you're doing performance wise So I always knew this I just didn't quite understand what the mechanism was that was causing it to be that way I mean it was just I just attributed to oh shitty sleeping. So it's a terrible workout But I always felt that way I never felt like I could get a really good pump if I had a really terrible night of sleep Yeah, and some keys to this are to try the way sleep is extremely important I mean with poor sleep you can forget about your healthy diet and workout like poor sleep is gonna just mess you up But the best way to to get insure good sleep is to prepare for your sleep and be serious about it So what I mean by that is if you are a fitness fanatic, you probably treat your workouts Like they're sacred in other words an hour before my workout I'm mentally thinking about it 40 minutes before I have my caffeine or my coffee or my pre-workout. I do my warm-up I know what my routine is. I know what exercises I'm gonna do. So you're like you're ready You're prepared your workout starts at this time and then you do it But we expect us ourselves to just go to sleep and don't treat it that way If you if you prepare for sleep an hour or two before Dimming the lights wearing blue light blocking glasses not eating foods that tend to cause issues for you before you go to bed Maybe having not having stressful conversations right before bed Like if you treat it as sacred then your sleep is you're far more guaranteed to have good sleep now let's Let's say that I didn't get good sleep and I'm gonna go work out Is there something that you would recommend either like? supplement-wise like maybe like a either a mushroom or ashwagandha or maybe the infrared sauna Is there something that I could do if I know I got shitty sleep? But I also want to get a good workout and get a good pump here and and nor is things like a pre-workout gonna be kind Of counterproductive because I'm already like yeah, not Short-term, it's probably not So if it's like one night of bad sleep, you know your then a stimulant is got lots of value Okay, it does improve wakefulness and response time and performance if it's chronic poor sleep like you could band-aid it all you want Yeah, no, that's not I'm I'm saying let's like the one off Yeah, it's one off and I don't want to miss my workout and take the day off So I'm gonna do it anyways stimulants so a stimulant to do that what I mean. I remember Ben Greenfield talking about the infrared sauna to reset your circadian rhythm. Yeah, I didn't try that I know you did I have and I've you know and like again I can't explain the mechanism that very well But I understood I did apply it and I noticed it and I still do this now Like if I would we fly somewhere or whether there's a time time change or we've been grinding work-wise and just not getting Good sleep one of the things I'll do is I'll go sit in that sauna for 20 20 30 minutes and do it It does I feel complete. I feel it almost feels like my body got some sleep, and I did I'm obviously not sleeping I'm sitting on a sauna and I remember him explaining that to me That's like one of his like every time he travels especially when the time zone change, right? He will find a infrared sauna in the town somewhere and he'll go do it right away And I after he gave that advice. I started to try it myself and I noticed a big difference from it Yet to try it, but it sounds very interesting Yeah, you need to especially since you've had some messed up sleep lately I'd be I'd be curious to hear what you think after having it one of those nights where you don't sleep all night And you're about to work out try hitting the sauna first Which is something you probably wouldn't normally do and see if you notice a difference going into the workout interesting I think I will all right. Here's the next one and this one's more common knowledge I think than the other ones which is higher reps higher reps do Have a tendency to give you a better pump lower reps especially really low reps One of the downfalls of low reps not that they don't build muscle, but rather People really enjoy the pumps and when they're doing sets of three and four They tend not to get them like you get the reps up to 15 and with good form You're you're gonna get more of a pump doing that than than the lower reps And that's I mean this is because pretty obvious, right? I mean More blood more oxygen moving for it over there more fluid is being pumped into there Therefore you're gonna have a greater pump like you guys have a rep range. That's like the best for the pump for you I mean if I mean anything 15 or above do you I mean you start it's once I started yeah anything over 12 Definitely, but even 15 20 supersets. I mean you start super pushing that or blood occlusion where you're doing the 20s like Yeah, those I mean I get a massive pump Yeah, for me. It's like 12 to 15 20 sometimes, but if I go too high sometimes I don't get that effect I need to have at least some resistance But yeah that 12 to 15 for me is great The other thing and then this isn't on our list, but in relation to that the other option is Slowing it way down. So so it's the same time under that's right So I could actually do five reps and get a massive pump if the five reps take the same amount of time as the 15 So if let's say like I'm doing bicep curls and 15 reps Takes a total of let's say 30 seconds to complete the set if I did five Five reps and I made it take 30 seconds to get those five rows. I'll have just as much as a pump Yeah, six seconds each rep right. Yeah makes a lot of sense. So that's also I think Valuable to use that as a tool so if not only just including high rep ranges, but also slowing down the tempo when you're doing lower Yeah, and then right along with that is the shorter rest periods now There's a there's a bit of a diminishing return if there's no rest periods If you're doing like circuit style training forget the pump You're not gonna get it now you're training more for endurance But shorter rest periods probably around the 30 45 second range where you're still doing you're still resting in between sets But it's short Boy does that produce crazy pumps and I remember really putting this together for myself When I would have a time crunch for workouts, so you know, especially back in the day when I would manage gyms I used to always like to work out during the slowest time of the day, which was in the middle of the day, right? So when you know big box gyms, you know morning you have your your rush and then you definitely have your rush In the evening. So I used to like to work out right around noon was the time I'd like to work out the problem was sometimes I'd get a call my district managers on the phone or there's a meeting or On the way to my workout an employee asked me a question. So now I take 20 minutes helping them out Oh now my hour workout. I need to complete in 30 minutes so what I would do is I was short in the rest period and Oftentimes those became my best workouts because I did such short rest periods that I'd get this crazy massive pump This is what you notice in like phase three of our of a lot of our maps programs like maps anabolic You know supersets and short rest periods the goal of that phase is to maximize the pump And a lot of it has to do with the short rest periods Yeah, the other thing is the the full range of motion, right the full range of motion the squeeze at the top the pause at the bottom I I remember you we talk about like mostly higher reps. It takes right to get that good pump, but shoot Full range of motion squats for five or six reps will even pump me up because there it's such a lot of time Under tension because of how how long the movement is And if you do it with a slow controlled tempo, I'll get a massive pump even from that Yeah, you're expressing like each like each component of the muscle too and it's stretched positions So now you have more opportunity to pump blood, you know throughout the muscle like pre effectively Yeah, if I if I do like let's say I pick two or three exercises for a body part and the goal is to get a really good pump I'll pick one where the squeeze is really important and I'll pick one where the stretch is really important For example a fly with dumbbells You don't get much of a squeeze at the top right because you're not directly opposing gravity But the stretch can be real intense. I'll focus really heavily on the stretch Yeah, and then maybe I'll do an exercise where it's a squeeze like a cable crossover for example or for biceps Spider curls and then preacher curls. Yeah, right? And I if I when I focus on the stretch and the squeeze and really get that range of motion Oh my god, and if you really want to pair those super so yeah, that's the best I like to go from the stretch to the squeeze Yes, if you do if you pair those together you want a massive pump Yeah, in fact, I didn't want for triceps today I did behind the neck overhead extensions, which is a tricep stretch and then I went to a tricep press down Which is a squeeze. Yeah, and it's like that combination just gives just fills the the muscles and what it is right? It's just that we're taking it through four We're emphasizing the both in ranges of motion of that of that muscle and both those exercises So you're just maximizing the amount of fluid being sent there now last and this is last for a reason is Supplements now the reason why it's last for a reason is all this other stuff that we said leading it up to this Way more important will make way bigger of difference in terms of whether or not you get a pump that being said Supplements can make a little bit of a difference and mostly the way that they make the difference is by Increasing vasodilation so by improving your your capillaries ability to relax and open and by improving blood flow Okay, so when you improve blood flow and blood vessels are nice and relaxed and open the ability to fill up with more blood and get a better pump Is improved very few supplements actually deliver on this. I remember back in the day the first Pump because you know you got to understand like obviously I've been doing this for so long. I remember when When there were no supplements that supposedly improved the pump There was no category of supplements that did this and then I remember when they first hit the market Which and it was by the way was brilliant because and I'm surprised nobody hit on this before Obviously one of the things that people enjoy the most about workouts is a pump if you could sell a supplement That promise to give people a better pump You're gonna sell a lot of your product and to take it a step further if as part of your marketing You show a before-and-after picture not of a 30-day transformation But a before and after the workout pump which let me tell you something right now If you do all the steps that I said that we said in this episode with the water the carbs the sodium And you're lean of a crazy difference and you're not like overweight You're a lean person so you can see the muscle the before and after dramatic I mean I post pictures on Instagram sometimes of me after my workout. I'm gonna tell you right now I don't look like that when I'm not pumped. I looked like I gained 30 pounds muscle because of the pump So it's really brilliant marketing I remember when it first came out and what they promoted was one of the main things that they promoted was the amino acid Arganine arganine is utilized by the body to turn into nitric oxide Nitric oxide is this this compound in the body that causes blood vessels to relax By the way the the your you know erectile dysfunction drugs like Viagra Cialis the way that they work is they inhibit an enzyme that breaks down nitric oxide so what they do essentially is they increase nitric oxide and Boom you get you know more erections or better quality erections or whatever. Well, anyway arganine is in the use in the process of making Nitric oxide. Here's the problem. Arganine is destroyed in the gut when you consume it So very little has gone has gone to the into the blood to contribute to nitric oxide The studies that were done on arganine were done through intravenous, you know injection Nonetheless, that's how they sold the products. Well later on they figured out if you use citrulline That gets converted to arganine You actually get more arganine in the blood through consuming citrulline than you do through arganine and studies confirm this if you use Search citrulline, which now is what you're gonna see in all your pro pump supplements You're gonna get a higher boost of nitric oxide. So that's the first Supplement that'll mean that Viagra and Cialis don't do anything because I remember when I was a kid that you would see Viagra pills on the floor Oh, no, they do okay. Oh, yeah, because they they inhibit. It's called a PDE 5 inhibitor So it's it inhibits the enzyme that breaks them not trick oxide their result being way more nitric oxide Okay, in your blood. So yeah, so they could affect you getting a pump You just might have a boner too when you're doing it Your arms will be pumped with soil your dick See and you're talking about like supplements that hit the market like a dress in this I just remember all the ones like just emphasizing the nitrous oxide. Yeah. Yeah, and no explode all this kind of stuff But it wasn't like talking about now like citrulline all these it like then contribute towards yes elevated nitrous Now even though we didn't order this we left supplements last Which I'm glad we did because if you're on a budget I highly recommend you go through all the things that are free that we said like you could literally Make a bigger impact get that exactly so go do all that because I know that the the quick thing Everybody wants to do is go spend the 30 to 50 bucks on the supplement If your sodium is off your water intake is low You're not eating carbs getting bad sleep, you know any of those things and then you take a bunch of citrulline You ain't gonna get a pump. Yeah, and you'll get a much better pump If you do all those other things and not take that correct go do all that stuff first So let's now let's say you did all those things and now I'm also in addition interested in all the supplements that we've mentioned in Talk about how would you order them including the sodium element TK? So we've talked about element T. I mentioned ashwagandha stuff. We talked about pre-workout. We've talked about creatine We've talked about beetroot citrulline if you were to order in Order these in priority of what would be the best important. Yeah, most important. How would you order those? You know, I think I think it's pretty much what we did except maybe put sleep at the top because I think if you have bad sleep Be everything screwed. Well, you know, we're pretending that's all and that's an order Oh, I see everything's in order now. I'm also wanting to put supplements. Oh, I'm doing good sleep I'm doing the carbide are listed for yes, okay, and we've mentioned all these supplements right now So so so citrulline is the most popular about three to six grams pre-workout But that's not better in creatine though. No creatine is gonna give you I mean if you if you've never taken creatine, you're gonna get way better pumps from creating Yeah, I would put that at the top. I creatine was so I did a video along This is a long time way before mine pump and I first started my YouTube channel I gave it as a hack for ectomorph guys that are leaning out, right? So one of the things that I would always be discouraged about when I was cutting was I'm already kind of an ectomorph body type So I have a small bone structure and when I go to lean out I just my clothes hang on me I look like and even underneath if I'm all shredded and diced up I just don't look that way because of my bone structure if I look lean I look skinny and then and it would of course fuck with my head because I was my insecurity as a kid So one of the hacks was I actually wouldn't take creatine for most of my training cycle until the cut Oh, so you can feel the off that's right And so then on the cut I would bump Carb the carbohydrate up before the workout I would increase the water intake and then I would take creatine that was kind of like my triple threat to kind of fill me out a little more while I was training to kind of Psychologically trick myself into thinking that I'm not shrinking even though I'm not taking creatine you take creatine. You'll get better pumps Okay, so creatine is number one number one according to the studies to boost nitric oxide It's still not citrulline the next one would be like beetroot powder or another often Lots of people aren't familiar with the supplement pycnoginal. I think this is pine like French maritime pine bark extractor something like that Maybe Doug could look it up, but it it it will boost nitric oxide pretty significantly Oh, interesting. You don't see it very often in supplements probably because it's expensive And or it tastes like crap I think if you put pycnoginal on powder form and mix up your drink probably wouldn't taste very good Oh, really, but it does work pretty well beetroot powder works very well studies show it So you would even put beetroot above sit. I would wow which actually that makes sense Why I like the organ if I read you so much because I got it in there Yeah, I actually get a good little pump from that taking that before yeah, so beetroot above that Okay, so creatine beetroot. What about elementy sodium? Where would you put sodium? Oh, well sodium is above all of that I mean sodium is up there with the creatine if your sodium is low for it about okay So then you would actually put arguably sodium up there higher than creatine essential creatine's not I mean creatine is not essential so long as you're eating enough protein That doesn't mean you don't benefit from supplementing it, but it's not essential sodium is essential And if your sodium isn't isn't optimal, you're gonna feel like okay, so sodium creatine Be root nodgin all And then I'd go then then you know, then you're looking at Citrulline something like that. Absolutely. You can buy all these individually or you could take a pre-workout That might have a lot of these pre-workouts also include things like beta alanine That doesn't really improve the pump, but it does improve performance or at least stamina and endurance Yeah, it also gives you the it's tingly. Yeah tingly feeling that I think that's the main thing Yeah, I hate that feeling. Yeah, some people love it because they can feel it. You know, it must be working. I enjoy it Yeah, it's like the shampoo that tingles your scalp. Yeah, totally. Yeah, so there's so there you have it I mean if you want to hack the pump and I know those people watching right now that are super into their workouts Try to schedule all this stuff together plan it all out work it all out start with the free stuff And then if you want to pile on and then let us know what happens And I'm pretty sure the vast majority of you are going to be tripped out over how good your pump is look pump's crazy pump If you like our information head over to mind pump free calm and check out all of our free guides They can help you with all of your fitness goals. You can also find all of us on Instagram So Justin can be found at mine pump Justin. I am at mine pump Sal and Adam is at mine pump Adam Hey, look if you liked that whole episode click right here for shorter clips where we talk about specific topics You'll love it and don't forget to subscribe if you enjoyed our content and you want more