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There’s no shortage of incredible and life-changing reasons to strength train. Studies suggest muscular strength provides measurable protection against heart disease, cancer, hypertension, type 2 diabetes, and metabolic syndrome. Resistance training can stave off age-related muscle loss, balance hormones, enhance mobility, and boost cognitive function. The process of building strength can transform us physically, mentally, and emotionally.
But sometimes a person just wants a good booty pump. That is to say, there are days when I simply crave that temporary increase in muscle size — caused by increased blood flow and swelling — brought on by an intense workout.
What’s so great about a muscle pump? Purely from an aesthetic point of view, I like the look of having muscles that “pop.” And whether it’s my biceps or my delts, my quads or my glutes, the feeling of having slightly bigger muscles — even just for a couple of hours — is a confidence boost. I find that I walk a little taller and with more pep in my step.
Beyond this immediate gratification, the pump can also be a sign that I’ve worked out with enough volume and intensity to stimulate muscle growth.
You don’t have to chase a pump to get stronger, though. The pump can be an incidental aspect of your lifting life, a bonus benefit that arises from time to time.
But if you like the look and feel of a pump, don’t be afraid to get after it as part of a progressive, full-body lifting program. In the long run, these muscular adaptations can pay dividends in your health and quality of life.
Workout Overview
A 10-Minute EMOM: Glute Focus
After a dynamic warm-up, grab a set of heavy dumbbells and set a timer for 10 minutes. Every minute on the minute (EMOM), complete seven reps of either deadlifts or sumo squats.
- Perform the dumbbell deadlift reps at the start of every even minute (0:00, 2:00, 4:00, 6:00, 8:00).
- And do the dumbbell sumo squat reps at the start of each odd minute (1:00, 3:00, 5:00, 7:00, 9:00).
- Rest for the remainder of each minute.
A note on weight selection: Choose weights that are heavy. The exact poundage will vary from person to person; select dumbbells that are heavy enough to make each set of seven reps challenging, without compromising your form. Whether you choose 20s or 50s, aim to maintain an intensity that safely approaches your capacity. This helps achieve a muscle pump while offering an appropriate stimulus to strengthen your muscles.
Dumbbell Deadlifts
Perform 7 reps at the start of every even minute (0:00, 2:00, 4:00, 6:00, 8:00).
Rest for the remainder of each minute.
- Stand tall with feet about hip to shoulder width apart and toes facing forward. Grasp two dumbbells so they hang straight down in front of you.
- Keeping your chest up, hinge at the hips and push your butt back as far as you can, lowering the dumbbells in front of you. Keep the weights close to your body.
- Lower the dumbbells to about mid-shin — you’ll likely feel a stretch in your hamstrings.
- Reverse the movement and stand up.
- Repeat for seven reps.
Dumbbell Sumo Squats
Perform 7 reps at the start of each odd minute (1:00, 3:00, 5:00, 7:00, 9:00.
Rest for the remainder of each minute.
- Stand tall with your feet wider than shoulder width and toes turned out about 45 degrees. Grasp two dumbbells so they hang straight down in front of you.
- Brace your core and, with control, bend your knees and hips to squat down until your thighs are about parallel to the floor.
- Press through your feet to stand up. Think about spreading the floor with your feet and externally rotating at the hips as you rise.
- Repeat for seven reps.
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