The Muscle Pump Misconception
If you don't know what I'm talking about when I say "muscle pump", I'm referring to the feeling you experience during a weight lifting workout when your muscles burn and feel tighter, and they appear larger and more "ripped" than usual.
This pump is normal and occurs simply because of more blood in the muscle tissue. Let's not deny it, these pumps feel great! You feel and look ripped. But a lot of lifters in the gym are lying to themselves by thinking that their muscle pumps have something to do with their muscle gains.
This couldn't be further from the truth. A muscle pump is just that, a pump. Nothing more. Whether you get a pump or not during a workout, and whether it's a large pump or a small one, it has no effect on the muscle building process.
You'd be surprised as to how many people actually rate their workouts on how much of a pump they get. Some even try to get the best pump by using lighter weights and more repetitions, and sure, it does give them an awesome pump. But will it help you build muscle? Nope. Think about it this way, does training with light weights and high reps increase muscle mass effectively? No, definitely not.
Your muscles actually grow if you use heavy weights and lower repetitions, and you steadily increase the weight or the amount of reps each week. It doesn't matter if you get a pump or not, as long as you train to muscular failure on all sets.