Improving your circulation is vital for optimal muscle growth.
Did you know that blood flow is critical to maximizing muscle growth? Proper blood flow will give your muscles the support they need to crank out more reps or lift heavier weights. Plus, it’s responsible for that sought-out “pump” (when your muscles look bigger due to increased blood flow from lifting weights) everyone is looking for — ask Arnold.
Let’s dive into the importance of blood flow for maximal muscle growth and some strategies you can utilize to ensure your circulation is running smoothly.
Blood Flow and Muscle Growth
Blood flow is critical for good gym workouts. It provides your muscles with the oxygen and nutrients it needs to perform at maximum capacity.
The more blood you get pumping through your veins, the more weight you’ll be able to lift and the more reps you’ll be able to do. If your blood flow isn’t running optimally, you won’t be able to use the heaviest weight possible or do as many reps — meaning your gains will suffer!
And the more weight you can lift and the more reps you can do, the stronger you’ll get and the more muscle mass you’ll build. This is the essence of the progressive overload principle — increasing the load you place upon your muscles as often as possible. Following this principle is imperative to make gains in the gym, and the only way you can practice the progressive overload principle is with proper circulation. You’ll never be able to lift the most weight you’re capable of or reach your physique’s potential if you have poor blood flow.
In addition, the “pump” you experience during your workout is brought about by a rush of blood infiltrating your muscles. So the “pump” is a good sign that you’re getting optimal circulation through your body.
Good blood flow will also improve your heart health and prevent heart disease, digestive issues, high or low blood pressure, and even erectile dysfunction. In addition, getting your blood to flow adequately will provide you with a robust immune system and allow your lungs and organs to function correctly.
How to Improve Your Blood Flow for Muscle Growth
Exercise and nutrition will do wonders to enhance your blood flow. Moving your body will increase your heart rate and pump more blood through your veins — especially higher intensity workouts, such as sprinting, weightlifting, and high-intensity interval training (HIIT). But even something as simple as walking will improve your circulation.
HIIT Workouts
If you’re serious about circulating as much blood as possible, you should include HIIT workouts into your routine several times a week. They don’t need to be long. For example, a 15-30 minute HIIT workout 2-3x a week will vastly improve your circulation. Here’s a total body HIIT workout to try to boost your blood flow:
4 Rounds
- Burpees x 10 reps
- Dumbbell Shoulder Press x 12 reps
- Dumbbell Row x 15 reps
- Sprint 40 yards
- Resistance Band Curl x 15 reps
- Plank x 1 min.
This HIIT workout will play over into your strength training routine and help you build more muscle since your cardiovascular system will function better. Plus, HIIT workouts simultaneously build muscle and improve your endurance.
Nutrition
Your nutrition also plays a vital role in improving your blood flow. Processed foods will clog your arteries and make it difficult for blood to flow correctly. Healthy whole foods containing antioxidants, vitamins, and minerals will help. Especially food that boosts nitric oxide — essential for circulation — such as:
- Pomegranate
- Onions
- Dark chocolate
- Leafy greens
- Citrus fruits
- Nuts and seeds
Ingredients to Supercharge Blood Flow
Besides exercise and eating the proper foods, one of the essential things you can do to supercharge blood flow is to take the proper ingredients. Below are some of the best ingredients for your circulation:
- Vitamin C
- Pine Bark Extract
- Garlic
- S7® (plant-based ingredients)
- Cinnamon
- Cayenne Pepper
These ingredients are scientifically proven to boost blood flow. This study found pine bark extract effective for regulating blood pressure — a good sign your circulation is optimal (1). Moreover, a 2015 study concluded that beetroot helps you produce nitric oxide (2).
Of course, buying all these ingredients separately is expensive — plus, a hassle to find! But there’s a quality supplement on the market with all these ingredients in one product. This powerful enhanced circulation support is Nitro Wood. Nitro Wood will improve blood flow, amplify sexual function (blood flow is imperative), and improve your workout performance for more muscle growth.
The Best Supplement for Blood Flow
We wouldn’t talk about blood flor this much without recommending a solid supplement for it.
Nutricost Nitric Oxide Booster is a quick and efficient way to boost your pumps, energy, and your overall heart health.
Nutricost Nitric Oxide Booster provides 180 capsules, with each serving containing 2250mg, offering a two-month supply with 60 servings per bottle. This supplement is non-GMO, soy-free, and gluten-free, ensuring it meets various dietary preferences and restrictions. Manufactured in a GMP-compliant, FDA-registered facility, and third-party tested, Nutricost Nitric Oxide Booster guarantees high quality and safety. The formula includes L-Arginine, L-Arginine HCl, Arginine AKG 2:1, L-Citrulline, and L-Citrulline Malate 2:1, delivering an extra boost in performance to support your athletic and fitness goals.
Check out the full review here!
Final Word
Boosting blood flow is essential to your overall health. It’ll improve your cardiovascular health and sexual health and help you make more gains in the gym. In addition, exercising, primarily through HIIT workouts and eating the right foods, will do wonders for your circulation. But if you genuinely want to optimize your blood flow to put on muscle mass, we recommend taking the proper ingredients via supplements. For example, combining Nitro Wood with weightlifting will spark the muscle growth you’re looking for.
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References
- Zhang, Z., Tong, X., Wei, Y. L., Zhao, L., Xu, J. Y., & Qin, L. Q. (2018). Effect of Pycnogenol Supplementation on Blood Pressure: A Systematic Review and Meta-analysis. Iranian journal of public health, 47(6), 779–787.
- Clifford, T., Howatson, G., West, D. J., & Stevenson, E. J. (2015). The potential benefits of red beetroot supplementation in health and disease. Nutrients, 7(4), 2801–2822. https://doi.org/10.3390/nu7042801
