Here is a simple and effective tip to help your training and results.
After your heavy training do 1-2 “pump sets” at the end of your workouts.
Once you finish your primary strength training pick 1-2 exercises and finish with high rep pump sets of anywhere from 20-50 reps.
For example lets look at bench day.
You just had a hard and heavy bench press workout. Finish your training with one set of push ups where you do as many reps as possible.
The next time you bench press finish your workout with a high rep set of band push downs doing 20-50 reps.
By finishing with “pump sets” you will flush blood into the muscle. This will help with recovery and also improve “the pump”. When you train with reps of 1-8 for strength & muscle you rarely achieve the pump.
Finish your workout with 1-2 exercises of pump reps has many benefits for recovery and hypertrophy. to improve recovery, build muscle, and keep your joints healthy.