Talk to a rock climber. There are tons of things to help with arm pump and all revolve around fitness. It shocks me that so many moto guys go straight to surgery instead of fixing the root. Stress is a huge part of it and you started to go there. It's all about learning to chill and not over grip and how to control breathing. Proper warm up is critical too. Climbers intentionally get a little pump and then recover before going full send. I've never heard of a climber getting surgery but I've been out of it a while now.

I’m a Jiu-Jitsu coach and own an academy but I’ve also raced MX/BMX/MTB for even longer. The most common thing I see with arm pump in any sport is overuse. Too much gripping with your hands and not using your legs (Jiu-Jitsu hooks, frames and shields - moto not squeezing the bike). Also with striking, the guys that white knuckle their fists instead of snapping their punches.

What about alcohol intake? Alot of weekends warriors who are riding on beer and pizza the night before and maccas/ servo breakfast that's Probably playing a big part. My arm pump stopped when I started thinking about diet and drinking more water on Thursdays to ride Saturday. I'm not a breakfast person but if I have something light on Saturday morning my morning session got way better.

The issue I have with creatine is when I take it, it allows me put myself so far into the pain cave that I can’t get out. It seems to allow me to drive myself into a bonk easier. When I don’t take it, my body isn’t able put out the same peak output but I am able to ride and maintain a safer pace that I can maintain for the entire race. Purely my own experience, no science to it.

The anatomy of the forearm: top of your arm is extensor. Bottom of the forearm (palms side) is the flexor. Everything we do exercises the flexor. Riding is no different. Nothing exercises the extensor . So the flexors over power the extensors and it causes the flexors to shorten. Short muscles in turn fatigue and cramo fast as shit when you stretch them back out. When it comes to muscles, length + strength = performance. The trick is to constantly stretch your flexors, and constantly train your extensors. The concept of exercising your extensor would be as if you were holding a fist, and you were trying to OPEN your hand, and someone with a bigger hand is holding your hand shut..and you have to push against that to OPEN your hand . Like reverse grip strength. That's the voodoo of the forearm. Runner getting shin splints is the same thing, different limb. A huge factor is wrist angle. Guys who ride with a bent wrist and don't re-grip/over-grio the bars efficiently during accel and braking cramp up quick because the bent wrist angle engages the flexor with a constant tension that will pump you up even faster than gripping too tight. Watch wrist angle.

95% is technique, 5% is fitness when it comes to arm pump. You can be the fittest dude on the planet but if you’re gripping the bars too hard, using the upper body too much and not using your lower body to control your bike you’re going to suffer. The problem can even come down to something as simple as hand position

If you haven't used the 4arm strong device you don't know what your missing out on. I didnt suffer full pump before using the 4arm strong, but it helps me not get to that tight or worn out tired feeling anywhere near as fast. I gotta do heaps of laps and they gotta be heaters (heaters to my caliber anyways haha) to get tight or tired after stretching with the 4arm strong. It also helped me when I had tennis elbow baaad. I haven't suffered proper arm pump lock since I first started riding lucky enough. I remember getting full locked and trying to ride back to the ute with my hand on the throttle with my palm gripped facing up instead of the traditional palm facing down...they were great times 😂

Dont know if it's been said but the angle of the brake and clutch levers makes a difference, by adjusting them you take weight off your wrists and allow your arm to be straighter with your wrist so it doesn't restrict your grip or blood flow in your arms as much

You get arm pump from using a hammer and using other vibrating tools so i usually say the arm pump is from the bikes engine vibrating and the bumps. I never usually get arm pump from dh mtb unless my suspension is set wrong in which case i get it really bad. Otherwise i dont get arm pump but eventually suffer mental fatigue.

100% I get arm pump when I haven’t been riding much, I’m feeling a little uncomfortable on the bike, and because of that I’m holding on too tight

I have a question for anyone who may know. Does holding onto a pull up bar help with grip strength/endurance? (Reduce arm pump)

I’m a new rider of a motorcycle and I noticed my forearms hurting while riding to and from work from gripping to hard

This dude needs to go to some Pro Motocross races, and do some studies.

make this guy a regular

Low brake levers cause arm pump... remember back in the day riders using 'radian B' cream...seemed to work for them. I swear by creatine, super excellent water retention for fatigue management...

from what I have personally experienced it doesn't have as much to do with conditioning as it does whether or not you have fast twitch muscle structure or slow twitch fast twitch is stronger slow twitch more endurance I am in good shape and have rode my whole life and have always got arm pump cutting out caffeine helps and 2 tablespoons of baking soda mixed in water 1-2 hours before riding helps neutralize lactic acid build up pre ride work out and being mentally relaxed as possible also helps I am 50 years old and have tried a lot of the wives tail cures most don't work but either way what are we complaining about if we get to go rip on our dirt bikes haha

what are the drink for hypertonic ???/???

Where can you get access to the pure electrolytes and beta alanine that he talks about throughout the podcast?

ive gotta believe for conditioned people like pros it could be as simple as how tight you grib the throttle and the position you have your hands and fingers on the throttle

I thought armpump was caused by more blood flowing into ur forearm than what can get out, not anything related to dehydration and electrolytes, when i get armpump my forearm will be over double the size and rock hard from all the blood, is this totally not the case and its dehydration and exhaustion??

Is it possible to have too much creatine?

Arm pump mostly comes from holding on too tight. You have to Flo with the bike. Don't train too much or too little. Its a balance all the top racers have elevated their riding STYLE to. You have to develop the PRO style! Diet is absolutely HUGE! Most PROs eat like shit! Study warrior diets! Way more important than who wins a Dirt bike race or a fight. Its life or death.

Arm pump will get worse with larger/hypertrophic flexors which increase the flexor compartment pressure. Also good proper warmup to where you get mild arm pump and then back down with good hydration w/ electrolytes low carb will help it go away before comp/race time. It’s low grade compartment syndrome, akin to intermittent claudication, driven by supply and demand of O2 via blood. Grip with your knees and ease your grip. Don’t perform repetitive squeezing exercises to try to strengthen your grip, so eccentric phase only wrist and digit flexion curls with 3-5 dumbbell sets of 20 reps 3-5 sets, the eccentric phase improves the viscoeleastoc property of the muscle, improves active lengthenkng

What about the ket? That helps me

Most people (weekend warriors) need to put down the sandwich, pick up the water and go for a walk. Then we can start talking all this crazy stuff. That was my plan lol.

Creatine is the best supplement and I love it. I do gym work, running ,cycling and I ride mx. Creatine helps me with all my activities but for some reason I do get arm pump while riding mx. It usually hits me after about 15 minutes into the ride. I have done 40 min motos easily without creatine, then I load up and boom, get arm pump week after. I have done this so many times and get the same results. But I love the stuff so much. It helps me mentally and physically but not for mx. So what I do now is I load with 20 g creatine Sun, Mon and Tuesday only if I want to ride on Sat, it helps me with my other workouts and for recovery and my arms do not pump up so much on Sat. I can do a 20 min moto no probs.

ferrandis is plant based while racing. aldon baker encourages this also to his riders and he knows his shit. this is why I went plant based and am benefiting. most blokes are too macho to try it.

Nope. At least not for me. Arm pump is no different than say a calf pump or any other muscle. IMO you are out of shape and your muscle is tired. Do 100 calf raises and see if you can walk.

I suffer from arm pump so bad

Creatine pretty much being a water retentioner depending on how much you use per serving . If your 5gs daily I promise you’ll get arm pump outta this world and that’s coming from a bodybuilder type guy (myself) who rips a 2000 rm250 no a or b class racer by any means but definitely top of c almost b I’d say. Supplements depending on which ones can either help or fuck ya lol . If we are taking pre workout with a mixture of different mgs of stuff you’ll get arm pump for the first few weeks. This all of course if your in shape and train actively . Personally being hella vascular I skip all of my supplements the day before riding just because what they do to me personally . For the average joe who doesn’t train and just hops on a bike and expects not to pump up and or ride fine and smooth lol think again. Your muscles aren’t conditioned nor use to the load of riding a actual track let alone trails . One supplement I will stand by and vouch for is pure beets powder. No special brand or company you see ads for try to vegan it up when choosing💪🏽🙏🏽🤝

I always got told vitamin B6 and b12

over exercising your forearms...leads to arm pump. the more forearm muscle you have the worse you arm pump will be.

Its not a easyman sport thats forsure

Yes creatine will definitely give you arm pump, I have tested this and can turn it on and off like a light switch.

I can help you with arm pump. And I don't take creatine.

Arm pump has been happening way before creatine as sup was available !~~~~~~

Ok I’m baffled this phd says he doesn’t know why they would have the sensation of arm pump while on creatine. I’m a BS kinesiology and have been using and studying creatine for over 30 years. First creatine absolutely draws water into the muscle cells. It is a fact that creatine increases the cell volume by adding H20 stores in the cell. So from a simple common sense approach the “volume” of the muscle increases. Then what is arm pump? It is the flow of blood “volume” to the muscles to provide more O2 etc to produce ATP. So when the water volume is already causing tension in the muscle which it absolutely does do. As a former bodybuilder the resting muscle while on creatine is full and hard. You have a resting pump so to speak based on the increased volume of muscle cells! Add to that the increase blood volume during exercise and you have a more drastic pump. Now I fully agree fitness allows this to happen or lack of fitness. However that doesn’t change the fact that the arms if they are going to get pumped are going to give more of a sensation of that pump while on creatine just because of the volume increase of water!! Lastly I believe creatine however would increase work load ability even with that pump. In other words while arm pump would usually shut you down sooner the creatine allows for more work to be done before total lactic build up or muscle failure! So with creatine the ability to ride a little more should be in affect even when arm pump sets in! Because phosphocreatine is anaerobic! Fitness level determines how fast we rod lactic acid! So a fit athlete should benefit from creatine in sprint activity.

Boys I hope not I bought some before lockdown

Wow.! This 'expert' had to be told what arm pump is, and what he was told is totally incorrect-the 'host' here told him it's a buildup of lactic acid, when in fact it's the the restriction of blood flow through the vessels in the arm(s), which effectively causes a blood traffic jam- the 'pump'. So now this 'expert' is gonna try to give a remedy to decrease lactic acid buildup in your arms, which(for the sake of lessening arm pump at least) will be totally ineffective. Good job there Mr. Host

FULL VIDEO ON SECOND CHANNEL: kzfaq.info/get/bejne/ndyGgdmcm7_Ne4E.html

155lb heavy equipment mechanic. No arm pump. No time for that!

Then how do top level Moto GP riders need arm pump surgery surely they are as conditioned as you can be