![]() JJFit in the News: Essential Workouts for Men Tight Neck and Shoulders? Try These Wall Angels! Three Stretches for Better Wrist Mobility Why and How to Consider a Turmeric Supplement Get More Mobile Ankles and Stronger Feet in 3 Minutes ![]() In the News: How to Repair Muscles After ExerciseĬlient Spotlight: Katherine Takes on the 292 Mile Lebanon Mountain Trail!Ĭrab Your Way to Better Mobility and Core Strength Why "Natural Sounds" Like Birds and Rain Calm Us DownĮxactly How to Do a Correct Sit-Up for Stronger Abs Tips and Tricks for a Comfortable Crow Pose Supplement Spotlight: Creatine for Muscle Growth, Athletic Performance and Brain FunctionĨ Practices For Healthy Social Media Habits JJFit Reading Club - Outlive: The Science and Art of Longevity Looking to Outsource Meal Prep? Here's My Go To Delivery Service: Factor Strategies to Overcome Burnout and Fatigue Marina Run Club on Tuesdays, Thursdays and Saturdays JJFit Reading Club - Food for Life: The New Science of Eating Well To make it harder, increase the occlusion pressure (recommended max is 80%) or increase the weight. If you’re unable to complete >50 reps, reduce the weight until you’re able to complete the full 75 reps. The 30-15-15-15 protocol is often used with BFR:ģ0 reps with a 2-second concentric and 2-second eccentric contractionġ5 reps (2-second concentric and 2-second eccentric) At $259 they are not cheap, but they are high quality and easy to use. So I am not lifting heavy during my leg workouts but still want to grow muscle. They came at the perfect time as I’m recovering from a hip injury while also training for two half marathons. I can put them on without assistance in 30 seconds unlike the cheaper cuffs I used to use. They are automated and wirelessly linked to an app which calibrates them to my body for the perfect fit every time. Full disclosure, SAGA gave me these to try for free. And then I pulled them out and started using them in my lower body workouts. Again, I was skeptical and they sat on my desk for a few weeks. Recently I received a pair of super fancy cuffs from SAGA Fitness. But I got tired of having to find a friend to help me put on the cuffs and after a few weeks they got stretched out and annoying and I just moved on. I definitely felt the pump and after six weeks and noticed the difference in my biceps. For instance, after I hit my big complex compound chest lifts (bench press, incline dumbbell press) I used them for chest flies on the pec deck and cable bicep isolation work. Originally I picked up these bands on Amazon for $30 and incorporated them at the end of my normal upper body workouts. So if you are unable to lift heavy because you are recovering from an injury, going through a de-load period or are tired/under recovered it might be a helpful avenue to explore. Rather than lifting super heavy weight, with BFR training you lift lighter weight at much higher reps and with less rest than traditional hypertrophy training (more programming points below). ![]() This video is helpful and has some compelling guidance and safety info. This allows a bigger pump of blood into the muscle and the build up of lactic acid which triggers an anabolic response. ![]() With BFR training, bands restrict blow flow to the veins (but not the arteries) much like a blood pressure cuff. In the end I’ve found that with the right cuffs and under the right circumstances it can be a safe and helpful way to build muscle. But, as a trainer, I try to have an open mind and test different lifting styles and products to gain firsthand experience to pass along to my clients. Frankly, I figured it was another unsafe or ineffective scam by the fitness industry trying to sell me something I don’t need. At first I was skeptical of this gimmicky looking technique for “bio hacking” muscles to grow faster with less work. I first started experimenting with Blood Flow Restriction (BFR) or “Occlusion” training back in 2017. ![]()
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