01/18/2023
Back day was 🔥!
Finished off biceps with some BFR training 💪💯
Without going to deep into mTORC1, myokine production, cell swelling,MPS, etc. The prevailing literature on BFR (Blood flow Restriction) shows that it can stimulate hypertrophy by increasing anabolic signaling and MPS while using light loads (as low as 20% of 1RM)
🔹Repetition Scheme:
Three or Four sets: 30-15-15-15 repetitions OR Failure training (multiple sets); Both routines show efficacy, but failure training should only be performed periodically and requires increased recovery time.
🔹Maximum Wear Time:
Should be on for NO more than 10-20 min; Deflate only after Completing all 4 sets and after every 1-2 exercises. Before starting another exercise wait >1 min to re-inflate.
🔹ldeal Loads:
20-50% 1RM;
Loads < 20% result in suboptimal outcomes;
Loads >50% don’t seem to augment benefits of BFR exercise.
🔹Tempo:
1-2 seconds concentric/eccentric;
Much is unknown, but research demonstrating efficacy has used these numbers.
🔹Interset Rest:
30-60 seconds in between sets;
Shorter rest periods augment metabolic stress to a greater degree than rest periods >150 seconds
