Blood Flow Restriction Training! (occlusion training)

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Blood Flow restriction Training! (occlusion training)

Today was Chest and Biceps day! The Ultimate ‘Bro’ workout split! Every once in a while you have to work the SHOW muscles!

Being 13 days out from this years first bodybuilding contest, I am doing my fist Blood Flow restriction Training (occlusion training) session today!Blood Flow Restriction training is the act of causing a blockage of blood to the muscle groups being exercised with the use of cuffs, bands, or wraps.

The main benefit of occlusion training is that it actually allows the body to respond to low level intensity exercise – best used for fat loss – in the same way it does to moderate intensity exercise best used for muscle gain. This means you are able to get the same muscle building benefits while lifting lighter weight as you would by lifting heavier weight.

Another benefit I’ve found in using blood flow restriction Training is it creates more vascularity as long as you are lean enough to see veigns in the first place. My theory behind this is that Blood flow restriction training actually trains your veins and arteries to grow. Through periodically restricting blood flow they adapt to the stimulus and grow. This results and a harder more vascular appearance on stage.

Without Further ado, here is today’s Chest and Biceps routine with Blood Flow Restriction outlined towards the end:

Chest and Biceps Workout

A. – Flat Hammer Strength Machine Press
3 warm-up sets X 12 reps X 31X0 Tempo
4 working sets X 8 reps X 31X0 Tempo
note: Pause for 1 second at the bottom, explode up and Stop just short of fully locking out the arms to keep tension on the chest through the entire range of motion

B. – Incline Barbell Press
2 warm-up sets X 8 reps X 21X0 tempo
5 sets X 8 reps X 21X0 tempo
note: Pause for 1 second at the bottom, explode up and Stop just short of fully locking out the arms to keep tension on the chest through the entire range of motion

C. – Flat Barbell Press(using Fat Gripz)
3 sets X 8 reps X 21X0 tempo’
note: Pause for 1 second at the bottom, explode up and Stop just short of fully locking out the arms to keep tension on the chest through the entire range of motion

D. – Pec Dec Flyes
3 sets X 10 reps + 5 HEAVY Negative Only Reps!
Note: do 10 reps , then increase the weight on the stack to 120% of your max and have your partner assist you in lift the weight on the concentric(raising) phase of the lift. Lower the weigh Slowly on a 3 count and repeat 5 times.

E1. – EZ Bar Reverse Grip Preacher Curls
4 sets X 10-12 reps X 4111 Tempo
E2. – Standing DB Curls(grab inside egdge of Dumbell where you can see a little bit of the handle hanging off the end of hands)4 sets X 12 reps X 3010 Tempo

Blood Flow Restriction Finisher:

Take your knee Wraps and wrap them tightly(about a 6 out of 10 of perceived tightness) around your left and right arms. The wraps should be placed just under the delt at the very top of your upper arm.

D. – Occluded Preacher Curl Machine
5 sets X 50 reps(20-25% of max weight) , 30 seconds rest between each set!
note: this is going to make your biceps scream with searing pain, but push through it and don’t remove the wraps until you have completed all 5 sets!

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