• Join Us!
  • Follow Along G's Run to the NA's
  • Follow Along G's Run to the NA's
  • Follow Along G's Run to the NA's
  • Follow Along G's Run to the NA's
  • Follow Along G's Run to the NA's
  • Follow Along G's Run to the NA's
  • Join Us!

  • Get the Fitness Geared Forum App Now!
  • Follow Along G's Run to the NA's
  • Follow Along G's Run to the NA's

ReconPeptides

  • Join Us!
  • Follow Along G's Run to the NA's
  • Follow Along G's Run to the NA's
  • Follow Along G's Run to the NA's
  • Follow Along G's Run to the NA's
  • Follow Along G's Run to the NA's
  • Follow Along G's Run to the NA's
  • Join Us!
  • You have 1 new Private Message Attention Guest, if you are not a member of Fitness Geared - Body Building & Fitness Community, you have 1 new private message waiting, to view it you must fill out this form.
  • Amused
  • Angry
  • Annoyed
  • Awesome
  • Bemused
  • Cocky
  • Cool
  • Crazy
  • Crying
  • Depressed
  • Down
  • Drunk
  • Embarrased
  • Enraged
  • Friendly
  • Geeky
  • Godly
  • Happy
  • Hateful
  • Hungry
  • Innocent
  • Meh
  • Piratey
  • Poorly
  • Sad
  • Secret
  • Shy
  • Sneaky
  • Tired
  • Wtf
  • Page 101 of 304 FirstFirst ... 5191979899100101102103104105111151201 ... LastLast
    Results 1,501 to 1,515 of 4548

    Thread: Follow Along G's Run to the NA's

    1. #1501
      Trixie's Avatar
      Trixie is offline Platinum Queen
      Points: 23,415, Level: 94
      Level completed: 7%, Points required for next Level: 935
      Overall activity: 14.0%
      Achievements:
      First 1000 Experience PointsGot three Friends
      This user has no status.
       
      I am:
      Awesome
       
      Join Date
      Jan 2014
      Location
      Las Vegas
      Posts
      2,601
      Points
      23,415
      Level
      94
      Rep Power
      141

      Default Re: Follow Along G's Run to the NA's



      • Get the Fitness Geared
        Forum App Now!
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's

      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      Quote Originally Posted by guns01 View Post
      you guys know where we are and we never leave. you are always welcome anytime. as for poor gusto, he is doing a full fledged leg session tomorrow haha
      Wish I was there but since Body Pump kicked my butt today glad I have a reprieve from the torture. Have fun and make sure he can get back home without being crippled.

    2. #1502
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 87,552, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 75.0%
      Achievements:
      First 1000 Experience PointsGot three Friends
      This user has no status.
       
      I am:
      ----
       
      Join Date
      Jul 2012
      Posts
      23,554
      Points
      87,552
      Level
      100
      Rep Power
      465

      Default Re: Follow Along G's Run to the NA's

      today:

      legs
      10 min stepmill warmup
      rumble roller work
      lying leg extensions 60x15/2 70x15 80x15(warmups) 100x15 110x12 120x10 140x8 ds140x8ds 100x8ds 80x8
      leg press 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10 1080x10
      sm lunges 135x10 155x10 175x10/2
      occluded leg extensions 75x15x15x15x15 (30 sec break in between sets)
      sl deads 95x10 145x10 195x10 245x10

      done for the day and freaking absolutely smoked. that was one hell of a brutal workout today. gusto hung in there and hit all the exact same numbers and weights that i did, so that puts him up there in super beast mode status. he actually hung and didnt quit like damn near everyone else does, so my hats off to the man. he actually did it while a tad under the weather so that is even more impressive. he will be tearing the stage up here in the near future for damn sure. only thing i have to note other than my legs are wrecked is i have a jacked up neck that is absolutely killing me. went out to diner and was looking down at a menu and it just locked up and has been killing me ever since. hopefully it relaxes and eases up soon cause this is horrible. i also tried a new sleep product from blackstone labs called Anesthetized. this stuff is no joke and works freaking awesome. i only took one serving and could have prob moved up another half serving but it put me down pretty good with a single.


      meal 1
      protein cakes
      meal 2
      100g whey shake
      intra workout meal
      2 and a half scoops intra md w/ gallon water
      meal 3
      16oz turkey meatloaf
      8oz sweet potato w/ brown sugar and cinnamon (i need it bad haha)
      meal 4
      supposed to be a cheat but i will prob have chicken instead
      meal 5
      16oz ground turkey meatloaf
      2tbl spn coconut oil
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    3. #1503
      gusto77's Avatar
      gusto77 is offline Platinum
      Points: 31,840, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 0%
      Achievements:
      First 1000 Experience PointsGot three Friends
      This user has no status.
       
      I am:
      Awesome
       
      Join Date
      Oct 2003
      Location
      Armpit of America
      Posts
      2,352
      Points
      31,840
      Level
      100
      Rep Power
      164

      Default Re: Follow Along G's Run to the NA's

      Thank again brother for all the schooling. Learned a ton and had a blast!

    4. #1504
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 87,552, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 75.0%
      Achievements:
      First 1000 Experience PointsGot three Friends
      This user has no status.
       
      I am:
      ----
       
      Join Date
      Jul 2012
      Posts
      23,554
      Points
      87,552
      Level
      100
      Rep Power
      465

      Default Re: Follow Along G's Run to the NA's

      today:

      supposed to be a chest/delt day but i am taking it off. my neck is so freaking jacked up i cant pinch my shoulder blades together in order to work chest. so i decided to take today as an off day to try to get it rested up and loosened back up. i am icing and using pain cream to try to get it back in order. this is a shitty neck trap crick or whatever you want to call it but it sucks bad
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    5. #1505
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 87,552, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 75.0%
      Achievements:
      First 1000 Experience PointsGot three Friends
      This user has no status.
       
      I am:
      ----
       
      Join Date
      Jul 2012
      Posts
      23,554
      Points
      87,552
      Level
      100
      Rep Power
      465

      Default Re: Follow Along G's Run to the NA's

      today:

      chest/delts
      10 min treadmill warmup
      machine press 120x8 135x8 150x8 165x8 180x8 195x8 210x8 225x8
      incline press 135x6 155x6 185x6 205x6 225x6 245x6
      bench press 135x5 185x5 205x5 225x5 255x5
      incline fly w/manual resistance 50x10(35x6)/2
      bent over db lats w/swings 15x15(10) 20x15(10) 30x12(10)
      lat db swings 50x20/3
      seated db press 40x8 50x8 60x8

      done for the day. neck is quite a bit better but still not 100% back to normal. i am hoping to wake up to it being good because tomorrow is supposed to be heavy back day. fingers crossed and ice packing the hell out of it today. chest and back was a good session and moved some good weight without losing speed till the end.


      meal 1
      16oz top round steak
      2tblspn coconut oil
      meal 2
      protein cakes
      intra workout meal
      2 scoops intra md w/ gallon water
      meal 3
      16oz turkey meatloaf
      8oz sweet potato
      meal 4
      16oz salsberry steaks
      8oz mashed potatoes
      meal 5
      16oz ground turkey meatloaf
      2tbl spn coconut oil
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    6. #1506
      stevekern's Avatar
      stevekern is offline Platinum
      Points: 5,723, Level: 48
      Level completed: 87%, Points required for next Level: 27
      Overall activity: 0%
      Achievements:
      First 1000 Experience Points
      This user has no status.
       
      I am:
      ----
       
      Join Date
      Jan 2011
      Posts
      98
      Points
      5,723
      Level
      48
      Rep Power
      38

      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by guns01 View Post
      today:

      arms/calves
      10 min treadmill warmup
      sb pressdowns 80x25 90x25 100x25/2 (warmup)
      incline db curls 15x15/2(warmup) 25x15 30x15 35x12(15) 40x10(1)
      ez bar preachers 65x15/3 55x15/2
      sb pressdowns 120x30 150x30 170x30(5)(1) 190x30(10)(1)
      lying db extensions 35x8 40x8 50x8 60x8
      occluded vbar pressdowns 80x30 80x30 120x27 120x19
      occluded toe press 210x20 210x18 210x15 210x12

      done for the day. great session today with a super silly nasty pump with the occluded stuff. we got gusto down here training with us for the next few days getting silly. so it should be a pretty good ending to the week.


      meal 1
      16oz sirloin steak w/a1
      1 cup grits
      meal 2
      100g whey/casine shake
      intra workout meal
      2 scoops intra md w/ gallon water
      meal 3
      16oz sirloin steak
      8oz sweet potatoe w/brown sugar and cinnamon
      2 tb; spn coconut oil
      meal 4
      16oz ground turkey meatloaf
      2tbl spn coconut oil
      This occlusion training can be pretty rough on the kidneys! https://www.ergo-log.com/blood-flow-r...s-muscles.html

    7. #1507
      gusto77's Avatar
      gusto77 is offline Platinum
      Points: 31,840, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 0%
      Achievements:
      First 1000 Experience PointsGot three Friends
      This user has no status.
       
      I am:
      Awesome
       
      Join Date
      Oct 2003
      Location
      Armpit of America
      Posts
      2,352
      Points
      31,840
      Level
      100
      Rep Power
      164

      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by stevekern View Post
      This occlusion training can be pretty rough on the kidneys! https://www.ergo-log.com/blood-flow-r...s-muscles.html
      I'm not a doctor but I got to think this man had to have some underlying condition or other factors that caused this. I think its a little extreme to say this type of training causes this due to one case. I find it hard to believe that the level and duration of training this man did was the sole cause of this condition. Me and guns were done within minutes and I find it hard to believe there was enough waste or broken down muscle tissue to cause damage to the kidneys as long as we were adequately hydrated.

    8. #1508
      stevekern's Avatar
      stevekern is offline Platinum
      Points: 5,723, Level: 48
      Level completed: 87%, Points required for next Level: 27
      Overall activity: 0%
      Achievements:
      First 1000 Experience Points
      This user has no status.
       
      I am:
      ----
       
      Join Date
      Jan 2011
      Posts
      98
      Points
      5,723
      Level
      48
      Rep Power
      38

      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by gusto77 View Post
      I'm not a doctor but I got to think this man had to have some underlying condition or other factors that caused this. I think its a little extreme to say this type of training causes this due to one case. I find it hard to believe that the level and duration of training this man did was the sole cause of this condition. Me and guns were done within minutes and I find it hard to believe there was enough waste or broken down muscle tissue to cause damage to the kidneys as long as we were adequately hydrated.
      You may be right I only posted this for informational purposes. Remember our kidneys are already under a lot of stress!-)

    9. #1509
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 87,552, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 75.0%
      Achievements:
      First 1000 Experience PointsGot three Friends
      This user has no status.
       
      I am:
      ----
       
      Join Date
      Jul 2012
      Posts
      23,554
      Points
      87,552
      Level
      100
      Rep Power
      465

      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by stevekern View Post
      You may be right I only posted this for informational purposes. Remember our kidneys are already under a lot of stress!-)
      i am not to overly concerned with the kidney issue since we dont really hit it that hard or often. max on occlusion for me is 8 sets in about 10 mins give or take and it is done max 2x a wk at the most. i will post up a research link to its safety and effectiveness as well when i get some down time
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    10. #1510
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 87,552, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 75.0%
      Achievements:
      First 1000 Experience PointsGot three Friends
      This user has no status.
       
      I am:
      ----
       
      Join Date
      Jul 2012
      Posts
      23,554
      Points
      87,552
      Level
      100
      Rep Power
      465

      Default Re: Follow Along G's Run to the NA's

      today:

      back/calves
      10 min treadmill warmup
      med ng low cable rows 85x20/2 100x20(warmups) 120x20 140x20 160x20
      sm bent rows 135x8(feeler set) 185x8 225x8 275x8 275x8 (lost a bit of explosiveness on the last rep of the last 2 sets)
      db pullovers 50x10 60x10 70x10
      rack pulls(mid shin) 225x5 275x5 315x5(warmups) 365x3 405x3 435x3
      rack pulls (just below knee) 455x3 475x3 500x3
      toe press ts 190x15ts 230x12ts 270x10ts
      bw standing calf raise ts x17ts x14ts x11ts
      tibia raise ts50x61 ts50x37 ts50x21

      done for the day. awesome freaking day today. neck is still a smidge tender but it had no effect on my training today. moved some heavy weight that felt really good and the pump was silly. probably had another 90lbs or so on the rack pulls but didnt want to risk my neck getting more aggervated so i held back a little bit to be safe. i am overall happy with the day and my back thickness and density is def showing big time i think. def going to be showing some huge improvements from last year for damn sure.


      meal 1
      16oz top round steak w/a1
      2 pop tarts
      meal 2
      protein cakes w/ pb
      intra workout meal
      2 and a half scoops intra md w/ gallon water
      meal 3
      16oz sirloin steak
      8oz sweet potatoe w/brown sugar and cinnamon
      2 tb; spn coconut oil
      meal 4
      16oz ground turkey meatloaf
      2 cups basmatti rice
      meal 5
      16oz chicken (food processed w/ketchup)
      2tbl spn coconut oil
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    11. #1511
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 87,552, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 75.0%
      Achievements:
      First 1000 Experience PointsGot three Friends
      This user has no status.
       
      I am:
      ----
       
      Join Date
      Jul 2012
      Posts
      23,554
      Points
      87,552
      Level
      100
      Rep Power
      465

      Default Re: Follow Along G's Run to the NA's

      Quote Originally Posted by stevekern View Post
      You may be right I only posted this for informational purposes. Remember our kidneys are already under a lot of stress!-)
      Blood Occlusion Training
      1
      Practical Occlusion Training
      By: Jeremy P Loenneke, Southeast Missouri State University
      Published
      :
      May 2009
      Introduction
      Restricting blood flow to a muscle
      , and
      exercising; does
      n’t
      that sound ridiculous? I
      used to think so, until I came across occlusion training. Occlusion training is a fairly new
      mode of exercise that allows one to train at very low intensities and receive the benefit of
      high intensity exercise.
      Intensities as l
      ow as 20% 1RM have been shown to result in
      increased muscle mass when performed with modera
      te blood flow restriction with no
      increase in markers for muscle damage
      (Loenneke & Pujol, in press)
      .
      How can this benefit bodybuilders?
      As we all know, it’s hard
      to train at high
      intensities (>85% 1RM) day in and day out. Those conditions drain you
      both physically and
      mentally. Occlusion training
      allow
      s
      you to give
      not only
      your joints a break
      from the
      heavy
      loading
      , but also
      your mind.
      Mechanisms
      What does
      restricting blood flow do that translates into bigger muscles? There are a
      variety of proposed mechanisms, but a few seem to be the most prominent. The three
      mechanisms below appear to act together to produce an environment that is favorable to
      muscle gr
      owth with low intensity occlusion training.
      1.
      Fiber Type Recruitment (Fast twitch fiber recruitment)
      2.
      Accumulation of Metabolites
      (lactic acid

      acid
      ic
      environment

      GH
      secretion)
      Blood Occlusion Training
      2
      3.
      mTOR pathway activation (protein synthesis)
      Fiber Type Recruitment
      During low i
      ntensity exercise, slow twitch fibers (oxidative) are primarily recruited as
      they are able to adequately handle the workload. This isn’t advantageous to bodybuilders
      because, fast twitch fibers (glycolytic) have the greatest potential for growth.
      When on
      e
      moderately restricts blood
      -
      flow, it limits the amount of oxygen available to the slow twitch
      (oxidative) fibers thus causing a rapid recruitment of fast twitch (glycolytic) fibers to handle
      the workload. Thus with occlusion, fast twitch fibers are able
      to be trained with a low
      -
      intensity workload.
      EMG (electromyography) studies were completed to confirm that there
      is an increase in motor unit firing with occlusion. The EMG data also revealed no difference
      between low intensity occlusion training and hig
      h intensity exercise
      (Moritani, Michael
      -
      Sherman, Shibata, Matsumoto, & Shinohara, 1992; Takarada, Tsuruta, & Ishii , 2004)
      . This
      means that despite the light weight, the firing rate mimics that of heavy resistance training.
      Metabolic Accumulation
      Occlusion training with low intensities has shown increases in lactate and growth
      hormone (GH). The increase in GH has actually been shown to be even higher than that
      seen with heavy resistance training. One study in athletes showed a 290x increase in G
      H
      over baseline
      (Takarada, Nakamura, Aruga, Onda, Miyazaki, & Ishii, 2000)
      .
      Lactate
      increasing is linked to GH, in that an increase in lactate makes the environment within the
      muscle
      more
      acidic. Remember, there is an inverse relationship between lactate
      and pH, so
      as lactate increases, pH decreases. There is evidence to indicate that a low pH stimulates
      the pathway that plays an important role in the secretion of GH
      (Gosselink, et al., 1998)
      .
      mTOR Pathway
      The mTOR pathway has
      also
      been shown to be ac
      tivated with low intensity occlusion
      training
      (Fujita, et al., 2007)
      . This pathway is responsible for protein synthesis.
      Phosphorylation of S6k1 was increased by three
      -
      fold following occlusion training and
      Blood Occlusion Training
      3
      remained elevated at
      3 hours post exercise. Th
      is increase in protein synthesis means the
      body is primed for muscle growth.
      Fast twitch fiber recruitment, metabolic accumulation, and mTOR activation are three
      of the most prominent mechanisms involved in the muscle building effects seen with
      occlusion t
      raining. There are others that likely play some role, but the aforementioned are
      likely the most
      prominent
      . Other potential mechanisms include increases in Heat Shock
      proteins, NOS
      -
      1, and decreased expression of myostatin.
      Occlusion Device
      So you know
      the benefits, you know the m
      echanisms, but how would a bodybuilder
      occlude a muscle? The research uses something called a KAATSU apparatus. This is an
      expensive machine that many of us don’t have lying around. My lab has been working on a
      practical way
      to do this by testing the effects of elastic knee wraps.
      We have
      postulated
      that
      tying
      elastic knee wraps around the legs
      will
      induce a stimulus similar to that of using
      expensive equipment.
      Our
      latest study was to examine a protocol that could be utili
      zed by
      the greatest number of people. Having blood flow restricted is very uncomfortable, so our
      lab has directed efforts to find ways to increase the comfort to pain ratio. We investigated
      the lactate response to low
      -
      intensity exercise with blood flow
      being restored after each set.
      Our preliminary data has shown that when flow is restored to normal it does not induce
      a
      significant rise in lactate over control.
      This tells me that when blood flow is restored after
      each set, it doesn’t allow for the inte
      nsity of the exercise to change enough to see a rapid
      recruitment of additional fibers.
      So when prescribing occlusion training, it seems essential
      to keep the occlusion on throughout the exercise, to allow for the necessary intramuscular
      environmental cha
      nges to occur leading to muscular growth.
      Since it is only preliminary
      research, future efforts will/are being done to find out more.
      Blood Occlusion Training
      4
      Occlusion for the upper body can also occur by using elbow wraps for the upper arm
      and wrist wraps for the forearms. Ag
      ain, you would wrap it proximal to the muscle you
      wish to train. If you are hitting biceps that day, elbow wrap the very top of your upper arm,
      and for forearms you would occlude the upper portion of your lower arm (elbow area).
      In
      the next section, I’ll
      discuss how to receive occlusion benefits for the upper body.
      Exercise Rx
      for UPPER/LOWER
      As I’ve stated before, our lab did not see a significant difference in lactate between
      groups,
      when blood flow was restored in between sets. Thus, I
      would recommend leaving
      the elastic knee wraps on throughout until the 4 sets have been completed.
      This stimulus
      will likely
      allow for the increased recruitment of Type 2 fibers, which would result in a
      significant increase in lactate.
      Occlusion benefit
      s for the lower body have been very
      promising, in that every study has shown significant increases in muscle mass over the
      control.
      As far as occlusion for the upper body, an interesting paper from Madarame et al.
      (2008)
      has shown that one can receive benefits of occlusion for the upper body by occluding
      the lower body. This cross
      -
      over effect is likely attributed to the large increase in hormones
      due to the larger muscles of the leg musculature. The large
      r quadriceps wi
      ll
      increase
      hormones more so than the small
      er
      biceps.
      Madarame showed that when occlusion of the
      legs followed a light upperbody exercise, it resulted in significant hypertrophy.
      Although indirect occlusion for the upper body is effective, as stated pr
      eviously, it is
      possible to also directly occlude the upper body by using elbow and wrist wraps. Obviously,
      this would directly effect the biceps, triceps, and forearms. So what about the other
      muscles of the upper body? There is research out of Fujita’
      s laboratory in Japan that
      suggests that one can hypertrophy the chest, by occluding the upper portion of the arm.
      The idea is that during the bench press, the triceps would fatigue fast, resulting in a higher
      recruitment of the chest to pick up the load.
      One would also suspect that the same could be
      Blood Occlusion Training
      5
      done for the back, by occluding the arm in the same spot (very top of the arm).
      Theoretically, during a lat pull down, occluding the biceps would cause a higher recruitment
      of fibers from the back.
      One of
      the most interesting studies was conducted by A
      be et al.
      (2006). They have
      found that walking at very low speeds
      on a treadmill
      results in bigger muscles too.
      Muscular growth occurred at a speed of about 2 mph.
      B
      elow is an exercise prescription f
      or
      both
      the legs and upper body. I have also included a small section on cardio
      recommendations.
      To use the
      tables
      you will need to know how to figure percentages of
      your one repetition maximum.
      Minimum Intensity Equation=
      Your One Repetition Maximum
      X
      0.
      2
      Maximum Intensity Equation=
      Your one Repetition Maximum
      X
      0.5
      For example, if you’re 1RM on the BB Squat is 405 pounds, here’s how you would
      figure your intensity.
      405 x 0.2= 81 pounds would be the minimum weight you would work with
      .
      405 x 0.5=202.5
      pounds would be the maximum weight you would work with.
      Table 1.
      Lower body Recommendations
      Lower Body Exercise
      Sets/Reps
      Rest
      Intensity
      BB Squat
      4/30
      -
      15
      -
      15
      -
      15
      30 seconds
      -
      1 minute
      20
      -
      50% 1RM
      Leg Press
      4/30
      -
      15
      -
      15
      -
      15
      30 seconds
      -
      1 minute
      20
      -
      50% 1RM
      Leg
      Extension
      4/30
      -
      15
      -
      15
      -
      15
      30 seconds
      -
      1 minute
      20
      -
      50% 1RM
      Leg Curl
      4/30
      -
      15
      -
      15
      -
      15
      30 seconds
      -
      1 minute
      20
      -
      50% 1RM
      Hack Squat
      4/30
      -
      15
      -
      15
      -
      15
      30 seconds
      -
      1 minute
      20
      -
      50% 1RM
      Romanian Deadlifts
      4/30
      -
      15
      -
      15
      -
      15
      30 seconds
      -
      1 minute
      20
      -
      50% 1RM
      Calve Raises
      4/30
      -
      15
      -
      15
      -
      15
      30 seconds
      -
      1 minute
      20
      -
      50% 1RM
      Blood Occlusion Training
      6
      Upper body occlusion is basically performing an exercise for the body part you wish to grow
      at
      a
      low intensity (50% 1RM) followed by occluding the legs.
      Training at 50% 1RM is low
      enough intensity that you ar
      en’t causing a major stress to the joints, but it appears
      sufficient enough to activate the hormonal receptors
      (Madarame, Neya, Ochi, Nakazato,
      Sato, & Ishii, 2008)
      .
      So
      let’s
      say your max bench is 400 pounds, you would use 200
      pounds with normal bloodflow for 3 sets of 10, followed by occlusion with the leg extension
      and leg curl.
      Occluding the large musculature of the legs will result in a huge increase in
      hormones. Hormone
      s are transported in the blood and blood goes everywhere in the body.
      So, the hormone release from the lower body will be transporte
      d to the hormone receptors
      activated with the upper body exercise.
      Obviously you could do it for many different
      exercises,
      but listed below are just a few to give you an example.
      Table 2.
      Upper body Recommendations
      Upper Body Exercise
      Sets/Reps
      Rest
      Intensity
      BB Bench Press
      *
      3/10
      1
      -
      2 minutes
      50% 1RM
      BB Military*
      3/10
      1
      -
      2 minutes
      50% 1RM
      BB Curl*
      3/10
      1
      -
      2 minutes
      50%
      1RM
      BB Row*
      3/10
      1
      -
      2 minutes
      50% 1RM
      Lat Pulldown*
      3/10
      1
      -
      2 minutes
      50% 1RM
      DB Tricep Extensions*
      3/10
      1
      -
      2 minutes
      50% 1RM
      Dips*
      3/10
      1
      -
      2 minutes
      50% 1RM
      *
      indicates that when you have finished the exercise, you wrap your legs and perform 3 sets
      of leg extension and/or 3 sets of leg curls.
      The intensity of the leg extension/leg curl is set
      at 3 sets of 30% 1RM on leg extension/leg cu
      rl. Reps are set at
      30
      -
      15
      -
      15 with 30 seconds
      to 1 minute rest between each set. Here’s an example of how it would look for the bench.
      1.
      Bench Press your 3 sets at 50% 1RM
      Blood Occlusion Training
      7
      2.
      Wrap your legs for 3 sets of 30
      -
      15
      -
      15 at 30% 1RM on leg extension with 30
      seconds
      -
      1 minute rest
      3.
      Take the
      wraps off and wait for ~5 minutes to restore bloodflow
      4.
      Wrap your legs again for 3 sets of 30
      -
      15
      -
      15 at 30% 1RM on leg curl with 30
      seconds
      -
      1 minute rest.
      5.
      Take off wraps
      As
      stated earlier, there is evidence to indicate that walking at low speeds occluded
      ,
      re
      sults in skeletal muscle hypertrophy.
      Abe et al.
      (2006)
      had subjects walk on a treadmill
      at ~2mph for 5 sets of 2 minute intervals with 1 minute rest between intervals. They did
      this twice a day and after 6 weeks
      the subjects who had been walking occlud
      ed gained
      a
      significant amount of muscle over
      those in the
      control
      who were walking with normal
      bloodflow
      . So how can you receive this benefit
      at your gym? If you want to train
      your
      upper leg, wrap the very top portion of your thigh. However, if you wan
      t to train calves,
      wrap the knee wraps around your knees, as you would for squatting. Instead
      of completely
      resting
      between intervals, I recommend lowe
      ring the intensity and just moving
      slower than
      you were for your actual working interval. For example,
      with the elliptical
      ,
      let’s
      say you are
      sticking with LEVEL 10 for your resistance during the intervals, lower it to LEVEL 4 or 5 for
      your rest interval.
      Remember, you shouldn’t be in an all out sprint during the working
      interval, light to moderate seems t
      o be the most effective environment for the benefits of
      occluded cardio.
      Conclusions
      In conclusion, this paper has discussed the mechanisms by which occlusion works
      and even more important, how a bodybuilder can occlude a muscle to receive the benefits
      of training heavy with light
      er
      weight.
      Outlined in
      this
      text are different exercise prescriptions
      for the lower body, upper body, and even cardio recommendations.
      Blood Occlusion Training
      8
      Some Key Points

      I would
      recommend that one not occlude a muscle for more than 30 minutes
      a
      t a time
      This is purely a safety concern. One must understand the difference
      between acute and chronic effects. Acute blood flow restriction is a
      definite positive, but chronically cutting off blood flow would likely
      result in actual tissue death.

      Ne
      ver use occlusion with anything above 50% 1RM
      As bodybuilders, we
      often
      fall into the trap of more is better. If a
      person would use occlusion with heavy lifting; 1) they are defeating
      the point of occlusion training; 2) it doesn’t appear to have a
      synergi
      stic effect anyway
      (Laurentino, et al., 2008)
      ; and 3) I believe
      this could cause potential harm to the body.

      Wrap the knee wraps tight, but not crazy tight (We want moderate occlusion,
      not full occlusion)
      This goes back to the phrase, moderate blood
      -
      flow restriction, NOT
      COMPLETE. We only need a moderate change to receive benefit.

      If you have any indications of impaired endothelial function (Diabetics
      included), DO NOT OCCLUDE
      If a person already has an impaired vascular system, I would urge
      them not to try occlusion as it could be very dangerous to there well
      -
      being.
      Acknowledgements
      I would like to thank Monica Kearney, Austin Thrower, and Dr. Joe Pujol for their
      help and
      continued support in the research of practical occlusion.
      Brief
      Author
      Biography
      Jeremy Loenneke is a Graduate Student at Southeast Missouri State University in the
      Nutrition, Exercise Science program where his main focus is Vascular Occlusion Training.
      He also is a competitive natural bodybuilder in the OCB.
      Jeremy can be reached at
      jploenneke1s@semo.edu
      Blood Occlusion Training
      9
      Works Cited
      Abe, T., Kearns, C., & Sato, Y. (2006). Muscle size and strength are increased following
      walk training with restricted venous blood flow from the leg mus
      cle, Kaatsu
      -
      walk
      training.
      J Appl Physiol
      , 100
      , 1460
      -
      1466.
      Fujita, S., Abe, T., Drummond, M., Cadenas, J., Dreyer, H., Sato, Y., et al. (2007). Blood
      flow restriction during low
      -
      intensity resistance exercise increases S6K1
      phosphorylation and muscle protein synthesis.
      J. Appl. Physiol.
      , 103
      , 903
      -
      910.
      Gosselink, K. L., Grindeland, R. E., Roy, R. R., Zhong, H., Bigbee, A. J., Grossman, E. J., et
      al. (1998). Skeletal muscle afferent regulation of bioassayable growth hormone in
      the rat pituitary.
      J. Appl. Physiol
      , 84
      (4), 1425
      -
      1430.
      Laurentino, G., Ugrino
      witsch, C., Aihara, A., Fernandes, A., Parcell, A., Ricard, M., et al.
      (2008). Effects of strength training and vascular occlusion.
      International Journal of
      Sports Medicine
      , 8
      , 664
      -
      667.
      Loenneke, J., & Pujol, T. (in press). The use of occlusion training t
      o produce muscle
      hypertrophy.
      Journal of Strength and Conditioning
      .
      Madarame, H., Neya, M., Ochi, E., Nakazato, K., Sato, Y., & Ishii, N. (2008). Cross
      -
      transfer
      effects of resistance training with blood flow restriction.
      Med. Sci. Sports Exerc.
      , 40
      (2),
      258
      -
      263.
      Moritani, T., Michael
      -
      Sherman, W., Shibata, M., Matsumoto, T., & Shinohara, M. (1992).
      Oxygen availability and motor unit activity in humans.
      Eur J Appl Physiol
      , 64
      , 552
      -
      556.
      Takarada, Y., Nakamura, Y., Aruga, S., Onda, T., Miyazaki, S., & Ishii,
      N. (2000). Rapid
      increase in plasma growth hormone after low
      -
      intensity resistance exercise with
      vascular occlusion.
      J Appl Physiol
      , 88
      , 61
      -
      65.
      Blood Occlusion Training
      10
      Takarada, Y., Tsuruta, T., & Ishii, N. (2004). Cooperative effects of exercise and occlusive
      stimuli on muscula
      r function in low
      -
      intensity resistance exercise with moderate
      vascular occlusion.
      Jap J of Physiol
      , 54
      , 585
      -
      592.
      Last edited by webmasterbigz; 11-09-2017 at 06:01 PM. Reason: Removing dead link
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    12. #1512
      MOUNTAIN-MAN's Avatar
      MOUNTAIN-MAN is offline Platinum
      Points: 69,098, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 5.0%
      is Over the peek
       
      I am:
      Amused
       
      Join Date
      Apr 2006
      Location
      n.c. mountains
      Posts
      8,721
      Points
      69,098
      Level
      100
      Rep Power
      194

      Default Re: Follow Along G's Run to the NA's

      Great post big guy.

    13. #1513
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 87,552, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 75.0%
      Achievements:
      First 1000 Experience PointsGot three Friends
      This user has no status.
       
      I am:
      ----
       
      Join Date
      Jul 2012
      Posts
      23,554
      Points
      87,552
      Level
      100
      Rep Power
      465

      Default Re: Follow Along G's Run to the NA's

      today:

      arms
      10 min treadmill warmup
      vbar pressdowns 90x20 100x20/2 (warmups)
      incline db curls 15x15/3(warmups) 20x15 25x15 30x15(x14) 35x12(1)
      standing ez bar curls 95x12/5
      straight bar pressdowns 130x30 160x30 180x30(5)(1) 180x30(10)(1) wow ouch
      seated overhead rope etensions 120x12 110x12 100x12 100x12

      done for the day. got in really really late and at the worse time. new years jackasses and elbow to elbow packed late evening. it was still a really good workout with a good and nasty pump and done in under an hour. weather dropped down stupid cold so elbows wrists hands and shoulders are very very tight and tender.


      meal 1
      16oz top round steak
      2tblspn coconut oil
      meal 2
      protein cakes
      intra workout meal
      2 scoops intra md w/ gallon water
      meal 3
      16oz turkey meatloaf
      8oz sweet potato
      meal 4
      16oz salsberry steaks
      8oz mashed potatoes
      meal 5
      16oz crock pot chicken
      2tbl spn coconut oil
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    14. #1514
      MOUNTAIN-MAN's Avatar
      MOUNTAIN-MAN is offline Platinum
      Points: 69,098, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 5.0%
      is Over the peek
       
      I am:
      Amused
       
      Join Date
      Apr 2006
      Location
      n.c. mountains
      Posts
      8,721
      Points
      69,098
      Level
      100
      Rep Power
      194

      Default Re: Follow Along G's Run to the NA's

      Nice arm day I live for arm day

    15. #1515
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 87,552, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 75.0%
      Achievements:
      First 1000 Experience PointsGot three Friends
      This user has no status.
       
      I am:
      ----
       
      Join Date
      Jul 2012
      Posts
      23,554
      Points
      87,552
      Level
      100
      Rep Power
      465

      Default Re: Follow Along G's Run to the NA's

      • Get the Fitness Geared
        Forum App Now!
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's

      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      • Follow Along G's Run to the NA's
      today:

      back(secondary)
      10 min treadmill warmup
      one arm db rows 60x10 80x10 100x10 110x10
      cable pullovers 100x10 120x10 130x10 140x10
      swiss bar stretch pulldowns 100x10 120x10 140x10 160x10
      one arm sup pulldowns 40x10 50x10 60x10 60x10

      done for the day. in and out and done super quick. good workout no real complaints other than a little pain my low back by my hip. hopefully that isnt hindering for legs tomorrow. getting the same sensation when i hurt it originally a long long time ago. funny thing is it loosened up and felt better after deads, then two days later it is ill tempered. i guess i am getting old haha.


      meal 1
      16oz top round steak
      2tblspn coconut oil
      meal 2
      protein cakes
      intra workout meal
      2 scoops intra md w/ gallon water
      meal 3
      16oz turkey meatloaf
      8oz sweet potato
      meal 4
      16oz ground turkey (sals steaks are all gone)
      meal 5
      16oz crock pot chicken
      2tbl spn coconut oil
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    Posting Permissions

    • You may not post new threads
    • You may not post replies
    • You may not post attachments
    • You may not edit your posts
    •  
    MRSUPPSFG
    Join us
    About us
    www.Fitnessgeared.com is a Bodybuilding Fitness health & Training Discussion forum for all levels from beginner to advanced. We offer everything from Nutrition, Supplements, Fat Loss, Weight Training, Dieting, to achieve your goals to get in the shape you want.