💣 PREPARE YOUR ARMS FOR WAR 💣
Blood flow restriction training is one of the advanced bodybuilding methods I use in the Rugby League Strength Coach programs.
When we train with resistance we force blood, lactic acid and oxygen into the working muscle. We all know this as ‘the pump’. When we apply tourniquets to the upper arms or thighs this ‘pump’ becomes unlike anything you have ever encountered before. It's a pump x 20.
When using tourniquets the blood, lactic acid and oxygen that was pushed into the muscle cannot leave like in a standard weights training session.
The tourniquets deny the veins returning any flow back to the arteries. This causes massive amounts of swelling to the muscle cells and drives them to expand and tear, which is our goal when trying to increase mass.
Here are few important steps to look at before you rush off and try it out:
1. Hit 1 or 2 warm-up sets of 20 reps first before applying the bands. This will ensure blood to already be present in the muscle first.
2. Don't fasten the bands too tight! On a scale of 1 to 10 (10 being tight as hell), you want around a 6 or a 7. Blood needs to able to get into the muscle, and if the bands are too crushing then this cannot happen.
Note: If you notice a tingly feeling in your hands, and veins popping out of your forearms and biceps before you even start then it's too tight, loosen them up.
3. Don't have the bands on for the entire workout. Hit your 3 to 4 sets of 20/30 reps and take them off for a short break.
4. Don't go heavy!
The great thing about blood flow restriction training is the muscle fibres think that you are working at 70-80% of your max. Aim for 20 and 30 reps.
This is one of the advanced bodybuilding methods on the Rugby League Strength Coach program. Are you a member yet?
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