We've all felt the frustration of struggling to gain a decent improvement in muscle mass. That's not to say you're trying to become the next Mr. Olympia; but we're all looking for a better physique and increased strength.
Seeing new or faster results from your workouts doesn't always mean you need to jump on each and every new bandwagon of workouts or supplements. Nor do you need to start lifting scary amounts of heavy weights whilst letting out a cry that belongs more in a horror film than it does the gym.
The real secret to supersizing your muscles quickly is damaging the muscle fibres in the most effective way possible, then ensuring you give them time to rest, heal and grow.
A better way to train
Traditionally, heavy weight training has been thought to be the best way to fatigue the muscles. However, studies have shown that so long as muscle failure occurs, individuals saw little difference between lifting heavy or light loads.
So, how can you work your muscles to failure with lighter weights? Through blood flow restriction training.
It's a technique that's used by a range of athletes (from professional cyclists to multiple world rugby teams) to quickly build muscle without the strain of heavy weights and long workouts.
Blood flow restriction training 101
BFR training involves using a blood flow restriction band around the muscle, ultimately depriving it of oxygen and speeding up metabolic street onset. Once your oxygen dependent slow twitch fibres are fatigued, you'll tap into your fast twitch fibres - which have the best potential for growth! Usually this would only be achievable with heavy loads performed explosively. But by using occlusion straps, one study from the Journal of Applied Physiology showed increased muscle using weights as low as 20% of 1 rep max.
For more information, check out our other blog posts or our website to learn the basics about blood flow restriction training and how to use our BfR Pro straps.
Take it to the next level!
Team BfR Professional
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