TRUTHORNOTHIN'S UR SPRAY LOG .... THE RETURN OF "TRUTH"

[Patrick Arnold]

pffft....the first time I trained at 20-25 reps for a gym workout I was DYING. I hadn't felt a legitimate PUMP in my back in so long. Unreal. Way harder than a lower rep, higher weight workout.

try occlusion training. its a great alternative when the aches and pains preclude heavy weights

[muad33b]

I look forward to seeing your results Rosie. I think I've figure out my problem...training too heavy every workout how else is a man supposed to train? Update forthcoming

That's why I keep things low volume, do reverse pyramid, lean gains style: xxx.leangains.com/2008/12/reverse-pyramid-revisited.html (change xxx to www - can't post links yet, post count too low lol)

As that really seems to epitomize what I was gravitating towards anyhow from a powerlifting standpoint (as opposed to those who look for bigger muscles with lighter weights, working out for a shirt-splitting "pump") so that I could still lift heavy, but give my joints the minimum amount of strain, manage injuries, keep inflammation down, etc... and as it stands, every 8 weeks or so I typically find that I need to de-load and go with repping out my medium warmups for a week to get any nagging joint pain down, after which I return to the heavy weights with no strength lost at worst, but typically stronger than I was...

Of course, that all said, as I mentioned to you in another forum, that's not to say I don't need some high volume work from the perspective of increasing endurance/cardio (which I hate) for sports performance (which I love)... so I'm working up the steam to start adding some of that into my training schedule, while keeping the lifting heavy and low volume.

EDIT: Worth noting that I use the principles and core lifts of the Reverse Pyramid style, with my own ancillary work, so I don't follow it to a "T" - but there are some workouts when I leave the gym after having done single-digit sets, including 2 warmups.

[muad33b]

try occlusion training. its a great alternative when the aches and pains preclude heavy weights

Very interesting stuff, will have to look at this more and experiment for sure, probably during my next deload. Have you spent any time with it?

[Patrick Arnold]

Very interesting stuff, will have to look at this more and experiment for sure, probably during my next deload. Have you spent any time with it?

yeah it works quite well but u cant do it on many bodyparts other than arms and legs

[truthornothin]

yeah it works quite well but u cant do it on many bodyparts other than arms and legs

I looked into it may try it for triceps. What do you use for a tourniquet? I guess an ACE bandage would work eh?

[muad33b]

Since I can't post links, I'll refer to two links the hard way. If I go to google, and type in "occlusion training" (without the new google specialized results) the top response is an Iron Man mag article, the second is a PDF from ABC. I've skimmed these quickly.

yeah it works quite well but u cant do it on many bodyparts other than arms and legs

The ABC PDF refers to doing things for upper body, like bench, followed by a lower body (leg) occlusion set, like squats or walking, and that causing increased hypertrophy of the upper body muscles used. Didn't read it in detail, but if I ever decide to give this a shot, I will. Thought you might find that interesting.

I looked into it may try it for triceps. What do you use for a tourniquet? I guess an ACE bandage would work eh?

The Iron Man mag article talks about multiple things one could use, from blood pressure cuffs, to regular old knee wraps, to "kaatsu" wraps (google "kaatsu training" for more on occlusion training)... this one also cautions to not leave a muscle occluded for more than 10 minutes at a time, else one increases the risk of necrosis or embolism.

--

That all said, it's no wonder that my calfs seem to grow on their own, when I pretty much stopped doing calf raises; I knee wrap on my squat sets above 315 (which is my medium warmup weight)... cool stuff, thanks to Patrick for bringing this up.

[truthornothin]

Since I can't post links, I'll refer to two links the hard way. If I go to google, and type in "occlusion training" (without the new google specialized results) the top response is an Iron Man mag article, the second is a PDF from ABC. I've skimmed these quickly.



The ABC PDF refers to doing things for upper body, like bench, followed by a lower body (leg) occlusion set, like squats or walking, and that causing increased hypertrophy of the upper body muscles used. Didn't read it in detail, but if I ever decide to give this a shot, I will. Thought you might find that interesting.



The Iron Man mag article talks about multiple things one could use, from blood pressure cuffs, to regular old knee wraps, to "kaatsu" wraps (google "kaatsu training" for more on occlusion training)... this one also cautions to not leave a muscle occluded for more than 10 minutes at a time, else one increases the risk of necrosis or embolism.

--

That all said, it's no wonder that my calfs seem to grow on their own, when I pretty much stopped doing calf raises; I knee wrap on my squat sets above 315 (which is my medium warmup weight)... cool stuff, thanks to Patrick for bringing this up.

I was stuck at work limited access I found this

http://www.healthhabits.ca/2009/07/0...lth-club-kink/

Check out figure 3 its hiiiiilarious

I wonder if the hormonal release would make UR-Spray more effective ...trying to stay on topic

All kidding aside here is a very detailed article on the topic http://www.ironmanmagazine.com/index...ticle&go2=1489

[truthornothin]

Since I can't post links, I'll refer to two links the hard way. If I go to google, and type in "occlusion training" (without the new google specialized results) the top response is an Iron Man mag article, the second is a PDF from ABC. I've skimmed these quickly.



The ABC PDF refers to doing things for upper body, like bench, followed by a lower body (leg) occlusion set, like squats or walking, and that causing increased hypertrophy of the upper body muscles used. Didn't read it in detail, but if I ever decide to give this a shot, I will. Thought you might find that interesting.



The Iron Man mag article talks about multiple things one could use, from blood pressure cuffs, to regular old knee wraps, to "kaatsu" wraps (google "kaatsu training" for more on occlusion training)... this one also cautions to not leave a muscle occluded for more than 10 minutes at a time, else one increases the risk of necrosis or embolism.

--

That all said, it's no wonder that my calfs seem to grow on their own, when I pretty much stopped doing calf raises; I knee wrap on my squat sets above 315 (which is my medium warmup weight)... cool stuff, thanks to Patrick for bringing this up.

Oh and regarding your calves growing on their own....I hate you lol my calves won't grow no matter what protocol I apply

[muad33b]

I was stuck at work limited access I found this

xxx.healthhabits.ca/2009/07/06/occlusion-kaatsu-training-the-easiest-and-fastest-way-to-build-muscle-mass-or-health-club-kink/

Check out figure 3 its hiiiiilarious

I wonder if the hormonal release would make UR-Spray more effective ...trying to stay on topic

All kidding aside here is a very detailed article on the topic xxx.ironmanmagazine.com/index.cfm?page=article&go2=148 9

I had read the first article and had a similar thought "I'll have to do a better job of setting up my occlusion straps as things were looking a little tight there... reminded me of a rock climbing harness.

Yea, that's the Iron Man Mag article I was referring to, the PDF is: xxx.abcbodybuilding.com/ABCocclusionpaper.pdf (replace xxx with www) - yes, we've slid a bit off topic, but I think probably no one knows if the MOAs of UR-Spray would have any synergistic effects with occlusion training. In reviewing this article: xxx.musculardevelopment.com/articles/training/3105-blood-occlusion-training-the-next-generation-of-anabolic-exercise-by-layne-norton.html (xxx = www) there are multiple theories for the MOAs of occlusion training:

1) "pre-fatiguing" (aerobic) slow-twitch fibers by reducing oxygen delivery to them, preferentially loading (anaerobic) fast-twitch fibers, which have more potential for hypertrophy.
2) Lactate accumulation leading to a twofold increase in GH
3) increase muscle protein synthesis, mTOR signaling, and the expression of NOS-1, which has been shown to increase muscle growth through increased satellite cell activation.

The write-up for Ursobolic on the e-pharm website says:

The researchers found that one of its main mechanisms is through enhancing the expression of muscular IGF-1 gene. The local production of IGF-1 in muscle is perhaps the single most instrumental process in the muscle hypertrophy response as it initiates the key steps of satellite cell recruitment into new myonuclei and protein synthesis via the kinase Akt.

So to me, #'s 2 & 3 above looks like there's maybe a potential for synergy in the MOAs, but I think this is something that maybe Patrick could comment on, as we're over my head with that stuff.

Oh and regarding your calves growing on their own....I hate you lol my calves won't grow no matter what protocol I apply

Seems like it's easy enough to try the occlusion training on them then... maybe you can experiment with that and UR-spray to see if there's any synergistic effect, or in your case, if you can get those puppies to grow. :-)

[Patrick Arnold]

Just do it. Stop throwing around 50 cent words like synergism. They wont make you grow any more than you are gonna

[muad33b]

Just do it. Stop throwing around 50 cent words like synergism. They wont make you grow any more than you are gonna

lol ok, was just trying to answer the man's question, although it was clearly over my head to do so. I'll give it a shot next time I deload. Now I wonder if this works on any other "appendages"...

[truthornothin]

lol ok, was just trying to answer the man's question, although it was clearly over my head to do so. I'll give it a shot next time I deload. Now I wonder if this works on any other "appendages"...

Tried it on my triceps this evening. At the end of my workout. I was stunned how fatigued I got using half the weight. Pat do you think you could accelerate growth using occlusion for say the last 10 minutes per body part instead of the whole workout. I am trying to find some quick less obtrusive way to tourniquet. Especially for tris, Its a lock I am going to do it for calves, ...I'll try anything for that

[truthornothin]

Tried it on my triceps this evening. At the end of my workout. I was stunned how fatigued I got using half the weight. Pat do you think you could accelerate growth using occlusion for say the last 10 minutes per body part instead of the whole workout. I am trying to find some quick less obtrusive way to tourniquet. Especially for tris, Its a lock I am going to do it for calves, ...I'll try anything for that

Quick update, still using UR-Spray x 50 x 2 After a month of rampant eating I have returned to just a sensible diet, not calorie deficient and low carb not no carb. Intake of carbs around 100 grams a day and am leaning out nicely. Results of rampant eating? thicker bi's and set pr's all over the place with a minimal of fat accumulation. My strength increases coupled with my ego got the better of me in the joint department. After months of pain free elbows I was doing multiple sets of pushdowns with the stack + 60 and managed to again wreck my elbows well that and the nagging injury from lifting the loaded U-Haul trailer off the the trailer ball. My back and quads are much improved and I am stronger and just feel better overall

[Patrick Arnold]

Tried it on my triceps this evening. At the end of my workout. I was stunned how fatigued I got using half the weight. Pat do you think you could accelerate growth using occlusion for say the last 10 minutes per body part instead of the whole workout. t

I have no idea

Personally i think this kind of training should be reserved for the times u need to give your joints a rest, which means you do it exclusively when you do it and not in combo with regular heavy weight training

[truthornothin]

I have no idea

Personally i think this kind of training should be reserved for the times u need to give your joints a rest, which means you do it exclusively when you do it and not in combo with regular heavy weight training

Gotcha', that being said what do you use as a tourniquet, I used knee wraps but they are bulky wish other than a plood pressure cuff there was an quick way to occlude blood flow, ..a pair of trainied boa constrictors maybe..

[Patrick Arnold]

Gotcha', that being said what do you use as a tourniquet, I used knee wraps but they are bulky wish other than a plood pressure cuff there was an quick way to occlude blood flow, ..a pair of trainied boa constrictors maybe..

knee wraps or those rubber hoses used for tourniquets.

[truthornothin]

knee wraps or those rubber hoses used for tourniquets.

Ahhh surgical tubing....but won't that make me look like a junkie lol

[monkey101]

I just use a nylon lanyard and tie a slip knot in it. When preforming dumbbell concentration curls you can hold on to the loss end with your opposite hand, and adjust tension while performing the exercise. Google slipknot if you don't know how to tie one.

[truthornothin]

I just use a nylon lanyard and tie a slip knot in it. When preforming dumbbell concentration curls you can hold on to the loss end with your opposite hand, and adjust tension while performing the exercise. Google slipknot if you don't know how to tie one.

I'm an ex depressive I'll just tie a noose, I used my knee wraps for calf training today. Good God! I was not prepared for the massive burn. I used about 60% of my regular workout weight, by the eighth rep my calves were on fire by 12 I could no longer stand the burn. I had to loosen the wraps(think I had them a tad tight anyway. I did 5 sets of twelves and my calves were totally fried and sore. WIll definitely be doing this for calves('cuz nothing else has ever made them grow) and tris to protect my elbows, gonna give it six weeks and see how it goes. I am opting for the surgical tubing the lanyard sounds like it may cut into the skin a tad.

[Patrick Arnold]

I'm an ex depressive I'll just tie a noose, I used my knee wraps for calf training today. Good God! I was not prepared for the massive burn. I used about 60% of my regular workout weight, by the eighth rep my calves were on fire by 12 I could no longer stand the burn. I had to loosen the wraps(think I had them a tad tight anyway. I did 5 sets of twelves and my calves were totally fried and sore. WIll definitely be doing this for calves('cuz nothing else has ever made them grow) and tris to protect my elbows, gonna give it six weeks and see how it goes. I am opting for the surgical tubing the lanyard sounds like it may cut into the skin a tad.

u should be doing sets of 20-25 really. dont be afraid to go light with occlusion training. u kinda defeat the purpose if you go to heavy

and for you david i recommend panty hose or a garter belt rather than knee wraps. It will help put you in the mood for using light weights