SNS Focus XT and Citrulline Malate.....Biatch!

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  1. Quote Originally Posted by kingjameskjf

    Then I'd drop the red font in every single post. It's distracting and honestly puts me off on wanting to follow along.
    What a dick!
    Use code "fl3x10" to get a free shirt with your purchase at Mind and Muscle


  2. Quote Originally Posted by FL3X MAGNUM View Post
    What a dick!
    lol, come on Flexy you know it's true and you feel the same the way according to that other post.
    Serious Nutrition Solutions rep
    •   
       


  3. Quote Originally Posted by kingjameskjf

    lol, come on Flexy you know it's true and you feel the same the way according to that other post.
    I don't see any colored fonts on my android app lol
    Use code "fl3x10" to get a free shirt with your purchase at Mind and Muscle

  4. Quote Originally Posted by kingjameskjf View Post
    Then I'd drop the red font in every single post. It's distracting and honestly puts me off on wanting to follow along.
    Really? I always thought it kinda made me look like a "show-boat" haha Alot of forum members can't take the red either.

    So in huge demand, I will type in regular font.

    All I want is a happy family
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  5. Quote Originally Posted by TheHardOne View Post
    Really? I always thought it kinda made me look like a "show-boat" haha Alot of forum members can't take the red either.

    So in huge demand, I will type in regular font.

    All I want is a happy family
    Exception log/review so far!! Showboat all you want

    Serious Nutrition Solution ~~

    mw at seriousnutritionsolutions dot com
    mike at competitiveedgelabs dot com

    •   
       


  6. 7/4/12

    -Happy July 4th everyone! It is good to be free isn't it? Its great to have freedom of speech. I know at my age, its a rarity that youngsters like me realize the value on what "Independence Day" is truly about, I can say I am so glad to be an American.
    -Rest day today
    -Nutrition Macro's are currently at 1x lbm for protein and 2x lbm for carbs 50g Fat
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  7. Quote Originally Posted by kingjameskjf View Post
    Then I'd drop the red font in every single post. It's distracting and honestly puts me off on wanting to follow along.
    Haha
    PES REPRESENTATIVE
    pescience.com
    http://pescience.com/insider

  8. 7/5/12 Intensity Based Chest/Back + Lactic Acid Based Triceps/Biceps

    ***Back (Tempo 4111) (rest periods designed for performance....long rest periods!)
    -Barbell Rows
    135x8
    225x4
    275x2
    315x6 (pr with this tempo / execution)
    -Hammer Pulldowns 2x12 (pump work)

    ***Chest (4111 tempo) (rest periods designed for performance)
    -Flat Bench Press
    135x10
    185x8
    225x6
    275x2
    275x6 (PR with this tempo, last time I got 6 aswell but the last rep was pretty much forced by myself and then added a force rep with a spot.....today was a easy 6, nothing forced)
    -Incline Bench Press (tempo 4111) (have to use lighter weight with a wide grip and achieve a maximum stretch of this specific range of motion)
    135x10
    185x6
    185x13 (PR with this execution/tempo....I once again altered my execution, takes maturity to drop the ego, its all good with me though!)
    -Push ups 2x12 (pump work)
    -DB Flys 1x15

    *Lactic Acid / Sarcoplasmic based Arms

    Triceps- (45-60 second rest periods between sets)
    Close Grip Bench Press superset Overhead Skullcrushers 4x10-15 each exercise (185 for cgb and 40lb barbell for skullcrushers)
    Biceps-
    One Arm Preacher Curls 3x10-15 (30 sec rest periods)
    Chins 1x6 (3 with hammer, 3 with underhand)

    ***Notes***
    -AAKG 3g / 100mg ornithine akg / 100mg glutamine akg first thing in morning / post workout
    -Cit Malate 8g pre
    -1 scoop Focus xt pre
    -Last scoops of Recovery 911 / BCAA ex
    -Supringly got a huge pump all the muscles I trained today, even with a load based chest/back workout with minimal pump work I was blowned up! Then my arm pump was.....just......SICK. Was running short on time so I could only do a little bit of work, still got a maximum pump in my triceps and biceps. Awesome!
    -Gaining mode. ON. Beast mode. ON.
    -Finishing up my "blueprints" or shall I say Plans for the future of this transformation phase.
    -Stay consistent people! Plan thing out, don't be afraid of taking steps back!

    Jeremiah 29:11 For I know the plans I have for you, declares the LORD, plans for welfare and not for evil, to give you a future and a hope.

    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  9. Lol@ peeps complaining Bout font color

    Nice pr's
    S.n.S team member

  10. Quote Originally Posted by GQNemesis View Post
    Lol@ peeps complaining Bout font color

    Nice pr's
    Thanks bud!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  11. 7/7/12 Delts

    -Pre-Pump work without fatigue
    Laterals / Upright Rows 3x20-30

    -High Threshold Work (3111 tempo) (2 min rest periods)
    Standing Overhead Press
    95x4
    115x3
    135x3
    155x2
    155x5 (PR with this Tempo / Execution) (ive overhead pressed 275 before with a tad bit of leg drive...no wonder why my delt development is horrible! Must be mature and make my execution very precise to recruit as much muscle fibers as possible) (will increase density as the weeks go by)

    -Maximum Pump Work (3122 tempo) (20-30 second rest between each exercise, 60 second rest between each complex, 10-20 reps each exercise) (3 Rounds)
    A1.Standing Overhead Press
    A2.Wide Grip Upright Rows
    A3.DB Side Laterals
    A4.Behind Neck Barbell Press

    -Stretch the targeted muscle when its fully pumped (40 seconds! Burns!!!)

    +Ab Work (3 sets of hanging leg raises, side crunches, 30 second rest periods, 10-12 reps each, 3021 tempo)

    ***Notes***
    -Still focusing on increasing load while creating better tension on the targeted muscle by utilizing precise execution.
    -8g Cit Malate Pre (30 mins pre)
    -No2xl first thing in morning like always, post workout, 1 scoop (I train 5-6 hours after I wake up by the way)
    -No more Recovery 911 / BCAA Extended, convenient products to aid in my nutrient intake / recovery!
    -1 Scoop Focus XT 1 hour pre
    -Its so humbling whenever you gain size and its very "noticeable", my weight has dropped down to 206.6 (morning weight on empty stomach) and gym performance is sky rocketing and im growing! Everything is right on plan.
    -As far as training frequency goes, I have to by how I feel, looks like right now ill be in the weight room every other day to allow a full 48 hour systematic recovery between workouts to ensure my recovery is on point. Being so motivated sometimes we want to just push, push, and push! But when your natural, more is NEVER better! Hold your ground, and plan for the strategic attack! (if I do somehow get perfect un-interupted sleep, I may take advantage and train that day even if its a rest day, just depends.)
    -Pump for my delts today.....CRAZY, even with bad rotator cuffs / shoulder joints from my past ego lifting its somewhat hard to get a good pump, but today my delts were blowned, up I couldn't even raise my arms up after the session! Pump grade 9/10! I know it can get better!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  12. Great update man, glad you're enjoying it!

  13. 7/8/12 Lactic Acid Base Workout (Arms)

    -Pre Pump Without fatigue

    -Biceps (20-30 second rest between each exercise, performed as a circuit, 90 sec rest between circuits, 3 rounds for biceps, staying in the 8-12 rep range, tempo 3121, used precise execution/intention today, weights where light because the targeted muscle was under constant tension through the entire set aka BODYBUILDING.) (3rd round performance was significantly lower, hard to control myself when im in that "groove" lol)
    Hammer Grip Chins
    Incline DB Curl
    Supine Grip Chins
    High Cable Curls
    Narrow Grip Barbell Curl
    Wide Grip Barbell Curl

    Triceps- (same as above but 2 rounds instead of 3)
    Close Grip Bench Press
    Overhead Barbell Extensions
    Lying Narrow Grip Skullcrushers (slightly overhead)
    Rope Pushdowns
    One Arm Underhand Grip Pushdowns

    ***Notes***
    -Good Pump! Could be better! Must remind myself to stay hydrated at all times, stop stressing, and ensure I get quality sleep!
    -6g Cit Malate today (30 min pre) (going to stick with 6g so I wont have to run out so fast lol, same effect as 8g though! pumps come faster / extreme fullness!)
    -I wish I had a good HD camera to snap a pic of me, looking bigger / fuller / more vascular / bodyfat is melting away! My low quality mp3 camera doesn't do me any justice. lol
    -1 scoop Focus XT 1 hour pre (effects of this is really noticeable now, intensity/focus/motivation during a workout is improving, Mr.Coop your were right about this enhancing my mind to muscle connection, even though I use various intentions with every exercise to make the targeted muscle fire optimally, sometimes I tend to "go through the motions", Focus XT is ensuring the job gets done.)
    -BRUTAL WORKOUT TODAY! When the targeted muscle is under constant tension through the entire range of motion / set it is absolutely a brutal feeling!


    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  14. Oops lol I just realized there is 300 grams of Cit Malate in the container, I confused myself with the 100 servings for 100 grams haha, ill stick with the 8g then!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  15. 7/10/12

    -45 mins cardio (basketball) (mixture of jogging / short sprints) (first thing in morning / empty stomach) (didn't take any NO2xl today)
    -1/2 scoop Focus XT Pre
    -3g Citrulline Malate pre
    -Left on a good note! Don't feel like im going to die haha, guess my cardiovascular is ALOT better now.
    -Just started utilizing Intermittent Fasting Protocol of eating.....LOVE IT! (more on this later, im running out of time!)
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  16. Very late, but in on this!
    Serious Nutrition Solutions Representative
    X-GELS THE Prohormone alternative!
    anabolicminds.com/forum/supplements/246394-arachidonic-acid-help.html

  17. 7/10/12 Update

    -My appetite has been oddly through the roof?! Awesome, this rarely happens.
    -Endurance / Cardiovascular is greatly improving!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  18. Quote Originally Posted by warbird01 View Post
    Very late, but in on this!
    Thanks for sub'n! Nothing but progress in here!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  19. Quote Originally Posted by TheHardOne View Post
    7/10/12 Update

    -My appetite has been oddly through the roof?! Awesome, this rarely happens.
    -Endurance / Cardiovascular is greatly improving!
    On the stack .. Yea endurance/cardio goes off the roof for me too

    Wish it woulda affected my appetitie
    S.n.S team member

  20. Quote Originally Posted by GQNemesis View Post
    On the stack .. Yea endurance/cardio goes off the roof for me too

    Wish it woulda affected my appetitie

    I didn't think this Stack would really help my endurance/cardiovascular that much honestly, I love getting surprising results!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  21. Quote Originally Posted by TheHardOne View Post
    I didn't think this Stack would really help my endurance/cardiovascular that much honestly, I love getting surprising results!
    Add cop to the mix and you'll be the last person to leave the bball court
    S.n.S team member

  22. Quote Originally Posted by GQNemesis View Post
    Add cop to the mix and you'll be the last person to leave the bball court
    Oh man i'd love to, hopefully in the future I can try that out, today it seemed like I could go on forever and ever! Superhero mode!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  23. 7/10/12 PM Workout + more updates


    -3g Cit Malate pre (no NO2xl today yet , will take 1 scoop before bed)

    -30 mins of HIIT cardio! (basketball, basically shoot the ball and where ever it bounces to, you sprint as hard as you can to the ball and then shoot the ball with a maximum jump / maximum force and repeat process for 30 mins, only had maybe 3 brief 2 min low intensity cool down periods)

    -My cardiovascular is straight up in Superhero mode. Usually I feel dead after a intense 15 min HIIT session.....just did 30 mins and no sign of fatigue! WOW.

    -Weight has been maintaining around 210 ish for a couple days now, awesome!

    -Mobility is getting better, im able to jump higher now, and also jump without any knee/patella tweaking.

    -***Notes to self
    A. Stay hydrated at all times!

    B. 100g protein a day, 400g carbs / 100g(adjusted on various specifics) fat on days I train once, and carbs will ramp up to 400g on days I train twice, also intensity/duration will be monitored to adjust my carb intake.......this seems to be my sweet spot for being able to burn fat and still grow muscle (really stepping my game up / taking steps forward with my cardio/training protocol now) (Yes I understand 100g protein seems too low, from trial and error / experience, im still able to grow aslong as I keep the carbs/fats relatively high, and im on a budget, I literally can't afford to eat 1xbodyweight of protein a day right now, but its cool, just aslong as im always progressing thats all that matters!) (was using intermittent fasting for about a week because I was only training once a day, but now my fuel intake will be adjusted to how many times I train, the duration / intensity, not to mention look for any signs of catabolism which has to be monitored closely now since the cardio is in full throttle)

    C.Keep your head up high and stay consistent!

    D.Don't do anything ridiculous with your training, keep it absolutely basic, no need for forced reps / drop sets / high density during weight training at this point. Overload, basic multi joint movements, fill the muscle up with nutrients after your heavy work....and LEAVE! Boom! Done!

    Its growing time.

    Correct.

    Yay!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  24. 7/12/12 Update

    -Rest day yesterday
    -Dosing Change, instead of a full scoop of Focus XT, im going to stick with a half scoop, I feel much better mood wise.
    -1/2 scoop Focus XT daily, even if I don't work out that day ill still take it, everyday is a gift, your either realizing the gift of life or your just "going through the motions" of life, Focus XT ensures mentally im ready for anything! Stay focused people!
    -Got a ball game tonight, hopefully this time it actually happens!
    -Going to ramp the calories up very soon(will post more on this later), still sticking with around 2000 calories a day in a intermittent fasting form, taking a few days off from weight training just for a brief recovery before I take another step forward. (the step I took forward recently was adding in the various types of cardio into my training)
    -Muscles feeling very full!
    -Still maintaining around 206-210ish.
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  25. 1/2 scoop is a good idea for many users. Focus XT has beyond​ a full dose of nootropics per scoop so it may prove too much for some users

  26. Quote Originally Posted by TheHardOne View Post
    7/12/12 Update

    -Rest day yesterday
    -Dosing Change, instead of a full scoop of Focus XT, im going to stick with a half scoop, I feel much better mood wise.
    -1/2 scoop Focus XT daily, even if I don't work out that day ill still take it, everyday is a gift, your either realizing the gift of life or your just "going through the motions" of life, Focus XT ensures mentally im ready for anything! Stay focused people!
    -Got a ball game tonight, hopefully this time it actually happens!
    -Going to ramp the calories up very soon(will post more on this later), still sticking with around 2000 calories a day in a intermittent fasting form, taking a few days off from weight training just for a brief recovery before I take another step forward. (the step I took forward recently was adding in the various types of cardio into my training)
    -Muscles feeling very full!
    -Still maintaining around 206-210ish.
    Ughh we couldn't even get a game going tonight!

    Well lemme list what I have done so far in this transformation phase, about 6 weeks into it, heres what has been accomplished-
    **Progress so far**
    -Trained peripheral nervous system to change body pattern for all my exercises so my future workouts will be much more beneficial (heavy weight is awesome, but their must be TENSION present on the targeted muscle!) (also learning the function of the muscle prevents future injuries aswell)

    -Even training relatively lighter than usual, changing my execution im still making gains in size/strength/body composition. (even my cardiovascular / endurance has improved tremendously!)

    -Made my body extremely receptive to nutrients

    -CNS is completely fired up. Its time for the home run. Stay tuned.
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  27. Quote Originally Posted by TheHardOne View Post
    7/12/12 Update

    -Rest day yesterday
    -Dosing Change, instead of a full scoop of Focus XT, im going to stick with a half scoop, I feel much better mood wise.
    -1/2 scoop Focus XT daily, even if I don't work out that day ill still take it, everyday is a gift, your either realizing the gift of life or your just "going through the motions" of life, Focus XT ensures mentally im ready for anything! Stay focused people!
    -Got a ball game tonight, hopefully this time it actually happens!
    -Going to ramp the calories up very soon(will post more on this later), still sticking with around 2000 calories a day in a intermittent fasting form, taking a few days off from weight training just for a brief recovery before I take another step forward. (the step I took forward recently was adding in the various types of cardio into my training)
    -Muscles feeling very full!
    -Still maintaining around 206-210ish.
    can't go without my focus. Even my roommate is hooked. Sometimes I won't have a whole scoop, but tastes so damn good gotta have at least a half a scoop a day!
    Serious Nutrition Solutions Representative
    X-GELS THE Prohormone alternative!
    anabolicminds.com/forum/supplements/246394-arachidonic-acid-help.html

  28. 7/14/12 Time for SuperGrowth!

    *Chest*
    -Goals?
    Stimulate the high threshold fast twitch motor neurons for the first half of my workout, increase load / increase work capacity are the primary goals of my high threshold work. Then finish off the workout by training the full biomechanical range of motion of the targeted muscle, with short rest periods, higher reps to train the slower twitch fibers, enhance various growth factors to aid in my recovery.

    Warm up / Pre-Pump
    -High rep pressing / rowing / laterals, until a slight pump is achieved

    High Threshold Work (4021 tempo, no forced reps, mind to muscle connection was at its best, even though I used lighter weight, the load / tension was on my pecs, ive never been able to control 225 with my pecs like I did today, PR for me!)
    -Flat barbell Bench Press
    225x6
    225x6
    225x6
    225x4 (once performance is starting to lower, move on!)

    -Incline Barbell Bench Press (4021 tempo, execution was at its best!)
    165x7
    185x6
    165x6
    165x5

    Maximum Pump Work (20-30 second rest periods, smoother tempo, iso-stretching and peak contractions were utilized) (performed as a complex)
    Pushups
    DB Flys (external rotations / internal rotations with a locked out arm on the negative/positive to fully lenthen/shorten pecs)
    Push Ups
    DB Flys
    Dips
    Dips
    Pec Deck

    **Notes**
    -Good Pump! (going to lenthen the rest periods for my max pump work, when my chest is fatigued the pushups become a tricep/delt movement, always strive to get better folks!)
    -8g Cit Malate Pre
    -1/2 scoop Focus XT Pre (1 hour)
    -Calories are now in full force! (more on this later)
    -Pecs feel so tight right now, its hard to bring my hands in together when typing on this keyboard lol.
    -I know some people get discouraged when using lighter weight....I don't! Aslong as the tension is greater than the last workout its progress!
    -Goals for next workout
    **Add 10 pounds to my flat/incline press while staying in the 6-8 rep range / same tempo
    **Increase Work Capacity by 2 sets on my flat/incline press without performance lowering
    **Lenthen rest periods with my max pump work so my isolation work will produce a better pump in my pecs (when the targeted muscle fatigues, guess who comes to the rescue.....Mr.Triceps and Mr.Deltoids.)
    -Going for that dense, full, complete/aesthetic appearance! Anyone can get big, but I want that "WOW" factor, for example like a Kevin Levrone apperance / Ben Pakulski look.
    -SuperGrowth time!

    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  29. 7/14/12 Chest (pm) Sarcoplasmic Hypertropy / Slow twitch focus

    *Chest
    -Incline Wide Grip Bench Press (3232 tempo on all these exercises)
    115x30 rest 60 seconds...
    165x12 rest 60 seconds...
    165x8 drop set to
    115x15 rest 30 seconds...
    115x12

    -Flat DB External Rotation on the negative / Internal Rotation on the positive Press (45 second rest periods)
    35x25
    45x20
    45x15
    45x12
    -Flat DB Press (regular version) (45 second rest periods)
    45x15
    45x12
    45x10

    -Flat DB Fly Superset DB Pullover (emphasing the stretch, on the positive come in to a locked out arm internal rotated wrist to fully contract pecs) (45 second rest periods)
    -15x15-20 (40lb db for pullovers x 15)
    -15x15-20 (40x15)

    -Pec Deck (emphasing the middle part of this movement where the pecs are under constant tension)
    Stack x6 + Triple Drop set

    **Notes**
    -Wha?!!? Wha?!!!! Same bodypart twice in one day?!!? OVERTRAINING!!!! haha, cool it! The first workout is a fast twitch / myofibrillar based workout (yes sarcoplasmic hypertrophy will occur to a degree), the 2nd workout a few hours later is a sarcoplasmic / slower twitch focus, higher reps, pumping the muscle with as much nutrients as possible.
    -Aslong as im not doing 2 heavy workouts for the same muscle in the same day its fine, and aslong as I don't do any forced reps with the first workout my CNS will be fine.
    -Sacrificed some electronic "devices" that were chewing up our electric finally gone, so now I can afford to eat alot more than usual.
    -With the 2 a day training, my macro nutrients will be a little over 1xbodyweight for protein, 800g carbs, 120 grams of fat. (will be adjusted as time goes on)
    -6g Cit Malate Pre
    -Oh and keep in mind, ive bench pressed 405, squatted / deadlifted 585 when I was 18, around 180 pounds, im making the muscles fire as optimally as possible, don't worry the numbers will go up!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  30. 7/14/12 Article of the day! (not by me)



    Blood Flow Restriction Training

    Q and A with Jeremy Loenneke





    Q- For people who may not know the name Jeremy Loenneke can you tell the readers a little about your personal and professional background?

    I’m from Redhawk Nation, otherwise known as Southeast Missouri. I grew up there and came across natural bodybuilding in about 2003-2004. I saw a video of this crazy man Layne Norton moving a ridiculous amount of weight. I did my undergraduate at Southeast Missouri State University and graduated with a degree in Health Management with an emphasis in Exercise Science. Prior to finishing my undergraduate degree I completed an internship in Dr. Huey’s muscle physiology laboratory at the University of Illinois. It was during my time there that I met Layne Norton and the rest of the crew who are still some of my best friends to this day. Following my internship, I completed my masters back at Southeast Missouri State University in Nutrition and Exercise Science under my mentor Dr. Joe Pujol. My focus was on blood flow restriction training using a practical mode (i.e. knee wraps) of application. Following my masters I started working on my PhD in Exercise Physiology at the University of Oklahoma in the Neuromuscular Laboratory under Dr. Mike Bemben. I am fortunate in that I work with outstanding individuals not only in the lab at OU, but from other laboratories across the nation. Just to acknowledge a few people in no particular order who have helped me generously through my life: Takashi Abe, Mike Bemben, Joe Pujol, Jake and Gabe Wilson, Chris Fahs, Lindy Rossow, Layne and Isabel Norton, Robert Thiebaud, Jeremy Barnes, Austin ‘Stone Cold’ Thrower and Ryan Kloeppel. There are many more than that, but we would be here all day if I listed them all. I feel it is important to acknowledge these people, because without them, we wouldn’t be having this interview.



    Q- What is Occlusion Training and how did it get on your radar and become something you wanted to research?

    I came across occlusion training or blood flow restriction (BFR) training as I prefer to call it while I was interning at a laboratory up at the University of Illinois. I was working out at Gold’s Gym in Champaign when Layne Norton, Gabriel Wilson, and Chris Fahs introduced it to me. I was skeptical at first, but the more I read about it the more interested I became. It was literally one of the first things in my life that I became absolutely 100% passionate about. It was something that I needed to try and learn everything about and it has literally been on my mind every single day for about 4 straight years. When I left the University of Illinois to go and complete my masters at Southeast Missouri State University, my mentor suggested that I start actually collecting some data on it. The rest is pretty much history.



    Q- What is the main purpose of Occlusion training or Blood Flow Restriction (BFR)?



    We tend to lean towards the term of Blood Flow Restriction (BFR) rather than occlusion because the word “occlusion” gives people the idea that we are completely cutting off blood flow to the limb, which is not the goal of BFR at all. The purpose of BFR is to allow blood into the muscle, but to largely reduce the amount that leaves the muscle (i.e. venous pooling). If you have cut off arterial inflow, then you are doing it wrong. BFR allows beneficial adaptations to occur at very low exercise loads/intensities. This is important for those who might be injured, during a period of deloading, or when you just don’t have the mental focus to train heavy that day. For the healthy gym goer they can supplement their training with BFR and see benefits, but it wouldn’t make a lot of sense to make it your primary or sole mode of exercise. However, there are different levels of effectiveness for BFR and I usually separate them into 3 different categories.

    The first is the application of BFR, in the absence of exercise. This stimulus does not appear adequate to produce muscle hypertrophy, however it seems like it can maintain or slow down losses in muscle mass and strength during times of unloading (e.g. recovering from surgery).



    The second is the application of BFR with slow walking or cycling exercise. This stimulus is capable of producing muscle hypertrophy; however the increases observed are substantially less than what is observed with BFR in combination with resistance training. It is important to remember that this type of exercise needs to be completed with SLOW to moderate walking/cycling. DO NOT sprint under BFR. The point is to work at low intensities, don’t lose sight of that.



    The third and most effective mode is applying BFR in combination with low load resistance training. The increase in muscle mass and strength from this will be much greater than what is observed with BFR in combination with slow walking/cycling. It is very important to make sure that this type of exercise is completed with a LOW load. If you do BFR in combination with a high load it defeats the purpose of the stimulus and appears to be largely ineffective. This type of exercise should be completed with a LOW load and HIGH volume.



    Q- What is the mechanism of how BFR causes hypertrophy?

    That is the million dollar question. It is often erroneously said that the mechanisms behind BFR are an increase in metabolic buildup (e.g. lactate) which cause fatigue and the recruitment of fast twitch fibers. While this is very much true with BFR in combination with resistance training it provides little explanation for what is occurring with BFR in the absence of exercise or when combined with slow walking/cycling. To illustrate, there is no muscle contraction in the absence of exercise therefore fatigue and recruitment can’t be occurring. There is also not a significant increase in lactate with BFR in the absence of exercise or when combined with slow walking. We have hypothesized and have data that suggests that the foundational mechanism that is likely present with all forms of BFR is an acute fluid shift induced increase in muscle size (i.e. muscle cell swelling). Said another way, the fluid shift that occurs from applying BFR is able to cause the muscle cell to swell which may be important for muscle anabolic signaling. As you can tell, the mechanisms behind BFR are complex and likely build upon each other for great adaptation. That is likely the reason why BFR in combination with low load resistance training is the most effective because you get 1) cell swelling, 2) metabolic buildup, 3) fatigue, and 4) increased fiber type recruitment whereas with BFR in the absence of exercise you are only getting cell swelling.



    Q- What is the most practical instrument to use as cuffs in the gym? Do you recommend knee wraps?

    For practical application, I think knee wraps are excellent. There is also some acute and chronic research to support their use. It is true that you cannot set the pressure like you can on the devices that we use in a research laboratory, but for the general person that is not really important. For example, in a research setting it is very important to understand and control for absolutely everything you can. The gym goer shouldn’t concern themselves with that and should focus on causing a fluid shift by applying the knee wraps and completing an adequate volume of work.



    Q- Are there specific muscle groups which have been shown to respond best to BFR? Are there any muscle groups it would not be possible to use BFR with?

    For a long time it was thought that BFR was only working for the muscle groups that were below the restriction. For example, if you restrict blood flow to the upper arm, it was thought that only the biceps/triceps would see positive adaptation since they were the only muscles under BFR. However, recently it has been observed that the chest can also increase size and strength even though it is technically not under BFR. It is unknown exactly how that is occurring, but there is data to suggest that acute muscle cell swelling might be playing a role, as there are greater acute increases in chest muscle size following bench press exercise with BFR applied to the arms.



    Q- How tight should the cuffs be to induce the most optimal results?

    This is a great question. First it is important to understand that the wraps should be placed at the top of the arms or at the very top of the legs (not around the knee). Wrap the wraps right on top of each other to make the final application not much wider than the normal wrap width. The wraps should be applied “snug” but NOT excessively tight. For example, if you apply them and you are in pain before you have completed a repetition, then the wraps are too tight and you should remove and loosen them. Any discomfort/pain you have from BFR should for the most part be coming from the buildup of metabolites. With resistance training, it is important to make sure that the load you are lifting is LOW…for example, 20-30% of your maximal weight (be honest with yourself as to how strong you actually are). I typically recommend that you shoot for 30 repetitions in the first set followed by 3 sets of 15, with 30 seconds rest between each set. If you are not even getting close to those repetitions, either the load is too heavy or the wraps are too tight. Remember, the wraps need to be ‘snug’ enough to cause a fluid shift, not to completely cut off blood flow to the limb.



    Q- Is BFR training something you would recommend to bodybuilders to help bring up lagging body parts?

    Absolutely, I would definitely recommend it for a lagging body part. Perhaps after the completion of some high load training you could finish with some low load training under BFR. I have had several bodybuilders (Pro and Amateur) tell me that this has worked for them in the past. More importantly than that, there are over 40 published chronic training studies on the topic, which suggest that it is beneficial.



    Q- How often should one use BFR?

    Being that when done correctly you get minimal muscle damage, it is very common in the literature to train with very high frequencies (up to twice a day). However, since most people are also training with heavy loads, it might make sense to just use it in conjunction with your normal training split. For example, if you do Legs on Mon/Friday then use BFR with legs on Mon/Friday, not every other day of the week.



    Q- Is there a special set/rep/load protocol which has been shown to produce the best results?

    With walking/cycling I would recommend working your way up to about 20 minutes of LOW INTENSITY exercise. I would probably start with 10 minutes your first couple of times to get used to it.

    With resistance training I would recommend working your way up to 4-5 sets (I’d probably start with 2 sets your first few times). I think it is important to make sure you are getting adequate volume so I would advocate shooting for 30 reps in the first set followed by 3 sets of 15 (30 seconds rest). You might not be able to get all of them, but you should be getting close. As I said earlier, if you are not, then the load is too heavy or the wraps are too tight. I would also mix in some failure training every once in a while, meaning you apply BFR then complete 3-4 sets to fatigue.





    Some take home points on BFR from Jeremy Loenneke



    Remember the wraps should NOT cut off blood flow completely.



    Remember that BFR should be performed in conjunction with low intensity walking/cycling or LOW LOAD resistance training (20-30% max).



    It is important to understand that your heart rate will be elevated with this type of exercise because you are reducing venous return, so basing your exercise on %HR with BFR exercise is not valid.



    If you have a condition that may compromise your vascular system, I would not recommend performing BFR exercise.



    Do the work…science explains how things happen, but it all comes down to doing the work. To become who no one else is, you must work like no one else does #outwork.
    *LG Sciences Board Rep*
    Changing Lives is what I crave.
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