TrainingVideos

Introduce Blood Flow Restriction to Your Leg Workout of the Day

Mark Dugdale Elite FTS

The following details my leg Workout of the Day from Kirkland Gold’s Gym. I trained with Eli again today. Last week, I trained with Kris Gethin and Joel Barham. I basically threw every high-intensity technique I could at them because we hadn’t trained together in 10 years since the filming of my Legacy DVD when Branch Warren and I went into the Monroe State Penitentiary and did a seminar with 70 inmates. Last week’s workout was brutal and lasted nearly two hours.

PicsArt_04-06-02.35.16

Today I wanted lower volume and a shorter workout. I elected to introduce Eli to Occlusion/Blood Flow Restriction (BFR) Training. It was brief but kicked our asses nonetheless. Here are the details of this training session:

Lying Leg Curls

  • Set 1 x 20 reps with 65 pounds (warm-up)
  • Set 2 x 2-1 unilateral eccentric focused reps for 6 followed by 6 bilateral reps with 65 pounds
  • Set 3 x 2-1 unilateral eccentric focused reps for 6 followed by 6 bilateral reps with 65 pounds
  • Set 4 x 2-1 unilateral eccentric focused reps for 6 followed by 6 bilateral reps with 65 pounds
  • Set 5 x 2-1 unilateral eccentric focused reps for 6 followed by 6 bilateral reps with 65 pounds
  • Set 6 x 2-1 unilateral eccentric focused reps for 6 followed by 6 bilateral reps with 65 pounds

Begin with a single high-rep warm-up set of 20. Next, do five sets of 2-1 reps, where you curl on the concentric with both legs and then lower the weight on the eccentric with a single leg. Alternate in this manner until you’ve done six unilateral eccentric reps with each leg and then finish with another six reps with both legs at the same time. The first couple sets won’t be difficult, but by the fifth working set, this will be extremely hard. I also stretched my hamstrings immediately after each set for a 20-second count.

BFR Cambered Bar Death Squats

We used a bar similar to the elitefts Rackable Cambered Bar. I used a pair of wraps like the elitefts Normal Knee Wraps for the BFR.

  • Warm-up x 25 reps with 95 pounds

BFR Death Set

  • Round 1 x 15 reps with 135 pounds
  • Rest long enough for Eli to go…
  • Round 2 x 15 reps with 135 pounds
  • Rest long enough for Eli to go…
  • Round 3 x 15 reps with 135 pounds
  • Rest long enough for Eli to go…
  • Round 4 x 15 reps with 135 pounds

This was brutal and proves it doesn’t take much weight to annihilate your quads. Wrap your upper thigh at about 70 percent of the tension used when wrapping your knees. Perform four sets of fifteen reps without removing the wraps and rest just long enough for your training partner to do their set.

Banded Leg Press

I used two elitefts Pro Light Resistance Bands.

Use bands to increase tension on the negative and facilitate explosiveness. Aim for four sets of ten reps going up in weight each time until you fail to get 10 reps.

PicsArt_07-28-12.45.39

Dumbbell Stiff-Legged Deads

  • Set 1 x 6 reps with 90 pounds
  • Set 2 x 6 reps with 90 pounds
  • Set 3 x 6 reps with 90 pounds

Elevate your toes to facilitate a greater stretch at the bottom. Complete three reps with a medium-heavy weight.

That concluded this leg workout because tomorrow is our last day for spring skiing!

Train hard!

— Mark

Source: https://www.elitefts.com/education/training/bodybuilding/introduce-blood-flow-restriction-to-your-leg-workout-of-the-day/