< strong>Want thicker arms? Try blood flow restriction training!
Strong arms and bulging biceps are what every man desires!
Although the arms are a small muscle group, as athletes, bodybuilders or ordinary people, they all hope to have enviable arm muscles.
Today I’m going to introduce you to a great method to help you build thicker arms!
Blood flow restriction training (BFR)
Restrict blood flow training As the name suggests, the method is to block the blood circulation of the muscles. This is achieved by binding restrictive tools when the arms are curled. The purpose of blood flow restriction training is to block venous blood flow without significantly affecting arterial blood circulation. In this way, blood can flow into the muscle but cannot flow out.
The muscle-building principle of blood flow restriction training comes from metabolic stress!
We mentioned metabolic stress among the three major mechanisms of muscle growth before! metabolismStress is an important factor affecting muscle-building training, and the blood flow restriction training method is to increase metabolic pressure to help muscle growth! Recommended reading: What is metabolic stress?
At the same time, because there is no need to bear too much weight, the pressure on joints, tendons, and ligaments is reduced!
How?
Action: Barbell curl
1.Choose elastic bands, bandages, sleeves, etc. for binding
2. Bundling position: the top of the biceps of the arm
3. How tight is the binding? One principle is to keep it tight but not uncomfortable when resting." On a scale of 1 to 10, the pressure will fall around 7.
Note: Too tight will make the whole body Blood circulation in the target area becomes blocked! The purpose of blood flow restriction training is to hinder venous return, not to restrict blood flow to the muscles.
4.Choose weights: light weights, heavy loads. Keep at 20%~30% of 1RM. 15-25 times per group
5. Number of groups: 4-8 groups
6.Rest between sets: 30 seconds
Do you need to take apart the rest between sets?
It is recommended not to take it apart. If you untie the binding tool, this will also be greatly reduced. Metabolize stress and stimulate growth. Untie the tool after you complete the last set of blood flow restriction training.
6. Frequency of use!/p> You can think of it as a very good muscle-adding method, but it is not recommended that you use this method frequently! It is recommended that if you are in the muscle-building period, you can do it once a week! < strong>Related recommendations
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