Jaksokuvaus
In this episode, Sal, Adam & Justin discuss two exercise techniques that are ignored or unknown to most people that can take an at-home workout to the next level. At the end of the episode they provide a full workout that incorporates both techniques. Mind Pump practicing what they preach. (5:11) How you can be creative and smart at the same time working out from home. (8:10) The two training techniques that will advance your at-home training. (10:44) Blood Flow Restriction (BFR) or Occlusion training. (12:03) Why did it become so popular with rehab? (14:11) Why is it so valuable and beneficial to you? (16:11) How to do it at-home. (26:22) The lost art of Isometric training. (27:54) Why bodybuilders are so good at connecting to a muscle. (37:55) The amplifier/speaker analogy. (40:42) A full-body workout that incorporates both techniques. (42:35) Legs. (42:57) Isometric Lunge. (2-4 sets, 5 reps each leg) Chest. (44:48) Iso-squeeze. (3 sets, 5 reps each set - hold for 5 seconds each rep) Back. (46:25) Prone Cobra. (3 sets, 5 reps each set – hold for 5 seconds each rep) Shoulders. (46:49) Isometric shoulder retraction. (3 sets, 5 reps each set – hold for 5 seconds each rep) Core. (47:26) Hollow body hold. (3 sets, 5 reps each set – hold for BFR training. (47:53) Biceps. (4-5 sets, 30 reps first set, 15 each set after) Triceps. (4-5 sets, 30 reps first set, 15 each set after) Calves. (5 sets, 30 reps first set, 15 each set after) Related Links/Products Mentioned April Promotion: MAPS Prime/Prime Pro ½ off! **Code “PRIME50” at checkout** Special Promotion: MAPS Anywhere ½ off!! **Code “WHITE50” at checkout** Mind Pump Webinar Mind Pump’s Occlusion Training Guide ½ off! **Code “BFR50” at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners! Occlusion Training Tutorial- How to Increase Muscle Size Using Blood Flow Restriction – Mind Pump TV How Blood Flow Restriction Training Works Blood flow restriction training in clinical musculoskeletal rehabilitation: a systematic review and meta-analysis Blood Flow Restriction Training: The Next Generation of Anabolic Exercise Charles Atlas's Dynamic Tension System Rubberbanditz Resistance Band Set Correcting Upper Cross Syndrome to Improve Posture & Health-- Prone Cobra Mind Pump Free Resources People Mentioned Ben Greenfield Fitness (@bengreenfieldfitness) Instagram Eugene Teo (@coacheugeneteo) Instagram Mind Pump (@mindpumpmedia) Instagram