Bodybuilders and powerlifters go to the gym to make their muscles stronger and bigger by doing a lot of lifting for hypertrophy. If you want to be stronger and look bigger, you will be interested to know how you can accomplish both with a single workout. With Layne Norton’s BFR program, you won’t have to spend hours in the gym in order to gain your desired muscle size.
For this workout, you need to start with the squat, and then move on to some muscle building work for your arms and calves using occlusion training and cluster sets. Take note that these are advanced techniques, and could be intimidating at first.
You don’t need to be a powerlifter to perform the barbell squat. This is one of the best weight lifting routines aimed at building strength and size. This routine will put a lot of stress on your entire lower body, thus making your core really strong. Since you will be doing a low-rep scheme, you are supposed to use heavier weights on this exercise.
When doing the barbell squat, it is recommended that you take 5 to 10 minutes of rest in between sets. Many would say that taking a rest too often or too long would cut down on your muscle stimulation. But well, that isn’t what actually happens. As a matter of fact, fitness experts say that taking longer rest periods allows you to give max effort to each set and enables you to lift close to your max weight.
The use of occlusion training wraps during your workouts is another vital factor for your success. In this kind of training, you will use your occlusion training wraps on your wrist, knee, arms, or thighs so that blood flow to the veins is restricted, but not the arteries. Through this restriction, there is an increased cell swelling, which is beneficial for building more muscles.
What many gym-goers like about occlusion training is that it enables them to get a lot of muscle stimulation without putting so much stress on their joints. Occlusion training combined with low-intensity resistance is proven to be as effective as traditional weight lifting routines and hypertrophy training when it comes to increasing muscle strength and size.
When doing occlusion training, be sur to choose a weight that is around 20 percent of your one-rep max. It is not a good idea to force yourself to go heavy. You should aim for high reps and volume and not weight.
If you are not sure how this muscle building workout works, it is always best to get a personal trainer to begin with. And when it comes to getting reliable occlusion training wraps, BFR Bands is what you need.