High-Volume BFR Arm Workout | Flex Friday with Trainer Mike


This arm workout from personal trainer and bodybuilder Mike Hildebrandt will give you an unbelievable pump. All you need is a pair of BFR bands to get the best workout of your week!
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| Mike HIldebrandt’s Summer Pump Chest & Triceps Workout |
1. Close grip bench press: 4 sets, 8 reps
2. Standing dumbbell alternating curl: 4 sets, 8 reps
3. Superset
a. Incline dumbbell curl: 3 sets, 10 reps
b. Standing barbell curl: 3 sets, 10 reps
4. Superset
a. Dumbbell skull crusher: 3 sets, 10 reps
b. Standing barbell extension: 3 sets, 10 reps
5. Superset
a. Spider curl: 2 sets, 15 reps
b. Dumbbell kick back: 2 sets, 15 reps
6. BFR cable curl: 30,15,15,15
7. BFR cable extension 30,15,15,15

| BFR / Blood Flow Restriction |
BFR involves wrapping a device such as a pressure cuff, KAATSU device, or even knee wraps around the top portion of a limb to restrict blood flow out of the working muscle. During properly performed BFR, blood is able to enter the muscle via arterial flow; however, the veins are restricted so that blood is partially prevented from leaving the working muscle.

This arrangement allows for a swelling effect of the muscle, which is the first mechanism of muscle growth I explained in my article, “Mass Class: The Fundamentals of Muscle Growth”.1 Blood flow restriction also causes a buildup of metabolites, such as lactic acid, that have been shown to directly stimulate muscle growth. And the direct fatigue caused to the muscle forces the nervous system to recruit the largest fast-twitch muscle fibers, which have the greatest capacity to grow.

| Why BFR Works |
Blood flow restriction training (BFR) is a cutting-edge, effective training technique that works by restricting blood flow to the veins, but not the arteries. When you restrict blood to the veins but leave the arteries open, you deliver blood to the target muscle without letting it leave.

This restriction causes an increase in cell swelling. When your cells swell, they sense danger and eventually restructure themselves and get larger. That means bigger muscles for you!

BFR training also causes lactic acid to become trapped in the muscle. Lactic acid is actually anabolic, or muscle-building, and can turn on protein synthesis, so this is another novel way that BFR stimulates growth.

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