re: PUTTHEFORKDOWN V. 2024- daily nutrition thread

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Been reading up on blood flow restriction for growth. It looks legit, but do you add it on to the end of a regular workout?

Say I bench 225 pounds and do three sets of five for strength. Would I then tack on four sets of ten at 95 pounds with the BFR bands?

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yea you just tack it on at the end using isolation exercises and light weight.

so lets say you want to target arms and calves for 6 weeks


keep normal routine but cut back extra volume on those areas...not completely but may 3 sets for bis & tris and then 3 sets total for calves.

then 2-3 days a week hit like 5-8 sets of brf training for each bodypart. I suggest supersetting bis and tris as they are going to feed off one another with all the blood pumped into the muscle.

then another 2-3 days a week for calves superset tib raises with calf raises using light weight, could even do that as part of the warm up and cool down everyday if you wanted.

bfr is just about getting crazy painful pumps using light weight to get stubborn muscles to grow