Use Blood Flow Restriction Training
Blood flow restriction training works particularly well for training arm muscles. When you restrict blood flow to a muscle, you’re forcing blood to pool in that muscle—giving you a much bigger pump than you otherwise would. Blood flow restriction—also known as “occlusion training”—prevents blood from escaping your veins, but it allows your arteries to continue delivering blood to the muscle. It also “tricks” your body to use large fast-twitch muscle fibers, which leads to growth.
When utilizing occlusion training, however, start by using 50% of your normal weight. This type of training will allow your joints to recover while taxing your body and increasing the size of your arms. Use knee wraps high up on your arms—tight enough to be uncomfortable but not overly painful.
Try a superset of triceps and biceps. Use a rope pushdown for triceps and perform standing dumbbell curls for biceps. Use 50% of your regular weight.
Sample Occlusion Workout
1. Tricep Rope Pressdown 1 x 30 (superset with dumbbell curls)
2. Standing Dumbbell Curls 1 x 30
3. Tricep Rope Pressdowns 1 x 15 (superset with dumbbell curls)
4. Standing Dumbbell Curls 1 x 15
5. Continue you this until you complete three sets of 15 reps, and then pull the tourniquet off.
Back to top