All aboard the Occlusion train !!

As a keen follower of the fitness trends, and especially the fads that come and go quicker than the seasons, I thought I would try my hand and research the latest facebook "suggested post" and trending word at the moment…Occlusion training.

 

Sometimes referred to as blood flow restriction training and some other names. Occlusion training seems specific to limb muscle training (i.e. biceps, quads, forearm etc.) and no other muscle groups like Chest or delts. The gist is this method, tie off the desired limb/s that you are training with a flexible tourniquet and use lighter weights to reach faster/bigger/harder muscle growing pumps.

 

Sounds dangerous right? Well certainly it can be. Too much tightness and there goes ALL of your blood supply and in severe cases (normally linked to hereditary predisposition to or poor health and hydration) Rhabdomyolysis can occur. However it seems that this BFR (Blood flow restriction) training has been around for a while, with wikipedia sighting a 1966 as its discovery year.

 

Ok.

So the negatives aside, yes I had heard of this some years ago, BUT for some reason it seems to be having a resurgence. If you want to read more about the technique and tips from “professionals” that have been using it for a while follow some of the google links in a search like www.bodybuilding.com/fun/ask-the-muscle-prof-occlusion-training.html .

 

Where I am heading with this post is to see if there is any truth to the hype and hypertrophy!

 

So here goes.

 

For some time now my arms days have become a standard fixture and for all the gains in strength and the vein busting pumps at each session, the best I could get measurement wise from a session was 41cm (with a resting size of 39-40cm ) and to top it off, no DOMs in the days after. As much as DOMs is not the key sign that muscle growth is occurring, it is a sign of muscle fatigue causing damage and hence requiring repair and thus growth.

 

So last night I changed up my usual plethora of workouts to choose from to include some lower weight, higher rep occlusion movements.

 

As far as my first attempt went, I wasn’t quite using the right gear (elastic pressure bands etc.) But the level of tightness and the ability to allow flexibility in the tourniquet was there (so my arms didn't drop off) and I proceeded to hit biceps and triceps with the lower weights and higher reps. Mixed in with some unbanded regular work also, I did notice some vein bulging beyond what I had seen before, but the real results came in the measure up after the session.

 

We had pushed the results to 43 cm! 2 cm of swell beyond my normal so 3 cm from a standard flex, visually I had never seen my arms so big post workout.

This was stage 1 in my process of tests.

As I research it a bit more and test its effects on legs I will update this post.

Stay tuned for more updates!

AFK Sorry BRB

So my twin boys are taking a lot of my free time and the rest of my spare time then goes to sleep or spending time with the wife. So it's fair to say, family time is outweighing fitness time at the moment. I wouldn't have it any other way!
BUT the gym is progressing with more gear that can use (I now have a squat rack set up so I can move past 67kg squats, and have just about finished a tricep pull-down device.)

So what is next in the plans?
Not much more in the equipment side, except a stand alone bench, instead, focusing on getting more gym sessions in and amping up my game!

Currently on the way home from a 10 day family holiday...no gym, excess food...let me post a real start weight with pics and then follow how I get back on the fitness track and what set backs I face along the way.

Don't hold a grudge!

It's pretty important to respect and love yourself AND your body.

Since life is about balance, so what if you mess up your usual meal plan over a weekend, are you about to compete in a competition?  What about having to sacrifice some gym because family is more important? Again I ask, do you have a fitness expo to star in?

What am I getting at?

We see so many fit body images all the time on social media and the likes. But lets be realistic,  most of these people have this as their job or are showing off years of dedication or months of competition prep for an up coming or finished competition. I'm not knocking those that do, I'm just asking those who have lost their way to NOT hold a grudge against themselves.

Sure idealy, eat healthy, train often and you will feel awesome AND look awesome because of it.

But if you are not a bodybuilder or fitness model cracking down to attain a goal don't let a couple of extra cookies at a morning tea catch up, or a party with friends binge cause you too much upset.

Instead, breifly acknowledge the fun time you had, register that this is not a normal thing AND move on.

Did you overbuy naughty treats for the kids birthday party? Chuck em out or take them to work to share with others. Don't keep snacking and regretting over the week.

Did you have to miss a week of gym? Use that thinking time to plan what you will do in the week ahead.

Remember it is fine to dream and healthy to have a body image goal. But if it is not realistic, you might be on a path to self loathing and enivitably...loss of motivation.

Enjoy food, family and experience ad balance that with healthy choices where you can and as much exercise as you can to keep it all in check!

Push it to the limits!

So the home gym is coming together and breaking PBs have already begun for 2016!

But there is still one PB that I can't achieve...yet

Back when I was using my old gym, the power rack setup made for a great environment to try and smash squats. Currently I have no facility to go large on my squats.

Instead I have to load the bar, then clean and press it above my head, lowering it behind my head to a squat position. As you might imagine,  this starts to become dangerous and limited by my clean and press ability.

So next weekend the build for a squat rack of sorts will begin. I will update this post with pics and progress so you can see what I came up with.

Stay tuned!

The twelve tasks of Hercules!

I am going to share an overall body workout to do at home with some basic equipment. It was developed for a great friend and brother from another mother, this herculean workout is split into 3 for 3 separate sessions and is designed to be high intensity for weight loss and strength conditioning.

Here it is,
The twelve tasks of Hercules.
WORKOUT 1
1. Push ups 25. ANY WAY YOU CAN (low option on knees, just get them 25!)
2. 2 min fast jog 3 min slower jog (treadmill or around the block )
3. 25 dumbell/kettle bell shoulder press
4. 25 dumbell/kettle bell bicep curls
REPEAT X4
WORKOUT 2
5. Plank till failure
6. Burpees 12 (Low option, no final legs throw out)
7. 25 Lat pull down (machine or 10 chin ups  )
8. 25 chest fly (machine or on bench)
REPEAT X4
WORKOUT 3
9. 25 Prisoner squats.
10. 25 lateral Dumb bell shoulder raises
11. 25 Leg raises (machine OR dumbbell beginner squat /front kettlebell squat )
12. 25 calf raises  (on ledge or edge)
REPEAT X4

Don't know an exercise? Google it or ask me!

Get up off the couch or spend that last 30-40 minutes after or before work getting one of these bad boys knocked out and you too may become...Hercules!

Dad life!

So almost  two and a half months have passed since

Sorry interrupted by one of the boys...where was I?

Yeah two and a half months and what can I tell you? Father hood is an energy drain. BUT I believe that the work I put into my fitness over the last five years has paid off.  Ab strength, leg strength and core strength have given me no end of talent for holding and caring for these guys in the most awkward positions. Even the constant up and down from the couch becomes wearysome.

Currently I do a Grit styled HIIT session in my garage with my pupil and wife. And at least two other targeted weights sessions through the week and weekend utilising my new gym additions.

Besides fitting in around 3 home gym sessions a week, I have set myself 2 daily challenges.
1. 100 pushups a day
2. Plank beyond PB each day.

The pushup and plank challenge is easy to get in each morning while taking care of the boys, because I only have to be present to tend to their needs, the rest of time would normallybe spent killing time watching the Food network...

To attain the push ups, batches of 25 are used and I vary between wide mid and close hand positions as well as on raised fist and flat palm. The variety helps work a wider range of muscle fibers.

My journey of Fatherhood is still only young, but I remain determine to enrich my boys life with fitness and health as well as encourage momma to stay fit also.

It's not easy and not always convenient for the boys to get that workout in, but in between it all, I'm making it work!

The Fit Pit! Under construction

In the last week or so I have begun the task of setting up the third garage to be the base of the "Fit Pit" my very own home gym!

Flooring has been taken care of for now with the use of interlocking EVA foam mats. They are cheap as from Kmart and if damaged too badly, can be easily swapped out for a replacement. And if you want to wrap it around something you want to have firmly planted on the concrete, they are easy to cut.

At the moment I'm trying to nut out a neat solution for a squat rack come power rack. I want to to stack against the wall when not in use so as to maximise the current floor space for other activities.

With more equipment to come...I can't wait to see what the Fit Pit will be capable of next.