Testing Strength Indicators

There are some basic exercises that all lifter should test themselves and re-test again and again on over time to ensure they are at minimal maintaining strength, ideally gaining strength.  It is highly important that we all assess where we are at over time as it is QUITE possible that a current training regimen you are on is actually hurting you more than helping you.  THis is often due to following a horseshit program that recommends WAY too much volume, in the 25+ work set area.

Sprinting is a great test, but that won't really be ideal for us!

There is no fixed rule on these, come up with your own test exercises, weight amounts and rep counts.  The weights and rep counts are not as important as the process of actually having some indicators and testing them out regularly.

Bench Press High Reps:  Be able to get 20+ reps on 75% of your bodyweight.

Bench Press Heavy Reps:  Be able to get at least 5 reps on 1.5 times your bodyweight.

Bench Press Max:  Be able to get at least 1 rep at 2 times your bodyweigth.

Pull ups:  20+ reps in one set of pull ups.

Military Press:    Be able to do your bodyweight for 10 reps.

These are just some examples I follow.  A rowing variation could be added as well as some bodyweight exercises like pushups and inverted rows.  Determine your exercises, set a challenging bar that must be met, then test against this bar every month or so to ensure your basic strength continues to move forward.

Eliminate Boring from Workouts

To have any long term success in fitness you have to find things you actually like to do.    You have to eliminate the Boring from your routines.  I enjoy lifting so many of the lifts I do I mostly enjoy going through the progressions each week.  But I also have items that I am not a fan of, for example, I have a hand pedaled ergometer that I use inside my house for some cardio.  I hate doing it more than one or two times a week.  Even watching Netflix on my phone to get through it has lost its appeal.  An able bodied comparison are Treadmills.  Treadmills are F-ing boring, why on earth put yourself through that hell? 


Alternative Cardio

Battle ropes and Kettlebells:  One of my favorite energy circuits is to rotate between battle ropes, go directly to some kettlebell swings, then rest for x seconds.  This is one rotation and I will do 6-8 rotations depending on the amount of time I have and the weight being used for the kettlebell.  This is a hell of a lot more fun than steady state, blow your brains out cardio and can be performed by most wheelers.


Medicine Ball Toss:  This can be done with a partner.  You simply toss a medicine ball back and forth for a bit.  This can also be done against a wall if no partner is available.  The body actually works much harder than you realize when throwing the ball as it is an explosive movement.  The body also has to support a brace when catching the ball that provides more work than you feel.

Some Able Bodied specific alternatives are flipping a tire, doing some box jumps, and one of the all-time great exercises, JUMP ROPE.   Just do a circuit through two or three things, take a scheduled breath between each cycle, and go again.  Time will FLY!

People quit on their fitness routine more often than not because they get stuck in a rut of ridiculously boring exercises like treadmills and ellipticals.  Things like squats, deadlifts and presses (bench, incline, military) are staples that we mostly have to perform.  But even those have TONS of alterations that can be done if you need a mix up.  There are so many variations to energy and strength work, even for fellow wheelers, that everyone should be able to eliminate the Boring from their workouts.  And I would suggest you eliminate this boring immediately.

Get Back On Track

Get back on the horse!

Coming off a holiday weekend is a perfect time to address this topic.  I understand you are tired, tough shit.  Working out a little bit tired this week is the bill you have to pay for the weekend of partying.

A lot of people do not have a problem starting a healthy lifestyle with clean eating and a regimented workout schedule when things go according to a routine on regular weeks.  What people do have a problem with is staying on track once something derails them.  During the summer we have a few obvious derailleurs with a 3-4 day Memorial Weekend, Fourth of July and Labor weekend at minimum that can trip up even the most devoted trainees. Throw in a wedding or two over a summer and the summer can turn into constant distraction from progress.

People come back from these weekends exhausted.  They eat too much, they drink too much and they sleep too little.  Do this several times over a summer and it becomes a perfect formula for fat gain.  Fat that many people worked really hard to burn off from January to Memorial Day.

This is also why the Thanksgiving through Christmas time is such a problem for people.  People will go completely off their diet and workout routine over Thanksgiving, then with Christmas shopping and other holiday season commitments they don't get back on track until after New Years when they have added 10+ pounds.  There is no reason why the Thanksgiving weekend has to turn into 6 weeks of sloppy eating and minimal exercise.  But the reason why this happens is so simple, people get off track then start making excuses.

How to Get Back

Go to the gym, tonight!  If you workout from home, then do that after work tonight!  It doesn't even matter if you normally follow a strict program, use this week to just do fun stuff you like at the gym.  Get back on a regular Strength, Conditioning or whatever your goal is next week.  We already lost Monday of this week for anyone extending their weekend that extra day.  Get moving today, break a sweat, do circuits.   JUST DO SOMETHING!!

 It doesn't even matter what you actually do when getting back on track.  Do something that makes you sweat, do it a few more times through this week, then hit next Monday ready to get back onto a more regular routine with body splits, power vs reps, whatever. 

Do not let aHoliday weekend set you back weeks and months.

Dumb Exercises: Lat Pulldowns

Stop doing lat pulldowns and start doing pull ups.

There are a lot of exercises that you see people doing in the gym that a lot of times are a waste of time or just pointless.  Lat pulldowns are not necessarily pointless, but they are way over-used.  People may get results from pulldowns but they are ignoring a better movement that the body is meant to do which will minimize the full potential of the movement.

As often as possible when performing a loaded lift you should be attempting to mimic a real world movement.  This is what your body will respond the best to as you cannot easily trick 1000s of years of human evolution.  Things like lifting a weight from the ground to over your head is a natural thing your body expects to do.  There are A LOT of exercises you can split this movement into that make sense such as a deadlift, clean, military press, etc.  That one complete range of motion breaks down into several exercises, or could be done in a single movement as a Clean and Press or Snatch.  This theory is exactly why Squats are nearly unanimously the exercise annointed as the king by anyone in the strength training industry.

In the Lat Pulldown scenario that true real world movement that your body is accustomed to doing should be pulling your body to something.  A Pull Up.  This is my major gripe with pull downs, there is already a GREAT, closed chain movement for it in the Pull Up.  This is the exercise people should be spending the majority of their Vertical Pulling time on, not the Lat Pulldown.

The general real world idea of a Lat Pulldown is beyond stupid.  In what real world setting would you PURPOSELY pull down as much weight as possible down onto your head?  This would likely end in a very similar manner as The Mountain's fight with Oberyn in Game of Thrones, a crushed head.  Not ideal.

A real world application would be lowering a heavy weight from above your head but that action would feel more like a push as you SLOWLY lower something from above your head.  Or the real world movement is pulling yourself up to something, again, the Pull Up.

The real truth when it comes to lat pulldowns is they are easier.  Pull ups are a lot more work, people don't like real work.  People like to use the Cables in the gym as much as possible because it allows them to look like they move a lot of weight, yet when in reality they probably cannot do 5 strict pull ups.

Do not be one of these people. 

Use lat pulldowns as a finisher or supplement to the king of Vertical Pulling, the pull up.  If you can't do a pull up, practice.  Start with hanging from a bar for a set time until you can perform a full rep, keep adding time.  Then move into bands or assisted pull ups, it will come with time.

Bodyweight Training 101: Power of High Frequency

High frequency bodyweight training is among the most tried and true methods of strength training.  Due to its simplicity bodyweight training does not require a ton of equipment; therefore it does not sell a ton of gym memberships or fancy personal training signups.  In fact, if a personal trainer would actually apply these methods a lot of clients would probably walk out as it seems too simple to actually work.  And that is the beauty of it; it is so F-ing simple to follow and the results are staggering.


You identify 2-3 exercises, circuit through them for X number of rotations and that is your day's work out.  Then you rinse and repeat X days per week.  The overarching goal is to get to a certain number of reps for that workout, which add up to a goal number of reps for the week, which add up to a goal number of reps for the month.  As an example maybe you want to get to 500 pullups for the month by starting with 15 pullups day 1, add 1 each day over the course of 20 workouts in month (5 workouts per week, for 4 weeks), by the end of the month you will be doing 35 pullups in the final workout.

High Frequency?

Definitions vary, but high frequency means hitting an area 3+ times a week.  In the case of bodyweight type exercises it is more like 5 times a week as the tax your body has to pay from a single workout is not that tremendous compared to a max effort day of deadlifts, bench presses or squats.  You simply add a rep or two per exercise each day and the cumulative volume over the week forces your body to adapt.  And that is the magic formula, doing numerous sets for an amount of reps that is a challenge, but a single set is not grueling effort.  By the last set the difficulty will definitely increase but should still not be impossible.

Now go in the next day and do the SAME exact exercises, but add 1 rep to the total for each exercise for that day.  Do this 5 times a week for a one month.  

Doubts?  See Gymnasts

If you have doubts regarding this style of training being effective, take a look at gymnasts.  Especially gymnasts on the parallel bars and rings.  Gymnasts are among the athletes with the most desirable bodies from muscular and symmetry standpoint.  Gymnasts are properly proportioned with functional muscle, and of course, biceps that POP.

Gymnasts perform some accessory lifting but the meat and potatoes of a gymnast's workout program consists of actually performing the bodyweight exercises.  Muscle ups and handstands are a couple of the most difficult exercises to perform; these are exercises that I would doubt most bodybuilders or powerlifters could even execute.  Gymnasts do these exercises by the 1000s per week.

Getting stronger and looking better are almost always the primary goals of training.  And if girls want to lose fat the BEST way is by getting stronger.  If you pattern your goals around a type of athlete who would you rather look like?  

An impossibly strong Powerlifter who has amazing max lifts but is very bulky and possibly has a lot of noticeable body fat?  A marathoner who can run very long distances and has a great cardiovascular capacity, but no muscle tone whatsoever?

Not many people would seek either of these types of bodies for themselves yet too many people train in either of these manners.  Too many people either lift WAY too heavy, all the time.  Or too many people in an effort to lose weight do countless hours of cardio which rips away as much muscle, or more, than fat.

Closed Chain Rules

The last piece of this is the bodyweight exercises which should really be its own post.  For the upper body there are few exercises that are more effective than Pull Ups, Dips and Pushups.  And if you can do Handstand pushups against a wall, you are set!  These are all closed chain exercises which are MUCH more effective as the body was designed to do these.

A closed chain exercise can be explained as follows:

  1. In a Pulling scenario when doing a pullup we are pulling our body to something.
  2. In a Pushing scenario when doing a pushup we are pushing our body away from something.

This is why a Pullup is a MUCH more effective exercise than a lat pull down.  This is why a pushup is more effective than a bench press.  One negative with pullups and pushups is there is a challenge to adding a lot of weight.  We can add some but adding enough weight for a 1 rep max on a push up would be difficult which is why bench presses, rows, etc. are needed as well.



High frequency bodyweight training can be highly effective due to the cumulative effect it has on the body.  By doing A LOT of pullups, pushups or dips your body is forced to adapt.  And pullups dips and pushups work because close chain exercises are AWESOME.


Lifting With Injuries

What do you do if you suffer a somewhat minor injury?  As a meathead and fitness junky what the hell do we do?  The key focal point here is a "somewhat minor" injury.  I am assuming your limbs are still attached and nothing is broken.  If you have a broken arm and you are attempting to do max bench presses, you are an idiot.  If this is something more serious go to a doctor.  For the purposes of this article think of beat up joints and muscle pulls to body parts such as your elbows and shoulders.

I recently tweaked my elbow so I am living through this right now.

Day Off

When you first encounter something as I did with a tweaked elbow or sore shoulder I would take at least one day off.  I don't care what bodypart you had scheduled to train that day, if something feels off with your body, take one or two days off is a mandatory approach.  More times than not this will completely address the issue as general fatigue could have set in and your body just needs a break.  Some would argue that we should be scheduling in a week off every few weeks, which I think is plain craziness.  If I take two days off in a row for shits and giggles my workouts will be shit when I return.  

I heavily believe in high frequency training where some form of strength training and cardio work is performed six days a week.  Once you get into this regular routine it becomes a habit and will become nearly impossible to miss a workout simply because you don't feel like it.  High frequency is the cure for lazy folks.  But when you get use to this frequency taking days off is a form of torture.

Take Care of Injury

Assuming we are now passed the two days off and you are still feeling issues with an area you must begin some treatment if you have not already done so.  Rotating between heat and ice as well as various ointments.  And do whatever you can to increase your sleep.  If you are not getting at least 7 hours per night, get your 7 at minimum.  If dealing with an injury shoot for 9 hours if possible.  Sleep heals the brain and the body. 

Again, if this is something more serious go to a doctor.  I feel like I have to throw this disclaimer out there every few sentences because too many people are morons, the same type of people that sued McDonalds for having coffee that was too hot...

Continuing Exercise

If the injury is still lingering but you feel it will hold up enough to get back into some training I would go for it because that is exactly what I am doing right now.  If the body part can be avoided completely, great, but in the case of fellow wheelers the injury will be to a shoulder or elbow 99% of the time.  Here are some basics to getting back into the game.

Avoid Barbells:  Barbells mean heavy loads, even if a light load feels fine you may be too eager to load up after a feel good warmup.

Bodyweight Exercises:  I would highly recommend sticking to only bodyweight exercises for the first workout or two.  Pullups, Pushups and Dips hit so many areas and are the best bang for your buck exercises plus they should be forgiving to your joints.

30 Minutes:  When coming back from injury keep these workouts short.  Don't go over 30 minutes for at least the first two times before stretching this out.  

After three to four sessions following the above guidelines and your body feels fully back, go back to your regular routine.  If your body does not feel fully back, but you have had no setbacks, continue with the above guidelines.  Adjust volume as your body allows but continue to stick to short workouts with primarily bodyweight exercises until you have worked your way back to full recovery.


More Gym Douchebags

Every now and then I will post some gym rants that are less instructional/informational, nor specific to training approaches and exercise instruction/selection geared towards the wheelchair lifter.  Today I will jump into Part 3 of Gym Douchebags from the perspective of the wheelchair lifter or just a normal human.

There are some people at the gym that are either completely oblivious to Gym Etiquette or just oblivious to basic human decency and consideration towards others.  These people are either self-centered, selfish, inconsiderate to others or some combination of all of these.  In the world of a Gym I classify these people as Gym Douchebags.  These people either dress, do, say or emanate something that is annoying, distracting or inconsiderate to the normal humans at that gym.

In Part 1 I focused on the douchebags that leave their weights and equipment EVERYWHERE!!  (As Elaine would say DOUBLE EXCLAMATION).  In Part 2 I focused on people who do not unrack their weights, if you are strong enough to load the bar, you are strong enough to strip it back down.

Machine Hogs

Today I will call out people that hog multiple machines.  Training in groups is quite common and normal, it is even encouraged to have a gym partner to help motivate and push you.  What is NOT intended when you train with a partner or group is to use up multiple machines at once and cycle through.  And this is an especially douchy move if you are using up the PRIME equipment such as the Bench Press and Squat Racks.  These are usually somewhat limited in number per the amount of people that want to use them at peak gym hours.

If you are benching with a partner and the gym is busy enough where there is only one other bench open, stick to one bench.  If you have to adjust the weights for every set because your partner and you are at different strength levels, tough shit.  Do not be a douchebag and use up multiple benches to save you a few seconds between sets. 

Disclaimer:  Now if you train in the middle of the day when the gym is dead, go ahead and do a cycle through where each person flips back and forth as you are not affecting any others.  Especially on machines that are not always in use such as some of the specialized leg machines.

Squat Rack Shrugs

One night at the gym I was planning on coming in and using a squat rack.  My gym has an outside, garage area with two squat racks and a smith machine so I know I can always make small tweaks to certain workouts to get on one of the machines almost instantly.   On  this night when I enter the garage I see all three taken up, which was a bummer but I adjusted and flipped my workout order, no biggie.  However, it did not take me long to realize that the three machines were being used up by only three people who were rotating between each set.  These people were working out together and rotating between each rack, which had different weights, Heavy, Medium and Light-ish.  I start to get nosy.

This is extremely douchy no matter what these three jackasses are doing, but if they were doing Squats or Deadlifts or some advanced complex that was a mix of exercises that required the safety and protection of a rack, I could at least see their side.  No.  These bozos were using up three racks to do Shrugs.  SHRUGS!  Shrugs are one of the most over-used exercises in the gym.  People use them to build their traps and they get to put a lot of the weight on the bar so it makes them feel HUUUGE.  But I will let them in on a little secret, unless you are doing heavy deadlifts or heavy high pulls, your traps will stagnate.  Doing 10 sets of shrugs is a waste of time.

Once I figure out what they are doing I go up and ask one of them "How much longer are you guys gonna use up 3 racks for F-ing shrugs?"  I got a deer in headlights stare and then a response of they are just wrapping up.  If you encounter something similar at your gym YOU MUST say something.  I have learned over my many years of gym-time that these people do not even realize they are being inconsiderate to others.  Many people form their gym habits in high school or early 20s, and nearly everyone is a moron until about 28 years old, myself included.  Normal people that encounter this MUST say something for the greater good.

Benches and Squat racks are at the top of the list of gym equipment to not attempt some crazy circuit or complex as these are often in low supply and other people will get angry.  If you absolutely must do some machine combination do it on the weekend, or go into the gym at a dead time (in the middle of the day, or at the end of the night).  Do not Machine Hog during peak gym hours of 4-7.  And if you witness this behavior you MUST say something.

Boxing for Cardio with Quiet Punch

You gotta get your cardio in and its ideal to NOT have to go to any gym to do so.  If you go to a gym for strength sessions 3-4 times a week it would be nice to do 2-4 energy sessions from your home.  Any form of cardio that involves any stationary device is mind dumbingly boring torture.  Whether this is on a treadmill for folks that walk or run, an ergonomic hand pedaled machine that fellow wheelers can spin with their hands, or any other eliptical or stationary bike.  If you are stuck inside, moving but not going anywhere, over time boredom will ensue which is why boxing related workouts do so well. And... ITS FUN TO PUNCH STUFF!!!

Quiet Punch

I had been investigating getting a heavy bag to hang in my garage, but the space it would eat up just doesn't exist anymore in my already crowded garage.  Enter Quiet Punch, https://www.quietpunch.com/, an at home boxing device that anybody can set up.  The device is better termed a mobile bunching device as this could easily be brought along with people and used in any hotel.  All the device requires is a doorway, simple.

See my video on instagram:  https://www.instagram.com/wheelchairfit/

Great Variety

I am really hoping the Quiet Punch is a long term option as an active wheeler like me NEEDS VARIETY!  My hand spun ergonomic device that I am able to use inside the house is ok, but its so boring if it is the only in home cardio option.  Since i have a garage gym I am able to manipulate some workouts with lighter weights that can act as a cardio/energy session, however, meatheads like me have a tough time keeping the weight light enough to keep the workout more cardio than strength.  

Future Results and Workouts

I just got the Quiet Punch in last week so I need some more time with it to provide some honest feedback but so far I am a big fan.  There is no need for a wheeler like me to get a large heavy bag so this replaces that burden quite nicely.  I will say in just a few workouts that 10 minutes on the Quiet Punch provides an easily elevated heart rate and a quick sweat.  

Boxing certainly seems to mimic the High Intensity Interval Training (HIIT) style that is extremely popular right now.  Go hard for 30-60 seconds, then rest for 30 seconds.  Do 10 rounds of this and you certainly feel as though you put in a tough workout.  Short and hard workouts are ideal to fight off any boredom and so far I really look forward to each workout on the Quiet Punch.


Best Workouts: German Volume Training...

Hand Down, the BEST volume workout for me over 20 years of lifting is German Volume Training.  This a workout set/rep scheme that I always come back to at least once a year for a month or two.  If done correctly this approach will really test your will.

When working out you can focus on one of three areas.  Volume, where you attempt to pile on more muscle mass.  Max Effort, where you attempt to improve your 1-3 rep max on a lift.  Dynamic Effort, where you attempt to improve your power and acceleration on lifts.

What Is German Volume Training (GVT)

To perform German Volume Training you select a main compound exercise and do 10 sets of 10.  That is it, sounds so freaking simple, yet the execution by that 8th set can feel like torture.  Plus the name sounds like something out of the old Eastern European Bloc of countries that would massively abuse Steroids for any and all competitions, which is always a bonus.  Identifying the correct weight for a lift is probably the biggest challenge.  Starting with around 50% of your max on a lift is a solid starting point.  Another way to look at it is to pick a lift you can do 20 reps in a single set for.  Mix in the Double Progression method to work your way up to 100 reps. 

EX:  You start with 135lbs on a bench press and you are able to as follows

·      Set 1-6 for 10 reps each for 60 reps.

·      Set 7-10 for 8 reps each for 32 reps

·      Total workout of 92 reps.

Since you did NOT hit 100 total reps you would remain at this weight.  On your next workout with this exercise your primary goal is to raise that rep number.  Once you are able to fully knock out 10x10, move the weight up by around 5-10 lbs.

Compound Exercises

Compound pushing exercises such as Bench Presses, Incline Bench Presses and Military Presses are ideal for 10x10.  Pulling exercises such as barbell rows and weighted pullups are also ideal.  For the lower body deadlifts and squats are ideal.

Avoid Isolation Movements

This is not a worthwhile approach for isolation single joint type movements such as Curls, Shoulder Raises, Tricep pushdowns, etc.  You do not get the bang for your buck on these types of exercises so attempting this much volume on a single joint exercise would be using up way too much of your gym time spend.

Olympic Lifts

I would NOT suggest performing this type of volume with Olympic lifts.  By the 8th set the final reps are likely to get a tad sloppy and that is a HUGE no-no on Olympic lifts as so many bodyparts have to work in perfect unison.

Benefits of GVT

With most things in life, simple is almost always better.  From a tracking and thinking standpoint GVT is as simple as it gets once you identify a proper weight to start with.  Also, not having to get up to change the weights every set provides an extremely efficient workout and an ideal technique for wheelchair lifters.  The physical benefits are surprising as it will always result in size improvements when used in short spurts. 

Be Warned, it is grueling as you approach the last 3-4 sets.  It will feel easy at first but as the cumulative fatigue sets in it will become painful.  Good painful, but painful.




Blood Flow Restriction Training

What Is It?  Does it work?

I tried Blood Flow Restriction training for the first time this morning and I will provide my progress and feedback on the technique over time.  I heard about it on the Renegade Podcast by Jay Ferruggia and figured I would at least try it out on my next Bi/Tri workout.  Training is all about trying out new things, some will suck, some will become future staples.  You have no idea which one something will be if you don't give it a shot.  Plus, the variety can be very much needed from time to time.

Blood Flow Restriction (BFR)

Blood Flow Restriction training is pretty much exactly as it sounds, you restrict the blood flow to a specific body part and perform high reps with that body part.  This can be done with straps that you actually buy that are specifically meant for this.  Or you can MacGyver it and use an ace bandage or other stretchable apparatus that you can loop around an arm or leg and tighten.  I did the second one and am not sure if I did it right so I ordered some proper bands.  You are not suppose to go TOO tight as from what I have read the tightness should be about a 7 out of 10, with 10 being as tight as you can go.  It felt like my band was a little too tight.

Where to BFR

To start out I just tried it with the biceps.  I will next try doing it with the triceps on some bodyweight extensions.  BFR can be applied to the the legs as well, which won't do me any good. :)  BFR makes sense on any of the limbs where you want to add some muscle mass via a technique that mixes things up.

Some also claim that you can do BFR on the chest, but I cannot see that happening in my near future as I would be quite hesitant to purposely affect blood flow in and out of my heart.  The chest area would seem like an easy area to screw up and give yourself a heart attack, literally.  So hard pass for me on that.

Do a search on YouTube to see how to properly place the bands on whichever body part you plan on targeting.

Why to BFR

BFR, if done correctly, should give you a massive pump.  That is the claim to fame for the technique.  The benefit is you do not have to kill your limbs with 100s of reps to chase the pump.  BFR will allow blood flow into your muscle via the arteries but the constrictor’s (band) goal is to NOT allow blood to leave the muscle.  The theory is the muscle is FORCED to grow because of this excess blood in the muscle; that is how the muscle adapts to this stimulus.  

To be able to grow specific muscles without killing the joints is THE number one reason I am interested in BFR training.  At this point in my lifting experience I am not really able to induce that pump into the biceps without a very high number of reps and usually in a superset manner that just gets into a number of reps that is boring and unsustainable.  This is a killer on the elbows as the elbows will give out before my biceps have had enough.  And the same applies to the triceps, doing too much weight or too many reps on a cable pushdown kills the elbow over time.  If you can achieve the same pump, or greater, with using less weight and reps than I am IN!!!!

This also applies to folks who still want to make aesthetic progress on their legs but just can no longer do REALLY heavy weights.   By properly setting up BRF bands on their legs they can get a great blood flow pump to these areas without having to kill their spine with heavy squats and deadlifts.  Sometimes the body is just no longer meant to do certain movements too heavy, this is where BFR can help.

When to BFR

As I first start out with this technique I am ONLY going to attempt to incorporate BFR into my last exercise of a workout.  And for now those body parts will only include Biceps and Triceps.  I am not sure how easily I can spread it out to areas such as the shoulders so for now I am only going to do it twice a week, at the end of Back/Bis and Chest/Tris days.  At best this is a supplemental technique and would not be something I revolve my entire workout around.  The majority of time I spend working out is geared towards bigger lifts with the goal of breaking PRs (Personal Records) in reps or weight.  The last 5-10 minutes is spent on the vanity areas such as biceps, triceps and delts.  BFR fits perfectly into that last window.



Today was the first day I tried it.  I definitely felt a pump, and some pain.  From what I read the pain is to be expected.  I also felt like my left arm handled it better than my right arm but this could be due to the placement of the band I used.  I am always interested in doing something new to mix things up so at worst that was achieved this morning.   I am looking forward to getting my BFR specific bands in so I have a much higher chance of proper placement and tightness on future attempts.  In a week or so I will provide any updates I have based on incorporating this technique.  From an extremely early feel from my first attempt I could see this being something that does make it into my toolbox for long term future use.