In this episode, Sal, Adam & Justin discuss two exercise techniques that are ignored or unknown to most people that can take an at-home workout to the next level. At the end of the episode they provide a full workout that incorporates both techniques.
- Mind Pump practicing what they preach. (5:11)
- How you can be creative and smart at the same time working out from home. (8:10)
- The two training techniques that will advance your at-home training. (10:44)
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- Blood Flow Restriction (BFR) or Occlusion training. (12:03)
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- Why did it become so popular with rehab? (14:11)
- Why is it so valuable and beneficial to you? (16:11)
- How to do it at-home. (26:22)
- The lost art of Isometric training. (27:54)
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- Why bodybuilders are so good at connecting to a muscle. (37:55)
- The amplifier/speaker analogy. (40:42)
- A full-body workout that incorporates both techniques. (42:35)
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- Legs. (42:57)
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- Isometric Lunge. (2-4 sets, 5 reps each leg)
- Chest. (44:48)
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- Iso-squeeze. (3 sets, 5 reps each set - hold for 5 seconds each rep)
- Back. (46:25)
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- Prone Cobra. (3 sets, 5 reps each set – hold for 5 seconds each rep)
- Shoulders. (46:49)
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- Isometric shoulder retraction. (3 sets, 5 reps each set – hold for 5 seconds each rep)
- Core. (47:26)
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- Hollow body hold. (3 sets, 5 reps each set – hold for
- BFR training. (47:53)
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- Biceps. (4-5 sets, 30 reps first set, 15 each set after)
- Triceps. (4-5 sets, 30 reps first set, 15 each set after)
- Calves. (5 sets, 30 reps first set, 15 each set after)
Related Links/Products Mentioned
People Mentioned
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