Try Adding Partial Reps for Increased Muscle

Try Adding Partial Reps for Increased Muscle

There are lots of ways of building strength and muscle besides the obvious "just add more weight". I'm a big fan of temp programming, BFR and adding partial reps at the point where the muscle is longest like in this cable fly. I start with slightly less weight and perform 10 reps of full range of motion and then finish with 10 "partials" at the back end of the movement. This is a great way to get a strong pump and feel the burn. Want to know the science behind it? Check out this study from PubMed.

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What is Blood Flow Restriction (BFR) Training?

What is Blood Flow Restriction (BFR) Training?

I first started experimenting with Blood Flow Restriction (BFR) or “Occlusion” training back in 2017. At first I was skeptical of this gimmicky looking technique for “bio hacking” muscles to grow faster with less work. Frankly, I figured it was another unsafe or ineffective scam by the fitness industry trying to sell me something I don’t need. But, as a trainer, I try to have an open mind and test different lifting styles and products to gain firsthand experience to pass along to my clients. In the end I’ve found that with the right cuffs and under the right circumstances it can be a safe and helpful way to build muscle.

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Five Truths About Muscle Soreness and Five Ways to Deal With It

Five Truths About Muscle Soreness and Five Ways to Deal With It

I get it. We live in extreme times. We work hard, we play hard. We want results. And for many folks that means wanting to leave the gym feeling like they got the sh*t kicked out of them. The simple fact is that muscle soreness is not necessarily indicative of an effective workout or training program. In fact, if you’re sore after every workout that’s a bad thing. This is a hard pill for some of us A-typers to swallow, so let’s examine five truths about muscle soreness. Checkout my guest blog post on thumbbell.com.

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