1275: The Best At-home Workout That No One is Sharing
Apr 20, 2020
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)
-
- Blood Flow Restriction (BFR) or Occlusion training. (12:03)
-
- 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)
-
- 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)
-
- Legs. (42:57)
-
- Isometric Lunge. (2-4 sets, 5 reps each leg)
- Chest. (44:48)
-
- Iso-squeeze. (3 sets, 5 reps each set – hold for 5 seconds each rep)
- Back. (46:25)
-
- Prone Cobra. (3 sets, 5 reps each set – hold for 5 seconds each rep)
- Shoulders. (46:49)
-
- Isometric shoulder retraction. (3 sets, 5 reps each set – hold for 5 seconds each rep)
- Core. (47:26)
-
- Hollow body hold. (3 sets, 5 reps each set – hold for
- BFR training. (47:53)
-
- 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
- April Promotion: MAPS Prime/Prime Pro ½ off! **Code “PRIME50” at checkout**
- Special Promotion: MAPS Anywhere ½ off!! **Code “WHITE50” at checkout**
- Mind Pump Webinar
- Mind Pump’s Occlusion Training Guide ½ off! **Code “BFR50” at checkout**
- Visit ZBiotics for an exclusive offer for Mind Pump listeners!
- Occlusion Training Tutorial- How to Increase Muscle Size Using Blood Flow Restriction – Mind Pump TV
- How Blood Flow Restriction Training Works
- Blood flow restriction training in clinical musculoskeletal rehabilitation: a systematic review and meta-analysis
- Blood Flow Restriction Training: The Next Generation of Anabolic Exercise
- Charles Atlas’s Dynamic Tension System
- Rubberbanditz Resistance Band Set
- Correcting Upper Cross Syndrome to Improve Posture & Health– Prone Cobra
- Mind Pump Free Resources
People Mentioned
- Ben Greenfield Fitness (@bengreenfieldfitness) Instagram
- Eugene Teo (@coacheugeneteo) Instagram
Mind Pump (@mindpumpmedia) Instagram
