Steve Michalik, a former Mr. America, once remarked that he’d eat grease from a crankcase if it would help him build muscle. We’d never ask you to go that far, but to take your gains to the next level, you have to be willing to try approaches that are unconventional, counterintuitive, and risk making you look funny in the gym.
To that end, we propose you give blood flow restriction (BFR) training, also known as "occlusion training," a shot. It entails tightly wrapping your limbs to reduce their blood supply while repping out with light weights. Sound scary? At least we’re not asking you to eat grease from a crankcase.
Done right, BFR is safe and works like a charm. And while it may seem a little ridiculous at first, you'll be sure to get the most from this effective method with the right moves. Scroll through the gallery to find eight ideal moves for BFR training, plus some expert pointers.
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