December 2018 Workout Plan - Suspension Trainer and Occlusion Band Work Focus

#helpYOUgetGAINS 
Twitter: @helpYOUgetGAINS

I plan to use the below Kaatsu (blood flow restriction) method for the suspension trainer workout days. Along with the Squat-Row-Calf Raise and Squat-Reverse Fly-Calf Raise combination  on those days I will do strength band chest presses, bicep curls and tricep pressdowns.

STRENGTH BAND AND SUSPENSION TRAINER CIRCUIT:

1. JUMPING JACKS
2. BAND CHEST PRESS
3. ONE-ARM DUMBBELL FLOOR PRESS
4. BAND STRAIGHT ARM PULLDOWN
5. SUSPENSION CHEST PRESS
6. SUSPENSION SQUAT-ROW
7. SUSPENSION REVERSE FLYES
8. SUSPENSION TRICEP EXTENSION
9. SUSPENSION CLUTCH CURL

ABBREVIATED CIRCUIT:

1. JUMPING JACKS
2. SUSPENSION CHEST PRESS
3. SUSPENSION SQUAT-ROW

Kaatsu bench press: more pecs with less weight

1.    The subjects trained 6 days a week and did 2 bench press sessions every day: one in the morning and one in the afternoon.

2.    Each session the men did 3 sets at 30 percent of the weight at which they could just manage 1 rep. 

3.    They did 30 reps in the first set, followed by 2 sets of 15 reps.

Source: 
Clin Physiol Funct Imaging. 2010 Sep 1;30(5):338-43.


Special Supplementation:

Experimental Fat Burner Stack (morning)

Amino Acid	Dose
Betaine Anhydrous	10.5 grams
Glycine	4 grams
Taurine	4 grams
L-Carnitine Tartrate	2 grams

Kaatsu Resources:

Kaatsu Training: A Techinque for Enhanced Muscle Growth

https://www.muscleandstrength.com/articles/kaatsu-training

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Ergo-Log.com Excerpt: Kaatsu bench press: more pecs with less weight

1. The subjects trained 6 days a week and did 2 bench press sessions every day: one in the morning and one in the afternoon.
2. Each session the men did 3 sets at 30 percent of the weight at which they could just manage 1 rep. 
3. They did 30 reps in the first set, followed by 2 sets of 15 reps.

Kaatsu bench press: more pecs with less weight

If you reduce the blood supply to your arms with bands and then do bench presses with minimal weights, you can build up considerable strength and muscle mass. Researchers at the University of Tokyo did experiments with 10 young men.

They got 5 men aged between 23 and 38 to do bench presses for 2 weeks with bands around their arm muscles. A similar group did normal training. The subjects trained 6 days a week and did 2 bench press sessions every day: one in the morning and one in the afternoon.

Each session the men did 3 sets at 30 percent of the weight at which they could just manage 1 rep. They did 30 reps in the first set, followed by 2 sets of 15 reps.

The figures below show the results from scans. They record how the muscle mass in the triceps brachii and the pectoralis major increased by 8 and 16 percent respectively in the Kaatsu group [black circles]. The increase in muscle mass in the control group was nil.

Source: 
Clin Physiol Funct Imaging. 2010 Sep 1;30(5):338-43.

Hypoxia & Kaatsu

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Can You Really Get Bigger Muscle Lifting Lighter Weight? | Straight Facts

Best Workout For Your Bicep Peak: Variable Rep Arm Sequencing by Shaun Hadsall (Video)

Example

Day 1

Cable Curls

Overhead Cable Tricep Extensions

Supersetted

Day 2

Dumbbell Curl

Cable Tricep Pressdowns

Day 3

Barbell Curls

Close Grip Bench Press

Practical Strength/Hypertrophy Programming Video by OmarIsuf

[SAMPLE ROUTINE BASED ON TABLE]

Practical Strength/Hypertrophy Programming

Example: Leg Day (Deadlift Focus)

1. Deadlift
4 Sets of 3 Reps

2. High Bar ATG Back Squats
4 Sets of 5 Reps

3. Stiff Legged Deadlifts
3 Sets of 8 Reps

4. Goblet Squats
3 Sets 12-15 Reps

5. Glute Ham Raise
2-3 Sets 10+ Reps

[VIDEO WITH BRAD SCHOENFELD] https://www.youtube.com/watch?v=aY-nE...

[VIDEO ON PRILEPIN'S TABLE] https://www.youtube.com/watch?v=vMFeD...

Other Information:

Blending Size and Strength 2.0 | T Nation

https://www.t-nation.com/training/blending-size-and-strength-20

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Use the following program to gain both muscle size and strength. ... Here it is: Hypertrophy and strengthtraining don't have to be two separate entities. I've never ...

How to Build Size and Strength Simultaneously | T Nation

https://www.t-nation.com/training/how-to-build-size-and-strength-simultaneously

Apr 16, 2013 - In at least two very specific ways, an argument can be mounted that pursuing the twin goals of strength and hypertrophy are in fact superior to ...

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https://www.tigerfitness.com/articles/post/core-4-strength-hypertrophy-program/

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https://www.muscleandstrength.com/.../savage-4x4-strength-hypertrophy-workout.ht...

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The Total Package: A Full Body Strength & Hypertrophy Workout

https://www.muscleandstrength.com/workouts/total-package-workout

Can't seem to train for hypertrophy without sacrificing strength or vice versa? Check out this full body workout split that helps you train for both!

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https://www.muscleandstrength.com/workouts/phul-workout

Power Hypertrophy Upper Lower (P.H.U.L.) Workout. Build both size and strength in this 4 day split based around basic compound movements. Get the best of ...

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https://www.bodybuilding.com/fun/par70.htm

Hybrid Strength And Hypertrophy Training! Par Deus. November 30, 2011 • 8 min read. This is an advanced routine that takes advantage of load/deload phases, ...

The Basics Of Training For Size Or Strength - Bodybuilding.com

https://www.bodybuilding.com/fun/the-basics-of-training-for-size-or-strength.html

Nov 10, 2015 - The simplest difference between building size and boosting strength is training volume.Hypertrophy requires more total training volume than ...