Episode 34 Jim Stray Gundersen explains how blood flow restriction training builds muscle

[@nalcon1]

IT IS AMAZING! I do the original Kaatsu 30-3x15 sets for each, curls, Tricep rope pull downs and pull for back. I'm amazed at the progress I have made in 8 weeks. muscle gain of 8 lb out of 12 total gain. 2 inch gain in biceps. Really burns but we'll worth it. I'm 67.

[@bennguyen1313]

Ken Ford was on the Ben Greenfield podcast, and goes into a little bit more practical detail on blood-flow-restriction, including product recommendations: GoBstrong (coupon code ihmc), and KAATSU. The low weights keep joint stress low so one should do about 30 reps. Since the tendons are not actually experiencing any heavy-load, I wonder what Keith Baar thinks of BFR. Finally, to avoid injury when not doing BFR, Ken recommends 3 heirarchical sets (15 perfect reps, then 10, and finally 4 reps). The last rep of each set should be close, but not your max. Also mentioned are his exercises (pistols, hindu squats) on a portable power plate vibration platform.. plus (hard russian) kettlebells : turkish get-up, bottoms up carry, swing, heavy farmer walks, lunge. He also uses the PowerDot Smart Electrical Muscle Stimulator.. and briefly mentioned, but not described, are eccentric training (Erwan Le Corre?) vs concentric training. Ken seems bullish on weight-bearing exercises, not so much on cardio or High-Intensity-Training (HIT). Jake Kushner on Peter Attia's Drive podcast, suggests (~1h30m mark) that long endurance exercises (type 1 muscle fibers) can activate AMPK (from inside the muscle cell) to direct the glut4 transporter to dispose of blood glucose. Since this pathway does not use insulin (the common way to signal glut4), Jake suggests the benefits of doing cardio reduces macrovacular disease by keeping insulin low. BTW, 'fast twitch' ("type 2") fibers refers to the speed at which they fatigue, and they fatigue faster because they have a greater number of motor end units, which provide a greater force when they contract. Ken doesn't talk much about protein intake, except for the dietary supplement Aceytl L-Carnitine (Thorne) and beta alanine, which are considered exercise mimetics. But similar to 15g of gelatin and Vitamin-C 10 minutes before a workout, is there any concern that it reduces the positive signaling caused by exercise, especially with Vitamin-C? And if one doesn't get the 1g of protein per pound of body weight (preferably from animal sources), any thoughts on supplementing with EAA or BCAA. The former seems closer to whole-food, yet BCAAs are more popular (Ajipure Japanese Fusi-BCAA, Biosteel bcaa-berry-fusion, etc). BTW, I recommend Dr. Stuart Phillip's interview on the Corporate Warrior podcast! Regarding how you age, the body becomes less capable of utilizing triglycerides, and in addition to losing muscle mass (sarcopenia), you lose even faster muscle quality (strength/power/fast-twitch - dynapenia). And if the body becomes less sensitive to the anabolic hormone signaling.. is there a way to boost those hormones naturally, and/or reverse anabolic resistance? For the former, a way that boosts IGF-1, mtor in the muscle/brain only?

[@maradall]

FYI - skip the intro & waffle & start at 23:57

[@richardfish3650]

RIP Jim. 🙏

[@nicocontreras5366]

Never heard of this before-

[@Tracks777]

Good! Keep it up!

[@bobbychildonline]

Nineteen minutes until the topic of choice comes up. 👎

[@joechambers7629]

Not helpful without some kind of video, some people may hurt themselves trying to restrict their blood flow

[@mmccrownus2406]

I know. I had some problems after using the band on my neck

[@jeffreeOH]

No tips on how to do it other than use of a tourniquet... what a waste of time to watch.