Christianiron.com

Among the many tools employed by bodybuilders looking for a change of pace or means to break through the proverbial wall is a method called tourniquet training. Tourniquet training involves tying an elastic band around an extremity of the body, and then training the muscle group. The change in blood flow to the region, coupled with tightening effect on the muscle group being trained, does have some effects. But are they desired, are they beneficial, and are they safe in the long run?

The science behind it

When the blood flow to a region is cut off, several things happen. Inflammation occurs. Cells are damaged. Above all, localized anabolic hormones are released. There are even studies that show there are positive effects upon myostatin levels.

These things are all good for muscle building, and are actually the goals every time we pick up a weight - to literally "tear" the muscle fibers so that they may grow back stronger (and bigger!).

Method

The key to successful tourniquet training is to use LOW intensity. Tie off a muscle group, particularly in the extremity, such as around the bicep or thigh region. Complete a 10 to 20 repetition set. Untie the tourniquet and allow blood to flow back into the region. Stretch and massage the muscle area. There may be some tingling or numbness. After all, you are cutting off blood flow; much like when you lie on your arm and it falls asleep. Wait 2 to 4 minutes, then complete another set in this manner. Use it as a supplemental tool to your standard training, perhaps 3 to 4 sets at the end of that muscle group's workout.

Risks

Training using tourniquets can be dangerous, and put the bodybuilder at risk for maladies associated with blood flow blockage, including strokes. Muscle tissue can die as well. The ensuing swelling, numbness, and tingling in the tied area could lead to other unknown long term injuries, or at the very least, keep you out of the gym for a few days, hindering progress.

Rewards

In the short term, bodybuilders have found that tourniquet training does lead to a temporary boost in growth in a particular muscle region, as well as localized swelling. It will be impossible for the bodybuilder to determine exactly the cause of physical change in the region - it could be growth, it could just be ruptured muscle cells. The end result could be new muscle, or it could be a damaged muscle group which will take time to heal. There are advocates of this training method who believe it works wonders in breaking plateaus, and there are trainers and physicians who strongly recommend never employing this method, as any attempt to block blood flow to a muscle group should be forbidden, in their book. Do your research, analyze your goals and needs, then determine if tourniquet training is a tool you'd like to add to your training regimen, or one you'd like to leave at home.

Among the many tools employed by bodybuilders looking for a change of pace or means to break through the proverbial wall is a method called tourniquet training. Tourniquet training involves tying an elastic band around an extremity of the body, and then training the muscle group. The change in blood flow to the region, coupled with tightening effect on the muscle group being trained, does have some effects. But are they desired, are they beneficial, and are they safe in the long run?

The science behind it

When the blood flow to a region is cut off, several things happen. Inflammation occurs. Cells are damaged. Above all, localized anabolic hormones are released. There are even studies that show there are positive effects upon myostatin levels.

These things are all good for muscle building, and are actually the goals every time we pick up a weight - to literally "tear" the muscle fibers so that they may grow back stronger (and bigger!).

Method

The key to successful tourniquet training is to use LOW intensity. Tie off a muscle group, particularly in the extremity, such as around the bicep or thigh region. Complete a 10 to 20 repetition set. Untie the tourniquet and allow blood to flow back into the region. Stretch and massage the muscle area. There may be some tingling or numbness. After all, you are cutting off blood flow; much like when you lie on your arm and it falls asleep. Wait 2 to 4 minutes, then complete another set in this manner. Use it as a supplemental tool to your standard training, perhaps 3 to 4 sets at the end of that muscle group's workout.

Risks

Training using tourniquets can be dangerous, and put the bodybuilder at risk for maladies associated with blood flow blockage, including strokes. Muscle tissue can die as well. The ensuing swelling, numbness, and tingling in the tied area could lead to other unknown long term injuries, or at the very least, keep you out of the gym for a few days, hindering progress.

Rewards

In the short term, bodybuilders have found that tourniquet training does lead to a temporary boost in growth in a particular muscle region, as well as localized swelling. It will be impossible for the bodybuilder to determine exactly the cause of physical change in the region - it could be growth, it could just be ruptured muscle cells. The end result could be new muscle, or it could be a damaged muscle group which will take time to heal. There are advocates of this training method who believe it works wonders in breaking plateaus, and there are trainers and physicians who strongly recommend never employing this method, as any attempt to block blood flow to a muscle group should be forbidden, in their book. Do your research, analyze your goals and needs, then determine if tourniquet training is a tool you'd like to add to your training regimen, or one you'd like to leave at home.

FORCE TRAINING – STANDARD TEMPLATE

Rob Wess

A few things you should know about the Force Training System:

There is much more information about this style of training not included here that should be read and studied. I have found the best source to be EliteFTS.com.  Search articles from Jim Wendler and Dave Tate.

Training Methods of Force Training:

The Dynamic Method

The Repetition Method

The Conjugate Method

Maximal Intensity Method

Isometric Exercises and the Functional Method

Supplemental = (Powerlifting movements) Joint and movement oriented exercises that are closely related to the squat, bench and deadlift. (Recording of records is recommended)

Accessory = (Bodybuilding movements) More muscle oriented exercises that don’t require too much mental or physical exertion. (No recording of records is necessary)

Record Records: for Max Effort exercises and supplemental exercises, so you can measure progress and keep track as you rotate through the variety of exercises.

Max Effort Day = Goal is to hit three lifts at 90% or above of your 1 Rep Max. Try to break your personal record from your previous effort on that exercise. You can set records on this day with singes, doubles or triples.

Sunday – Dynamic Effort Bench

Dynamic (Speed) Bench Press = (55% of 1 Rep “Raw” Max / 8 sets of 3 explosive reps)

(Rotate 3 grips each set)

Supplemental =Triceps = High Intensity, low volume lockout exercise.(4-5 board or Rack lockout)

Accessory = Delts = High stress, low volume pressing exercise (Any dumbbell or barbell pressing movement, flat bench, incline, decline, seated or standing presses.

Accessory = Lats / Upper Back =Low intensity, high volume rowing exercise

Monday – Max Effort Squat/Deadlift

Max Effort Exercise = Pick one per week:  box squats at parallel, below or above heights with one of a variety of bars available. Rack Pulls, Deadlifts on 2-4” elevated platform, Reverse Band Deadlifts. There many other exercises and variations to choose from. Note that squat stance on this day should always be at or around shoulder width or narrower.

Supplemental = Hamstrings  (See Note below)

Accessory = Low Back (See Note below)

Accessory = Abs = Heavy

Wednesday - Max Effort Bench

Max Effort Bench Exercise = These are some of the more popular choices. Pick one per week: 1, 2 or 3 board press, Floor Press, Incline or Decline Press, Illegal wide grip bench press, Close grip bench press. Add bands or chains to any of these, creates many other variations and choices.

Supplemental = Triceps = Low intensity, high volume extension or pushdown exercise

Accessory = Delts = Low stress high volume with some form of raises or seated dumbbell cleans

Accessory = Lats = Low intensity, high volume lat exercise of the vertical pulling variety.

Friday - Dynamic Squat / Deadlift

Note: speed squats = strength wave (wk1= 50%, wk2= 55%, wk3= 60% of 1 rep max / 10 sets of 2 explosive reps) After completion of the three week wave, repeat.

"Must relax the hips on the box" Note that squat stance on this day should be always be wider than shoulder width to incorporate the hips more.

Speed Deadlifts = Approx. 55-60% of 1 rep max / 5 sets of 1 rep "explosive")

Speed Deadlifts should always follow speed squats.

Dynamic (Speed) Squats -  ( always done on parallel box or slightly below)

Supplemental = Hamstrings (See Note below)

Accessory = Lower Back (See Note below)

Accessory = Abs = Heavy

Note: hamstrings /low back = On one day pick one easy exercise: Reverse Hypers, Pull Throughs, un-weighted back raises or band good mornings. Some people may be able to do a second exercise on this day, some may not. Keep in mind that you have worked hamstrings and lower back together with one exercise because you can’t really isolate the lower back without working the glutes and hamstrings.

On the other day pick a heavier exercise such as stiff leg deadlifts, weighted good mornings, weighted back raises etc.

Note: There is no day for “Biceps.” If you feel “as I do” that a least some work should be done for the biceps, do it at the end of you bench day. Some big benchers suggest doing heavy hammer curls on Max Effort bench day and claim that this helps develop stability on the descent. I have done this with some good results but always be careful not to over train. The bicep is a small muscle and gets stimulated to some degree from many other exercises. Rob Wess

REFERENCES:

Working With the Standard Template: Jim Wendler, EliteFTS.com

The Max Effort Method: Jim Wendler

Force Training “Building The Power Athlete”: Kent Johnson / Louie Simmons / Pete Dougherty