Workout Challenge – BFR Leg Day Finisher!!
For the Gym Junkiez that love to train legs, or are training legs with the purpose of growing an impressive set of wheels…. this challenge is for you!!!
The ladies can do this just as well as the guys! And to be perfectly honest, the ladies may like it more!!!!!
This workout consists of 1 Giant Set; 2 rounds x 7 Exercises; 12-25 rep MAX Effort!! (explanation to follow)
Before we get to the workout, lets cover the basics of Blood Flow Restriction….
What is Blood Flow Restriction?
Blood flow restriction (BFR) is a training method partially restricting arterial inflow and fully restricting venous outflow in working musculature by wrapping a pressure apparatus around the limb during exercise (Scott et al., 2015). This arrangement allows for a swelling effect of the muscle, which is the first mechanism of muscle growth. Blood flow restriction also causes a buildup of metabolites, such as lactic acid, that have been shown to directly stimulate muscle growth. And the direct fatigue caused to the muscle forces the nervous system to recruit the largest fast-twitch muscle fibers, which have the greatest capacity for growth.
This style of training can be used on recovery days, or as a finisher to the workout. These short intense sessions tax your body a great deal, but at the same time you are removing a great deal of stress and strain off of your joints and ligaments.
This is one of those rare occasions where you get MORE for Less!
How does BFR work?
Wrap the limb (see diagram below) with some type of pressure cuff (BFR Bands, pressure cuff, or even knee wraps). On a scale of 1-10 for tightness of the wrap, you should aim for 6-7 out of 10. Use a weight that would equal anywhere from 40%-50% of your 1 rep max. Aim to complete anywhere from 15-30 reps per set.
Now, lets get to the finishing set!
LEG DAY FINISHER
One Giant Set Consisting of Full Range of Motion; SQUEEZE every rep!!!
Once you wrap up; complete the following:
- Leg Extensions – 25 reps
- Lying Hamstring Curls – 25 reps
- Leg Press – 20 reps
- Dumbbell Romanian Deadlift – 15 reps
- Dumbbell Goblet Squat – 20 reps
- Glute/Ham Raises on Lat Pull Down Machine** – 12 reps
- Walking Barbell/Dumbbell Lunges – 15 reps each leg
*ADVANCED – 2 Rounds – After each round take 2 – 3 Full Minutes of Rest. You will absolutely need every second of it.
For those that did the 2 rounds … If you did this correctly you will need to find a nice corner in the gym to lay down in. And just to be on the safe side…. take a trash can with you!
I will tell you, I completed 2 sets of this on my last leg day! In 12 minutes I had a MASSIVE pump compared to the first 45 minutes of my workout! I laid under the steps with a towel on my face 😂😂😂. DONT JUDGE ME!
Seriously, give this a try. You will definitely get a great workout and some great leg development.
If you record it! Post the videos and/or pictures in the activity feed! Or tag us on IG @Gym_junkiez17
Train Hard!!!
References
Scott, B. R., Loenneke, J. P., Slattery, K. M., and Dascombe, B. J. (2015). Exercise with blood flow restriction: an updated evidence-based approach for enhanced muscular development. Sports Med. 45, 313–325. doi: 10.1007/s40279-014-0288-1
