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Thick Thighs to Save Lives

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Biologically, men maintain most of their mass in their upper half whereas women preserve most of their weight within the decrease half. Body varieties are available endomorph, mesomorph, and ectomorph flavors with variations. The title of “hard gainer” sometimes attributes itself to the ectomorph, you already know, lengthy and lanky—think about an adolescent basketball participant.


To treatment this (as an ectomorph) I’ve subjected myself to rigorous training methodologies beginning with 5 hour-long classes of calisthenics with my coach JR of Beastmode to powerlifting model training at Harbor Fitness with finally a mixture of bodybuilding and powerlifting which ends up in the low season powerlifting and in-season hybridization. One instrument that has served me properly and has supplied compliments throughout my stage presence is the implementation of blood flow restriction (BFR) bands.



BFR is the usage of a band, knee wrap, or any comparable equipment to create a tourniquet-like impact within the supposed muscle. The key phrasing right here is tourniquet-like, not an precise tourniquet. Using this restriction prevents the venous return of blood out of the goal muscle. In this text, the main target is on the legs.


What to Look For In Blood Flow Restriction Bands

There are two choices right here: both price range pleasant knee wraps or elbow wraps or designated bands, which can value extra. I’m not sponsored by any of the aforementioned and as such I would not have suggestions.


However, I extremely counsel that you simply learn opinions and have a look at the supplies used to make the wraps or bands for sturdiness. In addition, these with allergy symptoms to sure supplies, please examine to just be sure you will not have points with the supplies within the band model you select as a result of you’ll be sporting them wherever from 30 to 60 minutes, sometimes.


Choose a good powerlifting retailer for wraps—they’ve higher high quality merchandise out there, total.


What to Wear When Using Blood Flow Restriction Bands

There are three choices right here: loose-fitting cotton clothes, compression shorts, or leggings. I like to recommend not having the bands instantly in your pores and skin as you might be subjected to folliculitis, a pores and skin situation that causes irritation of the hair follicles inflicting raised bumps on the pores and skin or ruptured follicle roots that go away black marks on the pores and skin. For some athletes that is non-existent, however when you have delicate or dry pores and skin keep away from skin-to-band contact on the legs.


Loose becoming clothes is mostly a good selection and appears to be applicable in between for many who powerlift and people who sometimes don’t like further tight clothes. Lastly, tights or compression shorts are nice as they usually have moisture-wicking material and assist to maintain the band in place.


How to Place the Blood Flow Restriction Bands

For BFR band training within the legs, there’s a carryover of placement, proximal to the working muscle, and distal from the working muscle tissues insertion.


  1. Regardless of the plan of motion for what to put on, these bands are going to be very shut to the inguinal space.
  2. For males, I counsel sporting assist briefs to maintain your man components so it’s straightforward to shift issues over when inserting the band. Go as excessive as you may, proper about the place the tensor fascia latae lies. This goes to really feel, at first, very claustrophobic and really uncomfortable. My phrase of recommendation: suck it up. This is just for a most of 60 minutes.
  3. For women, placement is identical, nevertheless, disregard the shifting of genitalia. To keep away from chaffing, lotion your legs prior to inserting the BFR bands with a light-weight lotion or an oil that’s type to the pores and skin, like vitamin E.
  4. Securely wrap till there’s a feeling of tightness—it is best to really feel blood speeding by means of your veins continually all through the sporting course of. This will not be a tourniquet so full occlusion of vasculature will not be the objective, simply restriction.
  5. I counsel adjusting the bands all through your exercise as your legs engorge with blood. Do not tighten extra as you progress in your exercise or you’ll threat numbness, tingling, or cyanosis.
  6. Do not use BFR bands use for those who’re pregnant, have hypertension, diabetes, varicose veins, or different vascular illnesses.


Exercise Choice with Blood Flow Restriction Bands

Exercise selection for leg training will rely in your anthropometrics, what you respond best to, and what retains rigidity on working muscle tissues. Therefore, I’ll solely counsel exercises which have labored for me and the way I select to do a break up.



  • Adduction Machine
  • Leg Extension Machine
  • Leg Curl: Lying, Cable, and Seated
  • Hack Squat Machine
  • Leg Press
  • Front Squat
  • Romanian Deadlifts


I do two days of quadriceps and two days of hamstrings, respectively, such that the primary day is mild and second day is heavy. Tempo, time underneath stress, and positioning play a big function within the effectiveness of bands.


A pattern exercise on my banded quad day seems one thing like this :


  1. Warm-Up with Walking Lunges: 4 sets of 8 reps every leg, unweighted
  2. Adduction Machine: 4 sets of 12 reps, ascending weight
  3. Leg Extension Machine: 6 sets of 6 to 12 reps, ascending weight
  4. Weighted Lunges (in place): between sets of leg extensions sustaining the identical weight till the final set as you’ll you improve roughly 10-15lbs, till failure
  5. Barbell Front Squat: 3 sets of 6, heavy


This instance break up for quads isn’t for the faint of coronary heart and, regardless of the brevity, the very nature of this break up is grueling and time-consuming such that it’d require the 60 minutes as beforehand talked about. The objective isn’t to spend hours in the gym for those who can deal with what works and use instruments that help in specializing in the goal muscle.




Make the Reps Count

Each and each rep counts. The stress you place in your muscle tissues throughout full vary of movement ought to be emphasised and sustaining a peak contraction is of utmost significance. A warning to the clever: delayed onset muscle soreness (DOMS) is actual and taking a deload week will not be solely useful however essential with BFR training.


Taking every week off from the bands is really useful after about 4 weeks of constant use. Your legs want sufficient time to adapt and want sufficient restoration time so as to develop sufficiently. BFR training is great, and it isn’t only a fad. Lift with love my pals!

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