High Frequency BFR Bench Press Session V.2

This video goes through another high frequency (twice a day) BFR Bench Press session. Today's session utilises a new warm-up and achieves further variation through the back work that is superset with Bench Press.

The advantage of Blood Flow Restriction training is that using low loads (20-30% 1RM) you can perform twice daily sessions with little impact due to the low mechanical load stress on the body.

With gains in muscle strength and size the possibility of increasing frequency of training has merit.

Have a look at my other video for more background information.

Today's session:

Warm-up: 4-5 exercises - 3 x 12 each
1a. DB "Y", "T" & "W"
1b. DB Rotator Cuff
1c. DB Retraction (alternative: add in a row)
1d. DB Protraction (alternative: add in a press)

Main Session
2a. Bench Press: 4 x 12 @ 30% 1RM
2b. Back exercise: i. Reverse Fly, Face Pull, Face Pull & External Rotator Cuff, One-arm band row: 4 x 12
30sec rest

Total session time = 10 minutes.

Twice a day for 2 weeks - 6 days per week.

Each week I substitute 2 low-load BFR Bench Press sessions with higher load (75%1RM) Bench Press: 4 sets x 2-5reps.

I've got initial testing markers of upper body girths, skinfolds, strength and power numbers. After my two weeks, I'll report the changes.

Stay tuned.