Kenny Croxdale
Level 7 Valued Member
This one is easy, chin-up clusters for biceps, triceps I'll have to figure out. Thanks for the link on Oliver's study
Compound and Isolation Exercises
Oliver's research suggest performing Compound Exercise with Cluster Sets and using Traditional Bodybuilding Hypertrophy Training for Isolation Exercise.
I initially "Clustered" everything. I now only Cluster Compound Exercise and use Traditional Bodybuilding Hypertrophy Training for Isolation Exercise (Curls, Triceps Pushdowns, etc).
Oliver's recommendation for Traditional Bodybuilding Hypertrophy Training for Isolation Exercise has been more effective for me. Give each a try and see how it works for you.
I'll have to study this and think it through. I'm a little bit leary about using a tourniquet type device to stifle blood flow to the muscle. It seems counter intuitive to purposely pool blood in any tissue. My gut tells me no but maybe after more research on it I'll get brave enough to do something.
Occlusion Training
I understand how you feel. My initial reaction was, "What idiot came up with this idea?"
The first article that I read on it was in 2008 by Dr Layne Norton, someone that I followed.
It took me 6 months of researching it and thinking about it before I began using Occlusion Training.
With that said, let me provide you with some additional information on it.
1) Tourniquet Tension: On a pain level scale of 1 - 10, you want it to be around a 6 - 7.
You want it tight enough to restrict venous blood flow back to the heart but not so tight it restricts arterial blood from from the heart to the muscles.
The Pump drives hypertrophy. Traditional Bodybuilding Hypertrophy Training elicits The Pump.
That response occur because when a muscle contracts, it restrict venous blood flow back to the heart; blood is trapped in the muscles.
Thus, Traditional Bodybuilding Hypertrophy Training Repetition elicit the same effect as Occlusion Training with a tourniquet.
The tourniquet combined with the higher reps (let say 30 reps) simply magnifies The Pump.
2) Bands or Knee Wraps: Most individuals use knee wraps, which I don't care for. I found Rubber Exercise Tubes to be a better alternative.
3) Eases Into It: Pick one exercise for Occlusion Training to start with.
Start with something like Triceps Pushdowns or Curls.
One question.. Why wouldn't I be able to blend these two strategies? Meaning that if I opted for the chin-up clusters while using the occlusion strategy it should not be a problem to produce a good pump at say 6,5,4,3 rep sets with 15 sec rest intervals for say 3 clusters.
Sounds Good
Blending the two sound like a good plan to me. Seems like it would work.
The only thing I can think of being a problem would be a 'deadening' and loss of power in the occluded muscle fibers and therefore not workable.
Loss of Power
There is definitely going to be a loss of Power with any type of Occlusion.
However, there should be an increase in lactate which triggers hypertrophy.
Kenny Croxdale