1275: The Best At-home Workout That No One is Sharing

Mind Pump: Raw Fitness Truth

Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Health & Fitness, Fitness

4.8 • 12.6K Ratings

🗓️ 20 April 2020

⏱️ 52 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

In this episode, Sal, Adam & Justin discuss two exercise techniques that are ignored or unknown to most people that can take an at-home workout to the next level. At the end of the episode they provide a full workout that incorporates both techniques.

Mind Pump practicing what they preach. (5:11)
How you can be creative and smart at the same time working out from home. (8:10)
The two training techniques that will advance your at-home training. (10:44)
- Blood Flow Restriction (BFR) or Occlusion training. (12:03)
- - Why did it become so popular with rehab? (14:11)
  - Why is it so valuable and beneficial to you? (16:11)
  - How to do it at-home. (26:22)
- The lost art of Isometric training. (27:54)
- - Why bodybuilders are so good at connecting to a muscle. (37:55)
  - The amplifier/speaker analogy. (40:42)
A full-body workout that incorporates both techniques. (42:35)
- Legs. (42:57)
- - Isometric Lunge. (2-4 sets, 5 reps each leg)
- Chest. (44:48)
- - Iso-squeeze. (3 sets, 5 reps each set - hold for 5 seconds each rep)
- Back. (46:25)
- - Prone Cobra. (3 sets, 5 reps each set – hold for 5 seconds each rep)
- Shoulders. (46:49)
- - Isometric shoulder retraction. (3 sets, 5 reps each set – hold for 5 seconds each rep)
- Core. (47:26)
- - Hollow body hold. (3 sets, 5 reps each set – hold for
- BFR training. (47:53)
- - Biceps. (4-5 sets, 30 reps first set, 15 each set after)
  - Triceps. (4-5 sets, 30 reps first set, 15 each set after)
  - Calves. (5 sets, 30 reps first set, 15 each set after)

Related Links/Products Mentioned

People Mentioned

Ben Greenfield Fitness (@bengreenfieldfitness) Instagram
Eugene Teo (@coacheugeneteo) Instagram

Mind Pump (@mindpumpmedia) Instagram

Transcript

Click on a timestamp to play from that location

0:00.0	If you want to pump your body and expand your mind, there's only one place to go.
0:06.0	MIND, MIND, MIND, MIND, MIND, MIND, with your hosts.
0:09.0	Salda Stefano, Adam Schaefer, and Justin Andrews.
0:13.0	In this episode of Mind Pump, we wanted to talk about techniques that you could do at home
0:19.0	that are actually extremely effective at building muscle, at building strength.
0:24.0	You know, working out at home can be tough because you don't have heavy weights
0:28.0	and everybody knows that heavy weights is the best way to build muscle.
0:31.0	But there are two genuine techniques of training that have tremendous muscle building effects, regardless.
0:38.0	I mean, regardless, even if you are advanced.
0:40.0	Now, one of them is an old technique called isometric training.
0:43.0	Isometric training has tons and tons of literature supporting it in terms of muscle building,
0:49.0	muscle fiber recruitment, getting people to get stronger.
0:53.0	It's just most people do it wrong.
0:55.0	So we talk about how to do it right in this episode.
0:57.0	We also talk about something called blood flow, restrict and training, restriction training, or occlusion training.
1:04.0	Occlusion training is a more recent invention, or I should say it's been used more recently, although it's been around for a little while.
1:12.0	Tons and tons of science supporting it.
1:14.0	It actually builds muscle in similar ways to heavy lifting.
1:19.0	Now, the cool thing about isometrics and occlusion training, or BFR training, is they don't require
1:24.0	heavy weights at all.
1:26.0	Isometric require no weights.
1:28.0	BFR training you could do with resistance bands, or like 10 pound dumbbells.
	...

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