I’m a 32-year-old advanced lifter. I’ve been lifting weights for years. As anyone who has studied exercise physiology knows, it is difficult for an advanced lifter to perpetually gain new muscle mass.
It’s part of the law of diminishing returns. The more advanced you get, the more impressive every single additional pound of gains becomes.
That’s why I was blown away at the results of my first 9-week training program that used the principles taught here at the BFR Training Institute.
I was able to add 5 lbs of muscle in 9 weeks with one simple tactic:
BFR training.
I built a 9-week training program utilizing BFR straps. During that program, I gained 7.25 lbs (5 lbs of muscle) in 9 weeks.
During this period, I trained at my normal tempo, intensity, and volume but I used the BFR straps.
My nutritional habits and supplement routine stayed consistent with what they have been for the past year. I would intermittently fast until 12:30 pm and the last meal of the day was typically around 8:30 pm.
I ate 3,000-4,000 calories per day. My diet consisted of vitamin D milk, eggs, bacon, beef, chicken, bone broth, cheese, pork rinds, potatoes (of all kinds), basmati rice, pasta, sourdough bread, beans, peanut butter, and walnuts.
Vitamin D3 (5,000iu), Fish Oil (1,000mg), Magnesium (400mg), Creatine (5g), & Whey Protein (60g) were taken every day during the 9 week process (and have been taken for the last year consistently).
Here is the FREE detailed 9 week training plan I used (hyperlink PDF here).
As you can see there was not a ton of volume overall (4-5 exercises per day, 3-5 sets per exercise), but the tempo schemes are brutal and the frequency is fairly high (4-5 days per week).
I contribute a lot of my training plan to Christian Thibaudeau. I have read his work for a decade and he is always great about sharing wisdom and training information. This article in particular really shaped the way I VIEW myself and the way I HAVE to train!
How I Tracked the Results
Rather than just guestimate the amount of actual gains, I used an advanced scanning technology that allowed me to see exactly how much muscle mass I really gained.
The scanning technology is called “DEXA” – Dual Energy X-Ray Absorptiometry.
I’ve attached the two DEXA scan results below.
DEXA Scan Results
Below is the before and after DEXA scan data.
Some of the information gathered included: Bone Mineral Density, Body Fat %, and Lean Muscle Mass.
*Areas of Lean Mass Distribution
Some takeaways from the results:
Online dating is a fantastic way to get in touch with people you may not…
As we all know, locating a soulmate can be quite the journey. While many people…
Asian values will often be defined in terms of loyalty to along with society, a…
Мінімальна зарплата, яку можуть отримати початківці, але стрімко розвиваються фахівці тис. На сторінках сайту Ви…
The vacation is a magical time that celebrates your marriage and the start of any…
As the popularity of reggaeton and urbano continue to rise on the music world, we've…