Wednesday, August 24, 2016

Maximum Muscle Hypertrophy In Minimum Time With KAATSU

Some athletes want or need muscle hypertrophy in a minimum amount of time. These are the standard KAATSU protocols for these individuals:

* always keep rest short between sets and between exercises. That is, rest 30 seconds maximum between sets or 60 seconds maximum between exercises.

* select loads that enable you to do a good number of repetitions (e.g., 30-40 in first set, 20-30 in the second set, >20 in the third set, >10 in the fourth set)

* focus on handling higher pressures rather than the absolute amount of weight being lifted

* remain well-hydrated before and during the entire KAATSU session

* follow KAATSU protocols

* always have good capillary refill within 2-3 seconds and feel no occlusion or numbness

* always start with KAATSU Cycles (i.e., 8 cycles of 20 seconds pressure on + 5 seconds pressure off)

* use a high Base SKU and the highest Optimal SKU that is safe and falls within the standard KAATSU guidelines (e.g., good capillary refill)

KAATSU Arm Workout Protocols

Step 1: Start with the KAATSU Cycle at an average Base SKU and average Optimal SKU (e.g., if your Optimal SKU is 250 SKU, start with an SKU of 220-230).
Step 2: Use hand grips to do one set of hand clenches until muscular failure, enabling the lactic acid to being accumulating.
Step 3: Use light weights (e.g., 5-10 lbs. dumbbell) to do bicep curls slowly and deliberately until muscular failure to reached.

* Note: if you can do over 60 repetitions before reaching failure, then the KAATSU Base SKU and Optimal SKU are both too low. Increase the Base SKU or Optimal SKU so ideally the number of repetitions on the first set is 30-40 repetitions before failure.

Step 4: After the first set of 30-40 repetitions, set the dumbbells down and rest for approximately 15 seconds.
Step 5: Start the second set of bicep curls. It is ideal if muscular failure comes before 20 repetitions.
Step 6: Set the dumbbells down and rest for approximately 15 seconds.
Step 7: Start the third set of bicep curls. It is ideal if muscular failure comes before 10 repetitions.
Step 8: Set the dumbbells down and rest for approximately 15 seconds.
Step 9: Start the fourth and last set of bicep curls. Muscular failure should come quickly after only a few repetitions. The discomfort should be quite significant.
Step 10: Return to the hand grips and do one more set of hand clenches until muscular failure. The discomfort should be extreme.

KAATSU Leg Workout Protocols

Step 1: Properly set the deflated KAATSU Air Bands around the upper legs.
Step 2: Do 2 KAATSU Cycles as a warm-up, inflated with a appropriate Base SKU (Standard KAATSU Unit) pressure and an Optimal SKU pressure.
Step 3: Select an appropriate weight load with the pneumatic KAATSU Bands inflated at the appropriate Base SKU and an Optimal SKU.

Step 4: Do squats until muscle failure in set #1, ideally between 30-40 repetitions. Rest no more than 30 seconds [see Note below].
Step 5: Do squats until muscle failure in set #2, ideally between 20-30 repetitions. Rest no more than 30 seconds.
Step 6: Do squats until muscle failure in set #3, ideally around 10 repetitions. Rest no more than 30 seconds.
Step 7: Do squats until muscle failure in set #4, 1-3 repetitions is sufficient. Rest no more than 60 seconds, but do not release air from the pneumatic KAATSU bands around upper legs.

Step 8: Do leg extensions until muscle failure in set #1, ideally between 30-40 repetitions. Rest no more than 30 seconds.
Step 9: Do leg extensions until muscle failure in set #2, ideally between 20-30 repetitions. Rest no more than 30 seconds.
Step 10: Do leg extensions until muscle failure in set #3, ideally around 10 repetitions. Rest no more than 30 seconds.
Step 11: Do leg extensions until muscle failure in set #4, 1-3 repetitions is sufficient. Rest no more than 60 seconds, but do not release air from the pneumatic KAATSU bands around upper legs.

Step 12: Do leg curls until muscle failure in set #1, ideally between 30-40 repetitions. Rest no more than 30 seconds.
Step 13: Do leg curls until muscle failure in set #2, ideally between 20-30 repetitions. Rest no more than 30 seconds.
Step 14: Do leg curls until muscle failure in set #3, ideally around 10 repetitions. Rest no more than 30 seconds.
Step 15: Do leg curls until muscle failure in set #4, 1-3 repetitions is sufficient. Rest no more than 60 seconds, but do not release air from the pneumatic KAATSU bands around upper legs.

Step 16: Do calf raises until muscle failure in set #1, ideally between 30-40 repetitions. Rest no more than 30 seconds.
Step 17: Do calf raises until muscle failure in set #2, ideally between 20-30 repetitions. Rest no more than 30 seconds.
Step 18: Do calf raises until muscle failure in set #3, ideally around 10 repetitions. Rest no more than 30 seconds.
Step 19: Do calf raises until muscle failure in set #4, 1-3 repetitions is sufficient. Rest no more than 60 seconds, but do not release air from the pneumatic KAATSU bands around upper legs.

Post-Workout Sensations

* You will feel very pumped up after each KAATSU session.
* You may feel post-workout fatigue if the sessions are extraordinarily intense.

Note: the recommended rest of 30 seconds for muscle hypertrophy differs slightly than the standard recommendations of a 20-second maximum rest for other KAATSU protocols.

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