Tuesday, May 31, 2022

NFL Trainers KAATSU Playbook - Building Bulk




























KAATSU is an ideal way to build bulk and experience muscle hypertrophy in short periods of time.

KAATSU can be performed daily - even twice daily - and is efficient because muscle fibers are not torn if KAATSU is correctly performed.

Athletes can use their body weight, do isometric exercises, or use light resistance or weights when doing KAATSU for building bulk.

It is ideal for athletes to work on smaller muscle groups first, and then move onto their larger muscle groups (i.e., forearms before triceps, calves before quadriceps).

BODYWEIGHT OR ISOMETRIC EXERCISES
› Warm-up and warm-down in the KAATSU Cycle mode.
› Exercise in the KAATSU Constant mode. You can release the bands if the time exceeds 10 minutes.
› Move your limbs slowly - very slowly - when in both the eccentric and concentric directions.
› Contract your muscles in the limbs you are moving in both the eccentric and concentric directions.
› Rest no more than 20 seconds between each set.
› Rest no more than 60 seconds between each type of exercise (i.e., when shifting from sets of biceps curls to sets of triceps extensions, rest no more than 1 minute).
› Do 3-4 sets of each exercise. You should only be able to do a decreasing number of repetitions on each set.
» Set #1 is 'priming the pump': Do repetitions to near exhaustion. This can be up to 60 reps. Rest no more than 20 seconds.
» Set #2 is 'going to failure': Do repetitions to muscle failure. The number of repetitions to failure should be fewer than the number of repetitions in set #1. Rest no more than 20 seconds.
» Set #3 is 'going to the max': Do repetitions to muscle failure. The number of repetitions to failure should be fewer than the number of repetitions in set #2. Rest no more than 20 seconds.
» Set #4 is 'going beyond': Do 1-3 repetitions until muscle failure. Rest no more than 60 seconds and move onto a different exercise.

EXAMPLE
› After a series of Hand Clenches, Biceps Curls, and Triceps Extensions in the KAATSU Cycle mode to warm-up, starting with low pressure and then gradually increasing to medium and high pressure.
› In the KAATSU Constant mode, untether (disconnect) the connector tubes from the KAATSU Air Bands.
› Do bodyweight exercises (e.g., push-ups or dips or with TRX Straps) or do a series of isometric pushing and pulling exercises.
› Failure should come within 5–10 minutes.
› Go to muscular failure (full fatigue) with each set of exercises.
› For example, do 4 sets of push-ups in the following manner:
» Set #1: Do slow push-ups (3-second count going down and 3-second count going up) until failure. Rest 20 seconds max.
» Set #2: Do slow push-ups until failure. Rest 20 seconds max.
» Set #3: Do slow push-ups until failure. Rest 20 seconds max.
» Set #4: Do slow push-ups until failure. Move onto next exercise.

KAATSU WEIGHT TRAINING
› Use extraordinary light weights (i.e., 5-10 lbs. or less), exercise equipment or resistance bands to do any kind of exercise.
› Do a series of Hand Clenches, Biceps Curls, and Triceps Extensions under low pressure in the KAATSU Cycle mode to warm-up.
› Then do 4 sets in the KAATSU Constant mode in following manner:
» Set #1: Do repetitions to near exhaustion. Rest 20 seconds max.
» Set #2: Do repetitions to muscle failure. The reps should be fewer than the reps in set #1. Rest 20 seconds max.
» Set #3: Do repetitions to muscle failure. The reps should be fewer than the reps in set #2. Rest 20 seconds max.
» Set #4: Do 1-3 repetitions until failure. Move onto next exercise.

POST-WORKOUT SENSATSIONS
› You will feel very pumped up after each KAATSU session.
› You may feel post-workout fatigue if the sessions are extraordinarily intense, but if heavy weights are not used, muscle soreness should be minimal or non-existent.

Copyright © 2014 - 2022 by KAATSU Global

No comments:

Post a Comment