KAATSU is an ideal way to build bulk and experience muscle hypertrophy in short periods of time, and even while injured and as we get older.
KAATSU can be performed daily - even twice daily - and is efficient because muscle fibers are not torn if KAATSU is correctly performed.
KAATSU users can use their body weight, do isometric exercises, or use light resistance or weights slowly moving their limbs while contracting their muscles for optimally 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).
Key Points While Doing Bodyweight or Isometric Exercises
› Warm-up and warm-down in either the KAATSU Cycle or KAATSU Progressive Cycle mode.
› Finish off with exercises in the KAATSU Constant mode. Release the bands if the time exceeds 10 minutes.
› Move your limbs slowly - very slowly - when moving in both the eccentric and concentric directions.
› Contract your muscles in the moving limbs 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.
Examples
› 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 exercises with TRX Straps) or do a series of isometric pushing and pulling exercises.
› Failure should come within 5–10 minutes.
› Go to muscular failure (i.e., going to full fatigue) or technical failure (i.e., resorting to improper form) 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.
Key Points While Doing KAATSU Weight Training
› Use extraordinary light weights (i.e., 5-10 lbs. or less), exercise equipment, or resistance bands doing 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.
Expected 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, but if heavy weights are not used, muscle soreness should be minimal or non-existent.
Core Work
› If you want to work on your core after your workout is over, place your KAATSU Air Bands on your legs, begin the KAATSU Cycle mode, and then do one or more of these exercises at you experience a robust post-workout secretion of HGH:
› › (1) place a book on your head and casually walk around with your shoulders back, or
› › (2) balance on one leg until failure, then switch to the other leg, or
› › (3) sit up straight with your shoulders back and straight spine, repeatedly contracting your abdominals.
