Speaker 2: Hey everybody, what's going on? Welcome to BFR Tuesday. Sorry for little late start, just flew in from Indianapolis. Seeing the, Georgia bulldogs win a national championship last night, what a cool event. So, it was just, just job jumped off the plane. So here I am. So if you have any questions regarding BFR is what I do this for  just type of question in the chat section. Just I'm going to say hello, But you can put that question in there and I'll be happy to answer Any questions?  All right. If no questions, let me think what I can bring to the table. My brain is not functioning on all cylinders today. I'm trying to think something that came in last week. 

Speaker 2: So using BFR to augment your normal workouts, I'm going to be doing, some videos from my, from my home gym here soon. but thinking about programming for areas that you want to, compliment. So you do your normal workout and you've got some areas that you wanna work on,  either fitness wise or strength wise or size wise. For me, a common concern for me is cap strength, at numerous calf tears, strains. and so having to, consistently work on strengthening would be something that I would do compliment with. I would also, tend to do some compliment lifting, for my shoulder to overhead pressing. So how would you, how would you program that most of my workouts are divided into, either a push pull for lower extremity or upper extremity or combo. So on my upper body push days, I would compliment with BFR after my workout with one or two exercises, with a push. 

Speaker 2: So, for example, if I'm doing upper body, bench press or an inclined press, that day I would probably compliment with, some of the smaller muscle groups. Like you could do a tricep extension, you could do a dumbbell, shoulder to overhead. you could do a barbell press from the front. and you know, I typically don't program normal calf work in, so I would do, you know, calf raise, either seated, with the knee bent or a calf raise, straight-legged in order to get a different muscle group. so that's sort of how I would do it using, using pull push paradigm for, augmentation after your normal workout. I would definitely do BFR after, cause you're, you're gonna pre fatigue, the bigger muscle groups with your normal fitness, and then you'll be ready to go with your BFR, for the smaller muscle groups typically, or at least isolated type exercise versus compound, compound meaning multiple joints, isolated, meaning a single joint movements. 

Speaker 2: So a bicep curl versus a, a row or a lat pull down that pull down multiple joints, compound exercise, bicep curl, single joint elbow flection. That would be, single singular, right Louis, any research or comments using BFR outside of the typical 30 15, 15, 15, for example, 30 reps set followed by one or two sets, publishable failure. Sure. Numerous studies, I'm a proponent of, if you're going to take it to failure, just know you're going to have to, you're going to need a couple extra days in between sessions for that body area. Not because you are going to cause some, exercise induced, muscle damage, not a bad thing. Just know that you're not going to do back to back days like that for the same muscle group. And anytime that we're looking at going to failure, we're, we're really focusing on strength. 

Speaker 2: So my, my loads will tend to know 10 typically be lower. So I'll be closer to the 20% one rep max, and doing, lower pressures. Sorry, wait, what did I say No. So I would do higher loads closer to 40% of my one rep max, for the lift. And I would do, lower pressures, the pressures and the loads are inverse relationship, meaning higher pressures. I'm going to use lower loads and the same is true. I'm going to use lower pressures. I'm going to use higher loads and I typically reserve those for strength. 

Speaker 2: Yeah. So look out for those videos on my YouTube channel, I'm going to try to start, posting those at least weekly augmentation type lifts or supplemental lifts or other things like that. Just got a new camera. So I'm going to see how that all works. All right. Well, I better get out of here just since I just flew in. Thanks guys so much for joining. if any questions come up, feel free to email me at, at Edlecara.com, or drlecara@bfruniversity.com and, I'll be back next week. Thanks so much. Okay.