How Do You Use It?
DO NOT TIGHTEN for MORE than 15 MINUTES on the arms and 20 MINUTES on the Legs.
IF you feel pain, numbness or tingling or you have a bluish tint to your skin,
STOP and loosen the bands let your blood flow return to the extremity then tighten at a looser level.
Spartan Training bands are the ONLY bands with 1/4 inch ( approximate) grading
See the numbers and lines in the bands?
We are the only brand with 1/4 inch lines so you can know where you are the next time without having to readjust your bands many times and losing track of where you last set them. Other brands don’t have this measurement, and only one brand has numbers and a dot at every 1/2 inch. In my experience using other brands it’s not exact enough after a few uses you don’t know the exact place you tightened the bands to.
ALWAYS check your
Circulation on your hand or inside of the knee.
I do every time I tighten or reposition.
How to use the bands on your arms
On the arms you place them
Right below the shoulder where the arm and the shoulder meet
you tighten the bands until the capillary refill is 2 seconds on your hypothenar immenince on the palm, right below your thumb.
You press the area on your hand and it should turn white then you release your finger to see if the area turns pink between 2 to 3 seconds. No more than 2 to 3 because after 3 you are stopping your arterial flow.
You need oxygen going to the muscle we are just trying to delay the venous return ( blood flow out) to increase the lactate in your extremities.
You can 2 to 4 exercises using 10 to 20 %of your one rep max in 30 min with 15 to 30 seconds of rest for the upper body and 30 to 60 for the lower body.
The first set you try do 30 plus reps to failure if you can. If you can’t, lower the weight.
The second to fourth sets you do 15 plus reps or as many as you can. Try not to do less than 75 reps if you can. Most research protocols use this set and repetition range.
Beginners just try to get to sets of 30-15-15-15 with 10% of the heaviest weight you can do.
So if you can curl 30 pounds with one arm on a dumbbell curl beginners will start with 3 lbs. if your advanced More than 2 years of steady weight lifting you can use up to 35 percent of your 1 Rep max.
Trained athletes can use this as a secondary or finishing technique to pulverize plateaus!!
For all exercises
The idea is to get as much lactic acid buildup as possible in the muscle. So it stimulates HUMAN GROWTH FACTOR to its maximum and Insulin growth factor one.
If you can go over the 30-15-15-15 reps the weight is too easy go up In weight so that you can’t get more than 30 reps and if you get between 25 and 30 reps on your first set
you use the same weight until you can do more than 30-15-15-15 reps
When using body weight go to failure on all sets. So since the majority of us can’t get to the gym at the moment (see Pandemic) the above method is the ideal.
You can also use very slow rep training
5 seconds by the clock up and 5 seconds down until failure. So eccentric and concentric phases of the exercises.
4 sets of however many repetitions you can do to absolute failure not:
“I’m really tired I can’t do another rep” failure.
Don’t go longer than 15 minutes on the upper body when you are working out with the bands tightened because you can do serious harm to your muscles.
If you get to 15 minutes and you haven’t finished simply loosen the bands for 30 to 60 seconds then re-tighten and on the legs 20 min.
Body weight squats can be very effective if you go to parallel at the bottom (look in the mirror or take a video) and hold for one second!
Then go to failure with the amount of repetitions. You should be sweating profusely and out of breath.
These workouts can done be 3 to 5 times a week
depending on your fitness ability.
There is research that shows people working on one body part ( chest) with one exercise (bench) 2 times a day for 3 weeks and it increased their strength and 1 rep max.
These studies can be found under blood flow restriction training on any search engine.
Spartans what is your profession?
Cesar A Arias MD FAAP