Can you Build Muscle without Heavy Lifting? | Dr. Jeremy Loenneke

Подписаться 171 тыс.

Просмотров 16 тыс.

50% 1

Join Dr. Gabrielle Lyon as she sits down with Dr. Jeremy Loenneke, an associate professor of
exercise science at the University of Mississippi and one of the world’s leading experts in blood
flow restriction (BFR) training. They discuss the science behind skeletal muscle adaptation, how
BFR can help you get stronger without heavy weights, and why muscle growth and strength
aren’t always the same thing.
Dr. Loenneke shares insights on how BFR works-using low loads to trigger muscle adaptation
and growth-and the potential benefits for recovery, rehabilitation, and even everyday training
for those wanting to avoid joint strain. They also explore some fascinating phenomena like
cross-education, where training one side of your body can strengthen the other side.
Key Highlights:
● The basics and benefits of blood flow restriction training
● How to build muscle with low weight loads
● The difference between muscle growth and muscle strength
● Practical applications of BFR in both sports and rehabilitation
Don’t miss out on these expert insights that can transform your approach to exercise and
recovery. Let’s take your fitness knowledge to the next level!
Who is Jeremey Loenneke?
Dr. Jeremy Loenneke is an Associate Professor of Exercise Science at The University of
Mississippi within the School of Applied Sciences. He received his MS in Nutrition and Exercise
Science from Southeast Missouri State University and his PhD in Exercise Physiology from the
University of Oklahoma. He is the director of the Kevser Ermin Applied Physiology Laboratory
and his research group’s primary focus is on skeletal muscle adaptations to exercise with and
without the application of blood flow restriction. His recent work has also focused on addressing
whether or not muscle growth contributes to changes in strength with exercise. Dr. Loenneke is
a Fellow of the American College of Sports Medicine and a member of the American
Physiological Society. He has authored numerous peer-reviewed articles and is an Associate
Editor for PLOS One, Peer J, and Research Quarterly for Exercise and Sport. He also serves on
the editorial board for Sports Medicine and Medicine and Science in Sports and Exercise
👉 Join my all new 6 Week Forever Strong Bootcamp - bit.ly/3ZwQda7
👉 Apply to become a patient - drgabriellelyo...
👉 Join my weekly newsletter -
institute-for-...
👉 Get my book - drgabriellelyo...
This episode is brought to you by :
Zocdoc - Book your First Appointment! - zocdoc.com/DRLYON
MUD/WTR - Code DRLYON for $20 OFF - mudwtr.com/drlyon
Paleovalley - Code DRLYON for 15% OFF First Order! -
paleovalley.com...
Needed - Code DRLYON for 20% OFF - thisisneeded.c...
Fatty15 - Code DRLYON for 15% OFF - fatty15.com/DR...
Find me at:
Instagram: @drgabriellelyon
Tik Tok: @drgabriellelyon
Facebook: doctorgabriellelyon
RU-vid: / @drgabriellelyon
Disclaimer: The Dr. Gabrielle Lyon Podcast and RU-vid are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, RU-vid, or materials linked from this podcast or RU-vid is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

Опубликовано:

3 окт 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 45

@MikeW-t6l 2 дня назад

It's all about nutritional biochemistry, I recommend reading “Health and Beauty Mastery” that book is a real eye opener . I completely changed my habits

@meditim2032 2 дня назад

Exactly

@chrater8192 3 дня назад

I use blood flow restriction all the time. 71 years old has changed my life. I use Kaatsu the originator of Blood Flow Restriction. They have done a lot of research on it and could answer a lot of the questions you asked. If you use the cycle mode something that only they have you are very safe. Before they ever released it in the U.S. they did studies in 2004 to 2014 in a cardiac hospital in Japan. Call them and they will send the research to you.

@joelpineda2042 2 дня назад

Actually thats when i literally started seeing results. When i dropped all the heavy weights and started to concentrate on time under tension. But if ur into powerlifting heavy weights is a must.

@tommy92660 3 дня назад

James Steele, James Fisher, Doug McGuff

@Jimnbvgy День назад

It is not muscle mass It is lean muscle mass x low body fat ratio x constant m😅vement = longevity As an aged care nurse I have been privy for years to see who lives long who lives well and who die younger and how they die The lighter and more flexible you are in mind and body You live long live well and die real fast Big difference to people with mass of any kind

@elainewestlakeptdptma686 День назад

I use KAATSU as well on myself and have gotten tremendous results. I am also a pediatric physical therapist and have used it on a low cycle on children with cerebral palsy with results in temperature change ( no longer cold extremities) and well as increased range of motion and movement of the spastic muscle.

@TheUnlikelyToad День назад

Interesting... 42 with Cerebral Palsy and have played around with it, but have not made the connection with increased warmth to the extremities. Is this more of a temporary feature or longer lasting with repeated use? Fwiw, I get a reduction in spasticity just by weight training regularly and fatiguing muscles in general.

@elainewestlakeptdptma686 День назад

@@TheUnlikelyToad This is with kids who are non ambulatory. Usually it's temporary unless it's done daily. Other children with CP who are ambulatory they do improve in strength and function with resistive training, as well as whole body vibration and functional electrical stimulation

@MarthaHenson-zp1kw 2 дня назад

Too many "ahs" for me to continue listening

@MarthaHenson-zp1kw 2 дня назад

BTW Blood Flow Restriction to any other organ system in the body is pathological why would it be any different for the muscular system, reperfusion injury is actually 'a thing'.

@StotanEly 2 дня назад

Body by Science

@satorsatori8793 3 дня назад

Please just answer the question! yes or no! thanks

@tommy92660 3 дня назад

Exercise is intrinsic

@theresatomasello1843 3 дня назад

The Beatles revived!

@andynonimuss6298 12 часов назад

I'm nervous about Blood Flow Restriction because of the possibility of blood clots. I've been training for most of my life, and I can definitively say there's NO such thing as training for Hypotrophy vs. Strength. The two are relative to each other. If you increase in strength you will increase the muscle is size. It's impossible to train or target for one or the other. In bodybuilding, the ONLY way you can gain more size, is to gain more strength. I'm so tired of this myth being falsely perpetuated over and over year after year!

@napua5217 День назад

His bangs are cute

@felipearbustopotd 2 дня назад

IF ( and that is a very BIG if ) looks are anything to go by, Dr. Jeremy Loenneke isn't lifting anything heavier than a pencil. Sorry to say, I lasted 38 mins before ( bailing out ) needing to lift something heavier than a graphite writing implement.

@tektoniks_architects 3 дня назад

I can always tell the difference between someone who trains with heavy weights vs. someone who trains with lighter weights, re: muscle density. Please also remember that you body has limited recovery ability, meaning: the average person can increase their body strength by 300% on the average, but you can only increase your recovery ability by about 50% on the average. That means, the bigger and stronger you get, especially when training to failure, the more likely you will overtrain. This is why training longer with more sets and lighter weights will eventually hit a progress roadblock with regards to your recovery ability. As you get bigger and stronger, you need to increase your intensity of training, but diminish your length of workout.

@dant3232 3 дня назад

Muscle density? Nonsense

@tektoniks_architects 3 дня назад

@@dant3232 Broader activation of fibers is a function of the total work load imposed. Muscles are made of strands of fibers. Muscles only utilize the minimum number of fibers to accomplish the task at hand. Increasing the cross sectional area of every fiber is what contributes to overall muscular size and density. The more fibers that are activated, the broader and more dense the muscle becomes. The heavier the load, the more fibers are called upon to perform the task. The greater the stress, the more fibers are used, the greater the cross sectional improvement, the greater the volume of the muscle increases. Nonsense my @ss.

@dant3232 3 дня назад

@@tektoniks_architects They do not look different. Your saying you can look at one persons muscle and tell how heavy he lifts? Nonsense.

@tektoniks_architects 3 дня назад

@@dant3232 Its very easy, if you use your eyes. People who train heavier are thicker, larger, and have fuller muscles from insertion point to insertion point. Actually its very obvious.

@dant3232 3 дня назад

@@tektoniks_architects like fat powerlifters?

@robertsnow9328 3 дня назад

He is jacked.

@napua5217 День назад

I know I was shocked, I thought he was gonna rip out of that shirt. Like bro, at least wear the right size shirt if you’re gonna have muscles that big.