Blood flow restriction training is a valid, low-risk way to stimulate muscle growth, especially when dealing with injuries or as a novel training stimulus.

“It works best on the extremities, arms and legs. Uh and you you would add you know this to the end of one of your workouts in a week. Um, and it's crazy how and you get the most crazy pump you've ever had in your life.”

Overcoming isometrics, where you push or pull against an immovable object, is an extremely effective way to increase force production in a short timeframe.

“This one right here, when you look at the data on isometrics, this is the one of all the contractions, all the ways you can lift. If you were to try to get gains of strength or force production, this is the >> in three weeks or four weeks, like you're advanced.”