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Adan Edgar Ruiz Garcia

@adanru

5 years ago
Photo by Adan Edgar Ruiz Garcia on August 25, 2021.
Photo by Adan Edgar Ruiz Garcia on August 25, 2021.
Photo by Adan Edgar Ruiz Garcia on August 25, 2021.
Photo by Adan Edgar Ruiz Garcia on August 25, 2021.
Photo by Adan Edgar Ruiz Garcia on August 25, 2021.
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Posted On: August 25th 2021, 11:25 pm

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. Crowned by the forest, framed by autumn. 🍂🦌✨ Share with your bestie 😍😍😍 Day 17: Nature #buck #reddeer #Autumn #nature #wildlife
Ep. 2 of “Want Stronger Fingers?” 🤚BFR FINGER CURLS 💬 Comment “Learn” for the full article on my Substack! DOES IT WORK? Yes sir! BFR develops muscle and strength with light loads, though research on finger curls in climbers is limited. WHAT DOES THE SCIENCE SAY? At ~20–40% 1RM, BFR can improve strength and grow muscle comparably to heavy training. Formula: Light loads, high reps, short rests, partial blood flow restriction. 🚨 Never completely cut off blood flow! Use controlled, ideally individualized pressure; more isn’t better. Trust. WHAT DOES IT TRAIN? FINGER FLEXOR HYPERTROPHY, strength and local work capacity. Big stimulus, light loads; clutch AF for irritated fingers! NOT grip-specific max strength, contact strength or RFD. PROS: • Hypertrophy with lighter loads • May maintain muscle/strength while reducing heavy loading • Dynamic finger range of motion • Dumbbells let you train each hand independently CONS: • Less climbing-specific; heavy loading wins for max strength • Serious pump/fatigue and discomfort • Proper equipment/precautions needed • Handle pressure or movement may aggravate injuries WHO SHOULD USE THEM? Climbers building finger-flexor muscle or maintaining muscle/strength while reducing heavy loading. Potentially useful for synovitis/irritated fingers IF tolerated. If you have vascular, cardiovascular or clotting conditions, get medical clearance first. HOW I’D PROGRAM IT GOAL: Hypertrophy / maintenance EQUIPMENT: Dumbbell + BFR cuffs LOAD: ~20–40% 1RM REPS: 30-15-15-15 (4 sets) REST: 30–45 sec EFFORT: Last set ~RPE 9 FREQUENCY: 2–3x/week WHEN: End of session RESTRICTION: ~40–60% of measured upper-limb occlusion pressure with appropriate equipment. Roll the dumbbell toward your fingertips, then curl it into your palm with control; don’t turn it into a wrist curl. No need for failure! When the last set feels ~RPE 7 across sessions, technique stays clean and recovery is good, add a little weight. My Opinion: (SEE PINNED COMMENT)
नफ़रत का जवाब मोहब्बत से, हिंसा का जवाब अहिंसा से, दमन का जवाब कला से। अंत में जीत सत्याग्रह की ही होगी - मगर लोकतंत्र के हत्यारों को सज़ा तो ज़रूर मिलेगी।
The suit everyone’s going to ask you about ✨❤️ Introducing the latest viral suit from Ghartia Ethnics by Ghartia Di Hatti — elegant, effortless & made to turn heads. 🧿 ✨ Your next ethnic obsession is here! #ghartiaethnics #ghartiadihatti #viraluit #viralreel #suitstyle
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