The Flushing Method

The Flushing Training Method Defined

The Flushing Method involves holding a relatively light weight steady at various points along the path of the exercise, forcing the muscle to maintain a sustained contraction for extended periods.

The Flushing Method Training Tips

• This technique can be used for many muscles in the body. Delts, after completing as many Dumbbell Lateral Raises as possible, hold your arms locked out by your sides, then lift them about 12 cm away from your thighs, feeling the deltoids tense and flex. Hold this position for about 10 seconds as the burn accompanying the build up of lactic acid increases. Lats, hang from the chin-up bar and lift the body only a few centimetres. Chest, when doing Cable Crossovers, hold your hands crossed with your chest fully contracted, flushing blood into the pectorals. Biceps: holding a Curl steady at various angles of the total arc. Quads: locking your legs out in a Leg Extension and holding it as long as you can.
• The tension at the end of an exercise using this technique enhances muscle separation. The flushing method, that is the holding of weights along various parts of an exercise is useful for bringing out muscle separation. This technique is a great way of adding variety and intensity to your training and can be utilised with a wide range of body parts and exercises. The Flushing Method is one of the Power Training Principles.