Boost muscle growth, enhance athletic performance, and support nerve regeneration through strategic lifting schedules and optimized blood flow techniques.
**Nerve Regeneration Basics**
Nerve regeneration rate: 1-2 mm/month. Exercises stimulating neurogenesis include deadlifts, squats, and leg press. Key nutrients for nerve growth are omega-3 fatty acids, vitamin B12, and magnesium.
Optimal Lifting Schedules for Nerve Growth
Train nerve-dominant exercises like deadlifts and rows 2-3 times/week. Incorporate blood flow restriction (BFR) training 1-2 times/week. Rest days: 1-2 times between nerve-dominant exercise days.
**Blood Flow Techniques for Enhanced Regeneration**
Warm up with 5-10 min cardio + dynamic stretching. Boost blood flow intra-workout with BFR bands or contrast showers. Recover post-workout with foam rolling and compression garments.
