{"id":14342,"date":"2023-12-15T19:37:47","date_gmt":"2023-12-15T19:37:47","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=14342"},"modified":"2023-12-15T20:19:40","modified_gmt":"2023-12-15T20:19:40","slug":"red-light-therapy-for-muscle-hypertrophy-2024","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2023\/12\/15\/red-light-therapy-for-muscle-hypertrophy-2024\/","title":{"rendered":"Red Light Therapy for Muscle Hypertrophy (2024)"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">The use of red light therapy (RLT) to encourage muscle growth has been researched and examined in several academic studies, with a mixture of results. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Studies Supporting the Effects of RLT on Muscle Hypertrophy<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>&#8220;Effects of Red and Near-Infrared Light-Emitting Diodes on Human Muscle Performance and Recovery&#8221;<\/strong>&nbsp;(2014) &#8211; PubMed Link<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The study found that RLT improved muscle strength and reduced muscle soreness after exercise. Whilst this doesn&#8217;t show a direct increase in muscle size, increase in strength and recovery would most likely, lead to enhance sports performance and muscle mass in the medium to long term.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>&#8220;Effects of Light-Emitting Diode Therapy on Muscle Hypertrophy, Gene Expression, Performance, Damage, and Delayed-Onset Muscle Soreness&#8221;<\/strong>&nbsp;(2015) &#8211; <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5026559\/#:~:text=Light%2Demitting%20diode%20therapy%20compared,)%20and%20atrophy%20(MSTN).\">PubMed Link<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This study found that RLT increased muscle mass and strength in healthy adults.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"P28\">The present study shows for the first time the beneficial effects of phototherapy by LEDT on skeletal muscles of genetically identical humans (monozygotic twins) subjected to a strength training program. <strong>Light-emitting diode therapy<\/strong> compared with placebo therapy promoted a resistance to muscle fatigue, reduced a biochemical marker of muscle damage (CK), <strong>lessened the score of delayed onset muscle soreness (VAS), and reduced expression of genes related to inflammation<\/strong> (IL-1A) and atrophy (MSTN). Moreover, LEDT <strong>increased the maximal load achievable in exercise<\/strong>, the expression of genes related to oxidative stress defense (SOD2), and protein synthesis (mTOR) and produced thigh muscle hypertrophy shown by MRI.&#8221;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The LEDs used were 850 nm &#8211; which is red light:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/image.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"599\" height=\"201\" data-attachment-id=\"14344\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/12\/15\/red-light-therapy-for-muscle-hypertrophy-2024\/image-10\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/image.png?fit=599%2C201&amp;ssl=1\" data-orig-size=\"599,201\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"image\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/image.png?fit=599%2C201&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/image.png?resize=599%2C201&#038;ssl=1\" alt=\"\" class=\"wp-image-14344\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/light-measurement.com\/wavelength-range\/\">Image Source<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>here are some results from consensus.app, an ai search engine that summarises scientific papers:<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/screenshot_20231215_193053_chrome.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1341\" data-attachment-id=\"14348\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/12\/15\/red-light-therapy-for-muscle-hypertrophy-2024\/screenshot_20231215_193053_chrome\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/screenshot_20231215_193053_chrome.jpg?fit=1080%2C1341&amp;ssl=1\" data-orig-size=\"1080,1341\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"screenshot_20231215_193053_chrome\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/screenshot_20231215_193053_chrome.jpg?fit=825%2C1024&amp;ssl=1\" data-id=\"14348\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/screenshot_20231215_193053_chrome.jpg?resize=1080%2C1341&#038;ssl=1\" alt=\"\" class=\"wp-image-14348\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/screenshot_20231215_192952_chrome.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1784\" data-attachment-id=\"14349\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/12\/15\/red-light-therapy-for-muscle-hypertrophy-2024\/screenshot_20231215_192952_chrome\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/screenshot_20231215_192952_chrome.jpg?fit=1080%2C1784&amp;ssl=1\" data-orig-size=\"1080,1784\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"screenshot_20231215_192952_chrome\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/screenshot_20231215_192952_chrome.jpg?fit=620%2C1024&amp;ssl=1\" data-id=\"14349\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/screenshot_20231215_192952_chrome.jpg?resize=1080%2C1784&#038;ssl=1\" alt=\"\" class=\"wp-image-14349\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/screenshot_20231215_192934_chrome.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"2400\" data-attachment-id=\"14350\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/12\/15\/red-light-therapy-for-muscle-hypertrophy-2024\/screenshot_20231215_192934_chrome\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/screenshot_20231215_192934_chrome.jpg?fit=1080%2C2400&amp;ssl=1\" data-orig-size=\"1080,2400\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"screenshot_20231215_192934_chrome\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/screenshot_20231215_192934_chrome.jpg?fit=461%2C1024&amp;ssl=1\" data-id=\"14350\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/screenshot_20231215_192934_chrome.jpg?resize=1080%2C2400&#038;ssl=1\" alt=\"\" class=\"wp-image-14350\" \/><\/a><\/figure>\n<\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">some studies on red light therapy as a pre workout:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23672326\/\" rel=\"nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/23672326\/<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Does phototherapy enhance skeletal muscle contractile function and postexercise recovery? A systematic review<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Paul A Borsa&nbsp;et al.&nbsp;J Athl Train.&nbsp;2013 Jan-Feb<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Phototherapy administered before resistance exercise consistently has been found to provide ergogenic and prophylactic benefits to skeletal muscle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Conclusion<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">My scientific conclusion is that with the power of magic, red light therapy can indeed enhance muscle gains from pumping iron.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Best Protocol for Using Red Light Therapy for Muscle Growth<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Use a red light device with wavelengths between 600 and 900 nanometers.<\/strong>\u00a0These wavelengths are most effective at penetrating muscle tissue.<\/li>\n\n\n\n<li><strong>Apply the light to the muscles you want to grow.<\/strong>\u00a0You can use a variety of devices,\u00a0including handheld wands,\u00a0panels,\u00a0and masks. You&#8217;ll probably want a panel for bodybuilding and recovery though.<\/li>\n\n\n\n<li><strong>Treat the muscles &#8211; i.e. stand in front of the panel, for 10-30 minutes per session, 2-3 times per week.<\/strong><\/li>\n\n\n\n<li><strong>Combine RLT with resistance training.<\/strong>&nbsp;This will help you to build muscle more effectively. Obviously.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">You can also use red light therapy before training to increase intensity and afterwards for enhanced recovery. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use red light therapy at your own risk <\/li>\n\n\n\n<li><strong>Use a high-quality device from a reputable manufacturer.<\/strong><\/li>\n\n\n\n<li><strong>Clean the device before and after each use.<\/strong><\/li>\n\n\n\n<li><strong>Avoid looking directly at the light source.<\/strong><\/li>\n\n\n\n<li><strong>Do not use RLT if you are pregnant or breastfeeding.<\/strong><\/li>\n\n\n\n<li><strong>Talk to your doctor before using RLT if you have any health conditions.<\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"2000\" data-attachment-id=\"14358\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/12\/15\/red-light-therapy-for-muscle-hypertrophy-2024\/20231215_2016436262216266151764600\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/20231215_2016436262216266151764600.jpg?fit=1500%2C2000&amp;ssl=1\" data-orig-size=\"1500,2000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"20231215_2016436262216266151764600\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/20231215_2016436262216266151764600.jpg?fit=768%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/20231215_2016436262216266151764600.jpg?resize=1500%2C2000&#038;ssl=1\" alt=\"\" class=\"wp-image-14358\" \/><figcaption class=\"wp-element-caption\">Red light bitches <\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>The use of red light therapy (RLT) to encourage muscle growth has been researched and examined in several academic studies, with a mixture of results. Studies Supporting the Effects of RLT on Muscle Hypertrophy The study found that RLT improved muscle strength and reduced muscle soreness after exercise. Whilst this doesn&#8217;t show a direct increase [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[784152950,784152946,10343,337,943],"class_list":["post-14342","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-bodybuilding","tag-fitness","tag-gym","tag-health","tag-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Red Light Therapy for Muscle Hypertrophy (2024) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/12\/15\/red-light-therapy-for-muscle-hypertrophy-2024\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Red Light Therapy for Muscle Hypertrophy (2024) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"The use of red light therapy (RLT) to encourage muscle growth has been researched and examined in several academic studies, with a mixture of results. 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Whilst this doesn&#8217;t show a direct increase [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/12\/15\/red-light-therapy-for-muscle-hypertrophy-2024\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-15T19:37:47+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-12-15T20:19:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/image.png?w=599\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Red Light Therapy for Muscle Hypertrophy (2024) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2023\/12\/15\/red-light-therapy-for-muscle-hypertrophy-2024\/","og_locale":"en_GB","og_type":"article","og_title":"Red Light Therapy for Muscle Hypertrophy (2024) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"The use of red light therapy (RLT) to encourage muscle growth has been researched and examined in several academic studies, with a mixture of results. Studies Supporting the Effects of RLT on Muscle Hypertrophy The study found that RLT improved muscle strength and reduced muscle soreness after exercise. 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It's also\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":11009,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/08\/31\/injury-and-detraining-in-21st-century-sport\/","url_meta":{"origin":14342,"position":3},"title":"How do you prevent Muscle &amp; Fitness Loss During Injury?","author":"Dave","date":"August 31, 2019","format":false,"excerpt":"You can use TENs machines to prevent muscle loss whilst injuredNutrition is important - Under-eating will lead to more muscle lossClenbuteral is an illegal performance enhancing drug that prevents muscle lossAlpha Lipoic Acid supplementation may help prevent muscle loss and help to alleviate some of the effects of the loss\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/badarmbasruttentinyarm.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/badarmbasruttentinyarm.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/badarmbasruttentinyarm.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/badarmbasruttentinyarm.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/badarmbasruttentinyarm.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":3284,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/12\/04\/functional-back-and-bicep-workout\/","url_meta":{"origin":14342,"position":4},"title":"Functional Back and Bicep Workout [2023]","author":"Dave","date":"December 4, 2015","format":false,"excerpt":"After hearing that Zoella (sorry if I've spelt that wrong) got paid a million dollars or something to go to Disney World, I thought I'd start uploading videos again. 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