BFR Training ( blood flow restriction )
by John Meadows on November 23, 2018Today we are doing some BRF Training and talking about how it can be used. This is an amazing system and let me tell you it burned like fire and I was only using a band. Just think how it would have been with some weight.
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Blood flow restriction (BFR) training is a training strategy involving the use of cuffs or wraps placed around a limb during exercise, to maintain arterial inflow to the muscle while preventing venous return. BFR can be used with resistance training, or with other modalities, including walking.
Programs of resistance training with BFR and low loads (20 – 30% of 1RM) appear to increase strength. BFR programs appear to increase strength more than resistance training without BFR when using matched (low) relative loads but are either similar in efficacy or slightly less effective than conventional resistance training with unmatched (high) relative loads.
Programs of resistance training with BFR and low loads (20 – 30% of 1RM) appear to produce hypertrophy. BFR programs appear to increase muscular size better than resistance training without blood flow restriction when using matched (low) relative loads but are similar in efficacy to conventional resistance training with unmatched (high) relative loads.
There is some evidence that resistance training with BFR might be able to improve muscular power, sprint running speed, and endurance, and that non-resistance training methods (like walking) with blood flow restriction can cause hypertrophy, although there is more limited research in these areas.
The mechanisms by which BFR might lead to enhanced adaptations to training compared to similar exercise without BFR are still largely unclear.
Resistance training with BFR and low relative loads displays greater muscle activity than comparable conventional resistance training with matched loads, which may reflect an increased muscle fiber recruitment, driving greater hypertrophy.
Resistance training with BFR and low relative loads also displays greater post-exercise muscle protein synthesis, higher growth hormone elevations, and more robust molecular signalling responses than comparable conventional resistance training with matched loads.