Blood flow restriction training (BFR) is a relatively new technique in the fitness world that has gained popularity in recent years. This training method involves using a tourniquet or specialized bands to restrict blood flow to a limb during exercise. While it may sound counterintuitive, research has shown that BFR can provide many benefits, including increased muscle growth, strength, and endurance.
How it works
BFR works by restricting blood flow to the muscles being trained. This is typically done using a specialized cuff or band, which is placed around the limb being trained. The cuff is tightened to a specific pressure, which partially occludes the blood vessels in the limb, reducing the amount of oxygen and nutrients that can flow to the muscles.
The restricted blood flow causes a buildup of metabolites such as lactate, which stimulates the release of growth hormone and other anabolic hormones. This increased hormonal response can lead to greater muscle growth and strength gains compared to traditional training methods.
Benefits of BFR
Increased muscle growth: BFR has been shown to increase muscle protein synthesis, which is essential for muscle growth. A study published in the Journal of Strength and Conditioning Research found that subjects who performed BFR training had greater increases in muscle cross-sectional area than those who performed traditional resistance training.
Increased strength: BFR can also improve strength gains. A study published in the European Journal of Applied Physiology found that subjects who performed BFR training had greater increases in strength than those who performed traditional resistance training.
Increased endurance: BFR has been shown to improve muscular endurance. A study published in the International Journal of Sports Medicine found that subjects who performed BFR training had greater increases in muscular endurance than those who performed traditional endurance training.
Reduced joint stress: BFR can be beneficial for individuals with joint pain or injuries, as it allows for a lower load to be used during training while still achieving similar benefits to traditional resistance training.
Time-efficient: BFR training sessions are typically shorter than traditional resistance training sessions, making it a time-efficient option for individuals with busy schedules.
How to Use BFR
BFR should only be performed under the supervision of a trained professional. It is important to use the correct equipment and techniques to ensure safety and maximize benefits.
When using BFR, it is important to choose the appropriate pressure for the individual’s limb circumference and fitness level. The pressure should be high enough to restrict blood flow, but not so high that it causes discomfort or damage.
BFR is typically performed using lighter weights and higher repetitions. For example, a typical BFR workout might involve 3-4 sets of 15-30 repetitions at 30-50% of 1RM. Aim for 30sec-1min of work followed by 30sec rest. This can be repeated for 3-4 exercises for a total time of no more than 20 minutes.
Conclusion:
Blood flow restriction training is a promising new technique that has been shown to provide many benefits for muscle growth, strength, and endurance. The literature on improved post injury recovery time is novel and exciting. However, it should only be performed under the supervision of a trained professional and using the correct equipment and techniques. If you are interested in trying BFR, speak to a qualified fitness professional to determine if it is appropriate for you.
