Is blood flow restriction training good?

There is evidence that bfr training can boost athletic training and may even help patients with chronic pain or other conditions build muscle more easily, provided it is done correctly. BFR is promising as part of a program, but does not occupy a place on the priority table. Since training is limited to work of low load and intensity, research does not indicate that it is more effective than training at maximum speed or high speed. I don't recommend the BFR for muscle building outside of complementary recovery workouts and early-stage rehab back to play.

Numerous research has been published documenting the effectiveness of training in BFR. BFR can be a useful tool for increasing hypertrophy and muscle strength if used correctly. This will be valid both for people with load restrictions and for athletes under certain conditions. It is important to review the pros and cons of BFR training to decide if it will be beneficial to you.

While a specific certification is not required to take the BFR, it is important to obtain the advice of an experienced professional before participating in this type of training. These studies are novel in the use of medically complex patients and show how properly dosed BFR training with aerobic exercise can safely and significantly improve functional capacity. In a study using bilateral leg press, both high and low load resistance training with 80% and 30% 1 RM showed higher rates of RPE and pain after exercise until muscle failure than BFR group training with 30% of 1 RM and the use of 4 sets of 15 repetition schemes. A typical training scheme for BFR involves completing four sets of an exercise at 20 to 50 percent 1RM at 30, 15, 15 and 15 repetitions, respectively, with a rest interval of 30 to 60 seconds between sets.

Or maybe you've heard a rumor that blood flow restriction (BFR) training can help enlarge your muscles without the need to dramatically increase the weight you're lifting. Another common concern with occlusion training is that artificial muscle pump increase and swelling will damage the muscles in some way. This causes blood to stay inside the muscles for longer than normal, which, as you will soon see, influences muscle physiology in several ways. We think of athletes who need blood flow to heal, and those with restrictions may be susceptible to circulatory problems immediately after.

In addition, BFR works much better with short stroke movements, such as side lifts, leg extensions, bottoms, dumbbell jumpers, any type of non-locking dumbbell press, etc., because you are trying to pump as much blood as possible. The occlusion cuff restricts venous return (blood is pumped from the muscles back to the heart), although it does not restrict arterial blood flow (blood that is pumped to the muscles) to the same degree (Patterson et al. Blood flow restriction (BFR) training was initially developed in Japan in the 1960s and is also known as Kaatsu training. Let's be honest: training at this volume is difficult and puts quite a lot of stress on muscles, tendons, ligaments and joints.

With BFR training, you put extra strain on the muscle that regular training cannot induce (such as venous occlusion and lack of oxygen). Exclusion criteria for articles included research focusing on local musculoskeletal changes due to BFR training, studies that examined passive BFR or ischemic preconditioning, and articles that did not originate from a peer-reviewed scientific journal. Therefore, BFR training not only affected muscle strength, but can also provide positive adaptations of cardiovascular fitness in trained athletes. Because blood flow restriction training slows the rate at which these by-products are removed from the muscles, it allows them to stay longer and have a greater anabolic effect on muscle cells.

Training magazines love to recycle old training methods as “breakthroughs that will help you build muscle faster than ever before”. .

Walter Gerstner
Walter Gerstner

General web trailblazer. Hipster-friendly beer buff. Typical zombie specialist. Typical travel maven. Proud bacon buff.

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