WHAT IS BLOOD FLOW RESTRICTION AND HOW DOES IT WORK ?
WHAT IS BLOOD FLOW RESTRICTION AND HOW DOES IT WORK ?
BFR involves wrapping a device such as a pressure cuff , KAATSU device , or even knee wraps around the top portion of a limb to restrict blood flow out of the working muscle . During properly performed BFR , blood is able to enter the muscle via arterial flow ; however , the veins are restricted so that blood is partially prevented from leaving the working muscle . This arrangement allows for a swelling effect of the muscle , which is the first mechanism of muscle growth . Blood flow restriction also causes a buildup of metabolites , such as lactic acid , that have been shown to directly stimulate muscle growth . And the direct fatigue caused to the muscle forces the nervous system to recruit the largest fast-twitch muscle fibers , which have the greatest capacity to grow .
SHOULD I JUST DO A COUPLE OF MOVEMENTS , OR A WHOLE BFR WORKOUT ?
While most studies have looked at BFR on its own , our lab has teamed up with Bill Campbell ' s lab on two studies to investigate the effects of BFR combined with high-intensity resistance training .
In both studies , we found that BFR in combination with high-intensity exercise was an effective method for increasing muscle mass . What ' s interesting is that in the second study , we replaced 60 percent of the high-intensity training with BFR and found that subjects were still able to increase muscle mass just as effectively as 100-percent high-intensity training .
I ' M NO BODYBUILDER , JUST SOMEONE WHO WANTS NICE , SHAPELY ARMS . ARE 2-3 BFR SESSIONS A WEEK ENOUGH FOR ME TO SEE SERIOUS RESULTS ?
Fortunately , a great deal of research has been done in non-bodybuilders . In these populations , we have found that 2-3 workouts with BFR a week is perfect , so the answer is absolutely ! So what does this mean to you ? First , BFR can increase muscle growth , either as a stand alone practice or in combination with heavy training . Second , because BFR causes very little muscle damage , it can be used during deloading periods to supplement as much as 60 percent of the high-intensity workload . This will give athletes the ability to progress while allowing their joints and / or injuries to heal .
WHAT ARE THE RECOVERY DEMANDS OF BFR VERSUS OTHER ISOLATION TRAINING ?
Our lab was the first to study the effects of practical BFR on recovery demands compared to non-BFR low-intensity training . We found that , while BFR caused greater fatigue immediately after the exercise bout , there were no increases in muscle damage or declines in force or power 24 hours later . Pretty impressive ! Because this type of training has low recovery demands compared to high-intensity training , it is likely that it can be performed up to every other day , but probably not more than this . In fact , we actually found that 2-3 days of BFR per week was best for gains in strength and muscle .
WHAT SHOULD I USE TO WRAP , AND HOW TIGHTLY SHOULD I WRAP ?
Traditionally , BFR involves the use of a specialized inflatable cuff , known as a KAATSU device , to restrict venous blood flow . The advantage to such devices is that you can precisely control the pressure and always replicate it on workouts . Unfortunately , most individuals do not have access to this sophisticated device , which has led our lab to complete extensive research on what is known as practical BFR ( pBFR ). Practical BFR involves the use of an elastic wrap to restrict blood flow . In studies , we have used knee and elbow wraps . However , cotton elastic bandages can also be used .
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