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Blood Flow Restriction Training
Blood Flow Restriction Training
BFR Basics
BFR entails occluding circulation of the working muscle. This is accomplished by
wrapping a restrictive implement around the limb(s) while carrying out dynamic exercise.
The objective of BFR is to occlude venous flow without significantly affecting arterial
circulation. In this way, blood goes into the muscle but can't escape.
Research on the hypertrophic effects of BFR is compelling. Studies show that simply
occluding blood flow to bedridden patients can prevent atrophy and weakness, without
performing any training at all (1)!
Moreover, walking with blood flow restricted to the legs not exactly your classic
muscle-building activity has been found to significantly increase muscle strength and
size (2). But the real hypertrophic benefits of BFR occur when it's applied in concert with
resistance exercise.
Numerous studies show substantial increases in muscle growth when low-load lifting
(~20-30% 1RM) is combined with flow restriction (3). Gains are often on par with
traditional heavy-load training during early-stage training, sometimes even greater.
Final Thoughts
Integrating BFR into your training can really ramp up your muscular gains. With
continued implementation into a well-designed resistance training program, it may well
be the strategy that takes your muscular development to new heights.