What is it?
Blood flow restriction training is a brief and intermittent restriction of arterial and venous blood flow in the arm or leg by means of a tourniquet. This restriction in blood flow to the limb results in physiological changes that mimic high intensity exercise. It allows for gains in muscle strength, size, and endurance with less strain on the muscle tissue and joints.
Why use it?
- To preserve muscle size and strength during inactivity (ie. bed rest, immobilization, etc)
- To reduce stresses on muscles/joints while promoting strength gains
- To improve muscle protein synthesis from the metabolic changes that occur
How is it used?
Find the pressure at which the artery is fully compressed & work at 80% for the lower extremity or 50% for the upper extremity. We use a professional grade device that is able to make this happen.
The training load should be at an estimated 20-35% of 1 rep maximum and the typical repetition scheme that is used is 30 reps, 15 reps, 15 reps, 15 reps; with a 30-60 second rest in between each.
We will typically perform 2-3 exercises with BFR within a session.
Who is this good for?
Individuals that need to build muscle strength while protecting a joint or tissue.
Why doesn’t everyone use this all of the time?
Lifting heavy weights provides the additional benefits of building the loading capacity of joints & tissues. If you can safely lift heavy weights, then it is typically more advantageous to do so.
Watch the video for a demonstration of blood flow restriction training in action.
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