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Want To Learn How To Maximize Recovery with BFR?īlood Flow Restriction Training: Cardiovascular Protocol
If you’re interested in learning more about BFR from us in person, come take a course with us! However, by adding blood flow restriction to these same low load exercises we are able to induce significant strength and hypertrophy gains in as little as 2-4 weeks (it takes 8-12 weeks to gain muscle size with regular high load resistance training)! The rehabilitation setting seems to be where blood flow restriction training will have the greatest impact, speeding up recovery times and getting people stronger, faster, utilizing lower load exercises that are friendly and safe to healing joints, tendons, or other surgically repaired tissues. These lower load exercises are not heavy enough to induce a hypertrophic or strength stimulus to the exercising muscle. For example, after most surgeries and musculoskeletal injuries, there is a period of time that as rehabilitation specialists we must respect the surgical site and tissue healing timelines by employing lower load exercises. While we do not recommend replacing high load resistance training with blood flow restriction training, it can be used in the rehabilitation setting as a bridge to increase muscle strength and size when a person might not be able to lift heavier loads. We are learning that metabolic stress (created through BFR training) can be similarly as effective as mechanical stress in inducing hypertrophic changes!īlood flow restriction training can be used when the goal is to increase muscle hypertrophy and strength with an individual that is load compromised. What we used to know and understand about muscle cell physiology and hypertrophy has been turned upside down through blood flow restriction research. However, there is mounting evidence that now supports low-load resistance training (20-40%RM) combined with blood flow restriction can similarly induce muscle hypertrophy and strength gains. It has been generally accepted that muscle hypertrophy requires high-intensity training utilizing loads of at least 70% of 1-repetition max or lower loads (30-50%RM) until failure. Craig is only working at 20% of his 1 rep-max with this sample protocol! READ: HOW TO PERFORM REP MAX STRENGTH TESTINGīlood Flow Restriction Training: Muscle Hypertrophy With Low Loads This does not make gains come easy by any means! Watch the video above to get a general idea of how challenging BFR truly is. The reality is that BFR training makes an easy walk in the park or light exercise very difficult. Going for a walk with blood flow restriction (BFR) to improve VO2 max, or lifting light weights with BFR to improve muscle mass may sound too good to be true.
Sample Blood Flow Restriction Training Protocol Learn more about blood flow restriction training with this article! A growing body of evidence now supports the use of blood flow restriction at rest, combined with aerobic training, or combined with low-load resistance training to mitigate disuse muscle atrophy and enhance hypertrophic and strength responses in skeletal muscles.
Personalized blood flow restriction training is an exercise modality that involves using a cuff to occlude venous blood flow out of a limb while restricting arterial blood flow into a limb. Shares 29 Facebook 24 Tweet 0 Pin 0 Email 5
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