Blood Flow Restriction Training: A Different Look at Hypertrophy

Blood Flow Restriction, often referred to as “BFR”, has become increasingly popular over the last few years as a different way to train for hypertrophy. Its efficacy, under this application, has been a topic under debate for decades. Few have heard of it and fewer have tried it. 

 

BFR is an exercise approach whereby resistance exercise or aerobic exercise is performed whilst an Occlusion Cuff is applied to proximal aspect of the muscle. In this novel training method, limb (legs or arms) blood flow is restricted via the occlusion cuff throughout the contraction cycle and rest period. This results is partial restriction of arterial inflow to muscle, but, most significantly restricts venous outflow from the muscle. Given the light-load nature and strengthening capacity of BFR training, it can provide an effective clinical rehabilitation stimulus without the high levels of joint stress and cardiovascular risk associated with heavy-load training (Wikipedia contributors, 2020). 

 

The skinny of it - BFR therapy is used to reduce weight load on joints and ligaments while applying hypertrophic pressure to the muscle. In theory, the net result on hypertrophy is comparable to that of heavier weights. Why not just keep lifting heavy then? – Joints and ligaments tend to recover and grow slower than the weekly strength increases one might see. Repeated heavy loads on a weakened ligament can have long term, in some cases permanent, detrimental results. 

 

Bodybuilders may also experience tears in muscles, joints, and ligaments throughout their life. If you keep lifting through the pain, the tear may never heal correctly, further inhibiting your ability to reach your full bodybuilding potential. BFR can be used during this time to not only force blood into an area of recovery but also in pursuit of gym gains. 

 

If you check Youtube, you will see tons of videos from industry leaders using BFR for healing and bodybuilding purposes. The results will vary; however, bodybuilders need new stimulus from time to time. This may be the ticket to new growth, recovering from injuries, or breaking plateaus! 

 

Works Cited:

Wikipedia contributors. (2020, October 16). Blood flow restriction training. Wikipedia. https://en.wikipedia.org/wiki/Blood_flow_restriction_training