BFR Blood Flow Restriction
http://www.menshealth.com/fitness/blood-flow-restriction-to-build-muscle
I was reading this article and it goes against everything I know about training and how blood flow helps. In this article they explain a method of actually restricting blood flow to make the blood pool in the muscles and to stretch them with a harder pump and also it mentions that the small muscle fibers are more inclined to grow and that the larger muscle fibers which are supposed to be hard to get to grow are stimulated by this and grow larger.
I have always been told that oxygen and nitrogen are essential in muscle growth along with white and red blood cells. I think by restricting the oxygen especially can't be good.
I would like to hear from any vets that might know of this method because i'm thinking of trying it but I really don't want to do some crackpot method from mens health. If anyone has any more information on this or would like to add anything else I would really be interested in hearing about it.
Also if i'm wrong about the muscles needing oxygen and nitrogen to grow and recover please correct me i'm here to learn and I know you guys have vast knowledge between all of you.
thanks fellas
Also fellas i'm new and i'm not positive on the rules completely yet I have read them but I also know there are unwritten rules on all sites so please if I do something wrong please educate me its not at all on purpose.
The reason i'm saying this is i'm not sure if i'm allowed to post a link to mens health if its not allowed I will edit it out I just wanted you fellas to also be able to read it.
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I use it, definitely believe it has its place in the toolbox.
BFR works. I refer Dr. Wilson's style. He is against Occlusion training and makes states BFR is not Occlusion. Shutting down the blood completely hinders growth. Restricting the blood allows for growth.
Dr Wilson has some amazing equipment for testing strategies for gaining mass and losing weight. He based out of the University of Tampa.
Occlussion, BFR, Kaatsu, whatever you want to call it is no new concept, however, in the past years there has been great research on BFR training.
The most important thing to remember is it is only a tool in your toolbox and it seems that BFR is only really effective when used for a limited amount of time. This is where periodization comes into play. Still, keep a close eye on your overall volume. Even though you're not handling heavy weights, BFR is highly disruptive. Combine that with a CNS fatiguing training routine, you set yourself up for trouble.
Besides the suggestions in the article itself, here are some more suggestions when it might be a good idea to implement BFR training:
- For lagging body parts
- At the end of a workout.
- When going on holiday
- When beat up, injured or really fatigued like in a long calorie deficit.
- For weaker muscle groups that you want to bring up, but still allow adequate recovery.
- Muscle groups you have trouble with mindmuscle connection
- Don't wrap it toooo tightly ;)
If you want to see some research for yourself, here you go
I got a lot of other references but these are one of the most interesting ones. Enjoy!
Loenneke JP and Pujol TJ. The Use of Occlusion Training to Produce Muscle Hypertrophy. Strength & Conditioning Journal. 31(3): 77-84, June 2009.
Takarada Y, Takazawa H, Sato Y, Takebayashi S, Tanaka Y, and Ishii N. Effects of resistance exercise combined with moderate vascular occlusion on muscle function in humans. J Appl Physiol 88: 2097–2106, 2000.
Loenneke JP. Personal Training Quaterly. Volume 1. Issue 2. National Strength and Conditioning Association 2014
Nakajima, T, Kurano, M, Iida, H, Takano, H, Oonuma, H, Morita, T, et al. Use and safety of Kaatsu training: Results of a national survey. Int J KAATSU Training Res 2: 5-13, 2006.
Brad J. Schoenfeld, Zachary K. Pope1 Jeffrey M. Willardson1. A BRIEF REVIEW: EXERCISE AND BLOOD FLOW RESTRICTION. Journal of Strength and Conditioning Research Publish Ahead of Print DOI: 10.1519/JSC.0b013e3182874721
Voodoo floss. Look into it. Cheapest and most effective way of practicing BFR that I've found so far. Some of the best pumps I've had.
Lots of good research behind BFR. I didn't read the article but I've read the research. You're not restricting blood flow to the muscle, which is arterial and deeper. You're restricting the return of blood, which is venous and superficial. Giving blood more time to circulate in the muscle.
bigmurphSorry fat fingers
bigmurphThat was a interesting read. The fact that makwa says it works i believe it. Im not sure its something I would try but maybe.
+1 thanks for sharing this article
I haven't had a chance to read through the article yet so I really don't know what they are recommending for occlusion training, but there is alot of well known science behind it on why it is an effective training method. It is not something you do everyday and there is alot more to it than just tying a rubber band around your arms or legs but if you study up on it, it is a another useful tool to put in your bodybuilding toolbox and bring it out when needed.
bigmurphIm glad he posted this because I had never even heard of this. Gives me something new to look into now
I think there can be some positives to occlusion training. I've seen a few people swear by it; even in prison there was a guy using occlusion for bicep training. Needless to say, he didn't have the best biceps on the compound. He wasn't even top 50%. I generally think people need to stay away from fad workout things and stick with the tried and true basics. The stuff that made the giants of our past. Lift the heavy weight and eat. Don't worry if your forearm is perpendicular to the earths axis at the bottom of a curl, just lift it.
desertbornthis is the way I do things tried and true old school techniques. Thats why I don't even get into these new peptide compounds some seem ok because they have science behind them I can read but me just using test and some other products that have been around for years. Thats the way I like to do things but with makwa saying it's legit i'm going to give this a try I have read alot of makwa's stuff he knows his stuff if he says it's legit I will atleast try it. I do agree with you though the whole kiss method keep it simple stupid no need to over complicate and fix things that are not broke.
thanks for your input.
Works like a charm. I use it mostly for legs but I just bought some new fancy bands that will now work with my arms also.
I've used it on legs and arms. Amazing results in a three month period. Arms especially. I am gifted with great leg size although I don't squat a house, they stay big and grainy.
desertbornSo this isn't a crazy crackpot thing. I actually already have bands to use and i'm going to try it today if its a legitimate training method.
thanks for your input
It's legit.