Bloodflow restriction training, what it is, how its done and why you should do it

What is Bloodflow Restrcition Training?

Bloodflow restrcition training is a fantastic tool to add to the toolbox and as with everything else, it should be leveraged, progressed and periodised. In the simplest terms, BFR is the restriction (not prevention) of blood, flowing through a target muscle group, from getting back to the heart, resulting in extreme cell swelling via a pump that will make a grown man weep (like a broken mangina) which then leads to hypertrophy of the targeted muscles. Yes indeed, ironc though it may be, it is not a technique for girly-men, but will make the biggest beasts cry like girly-men, and after it has broken you will make you an even bigger and stronger beast (1).

Interested? ....read on......

How does this BFR voodoo magic work?

BFR should not be mistaken for occlusion training (the stoppage of bloodflow), BFR operates very differently. Bloodflow returning to the heart is slowed down at the point of exit from a muscle group, causing the muscle group to swell with blood. This is achieved by applying a band at a tightness level of 70% out of a 100 (2, 3). Individuals must ensure there is in fact, no numbness, pins/needles or tingling. The goal is to cause cell swelling while still allowing oxygen and nutrients to hit the cells. The effect of the extreme cell swelling will cause an adapt or die response within cells whereby they sense imminent danger and respond by inducing hypertrophy (4).

What does it do?

Blood is restricted from leaving the targeted muscles, typically biceps triceps, quads, hamstrings, and calves (the extremities), from leaving the limbs by wrapping an elasticated strap around the muscle endpoint/insertion point, targeting veins returning blood to the heart, and not arteries taking blood from the heart to the muscles.
The extreme cell swelling causes muscles to fill with blood which carry metabolites such as lactic acid, a highly anibolic factor which directly promotes hypertrophy, as well as protein synthesis and satelite cell stimulation. As the muscle cells sense danger, this further induces hypertrophy via muscle damage and also fatigue which will force the body to recruit additional muscle fibres and types to survive (1,2,3,4,5).

How do I do this crazy voodoo?!

The best technique used is to wrap elasticated straps around your targeted muscle at the end point, for example; upper most point of bicep/tricep just below the armpit to target the bicep/tricep/forearm. Or, the top of your thigh below the groin to target the quadshams, or just below the knee but on the top point of the calf, to target calves. Use moderate to light weights at high reps for normal working sets # - i.e. 20-50% normal working weight, and 30 reps, for 4 sets (1, 4, 5). Prepare to drop the weight as you progress if need be to hit the target 30 reps..... if possible (girly-man!).
Do 3 sets, with 30-45 seconds MAX between sets.

Step it up a gear

Once you have mastered this technique, you might be ready for the advanced technique..... BOSS LEVEL!
Inrtermittent stretching. It does what it says on the tin, simply strecth between the BFR sets. Sounds easy, right? lol, nope.
In animal studies progressively overloaded stretching has induced hyperplasia and a 300% growth in muscle mass (6). To a more realistic and lesser extent, this can be done in humans by intermittent stretching. At the end of a set, simply do a moderately weighted stretch. The concept is very simple, swell the cells with blood/metabolites/nutrients and stretch the life out of them to exponentially increase the damage and cell survival/activation responses (7, 8).
Example, doing BFR on biceps might see you complete set 1, 30 reps of 50% bicep curls (at 30 reps you should not be able to do more), then get into an incline bicep curl position allowing the weight to tak you to the fully stretched position. Hold for 30 seconds, then cry.
A solid approach would see you do the following;
1) warm up, 2)complete normal/heavy working sets. 3) Finish with BRF and Intraset stretching:
Set 1: 50% weight, 30 reps fast but controlled (or to failure beyond 30 and reassess) - then loaded stretch muscle for 30 seconds
no rest
Set 2: 30 reps fast but controlled - then loaded stretch muscle for 30 seconds
no rest
Set 3: 30 reps fast but controlled - then loaded stretch muscle for 30 seconds
no rest
Set 4: 30 reps fast but controlled - then loaded stretch muscle for 30 seconds - break for 30 seconds, then loaded stretch muscle for 30 seconds - no rest and immediately remove straps and immediate final loaded stretch muscle for 30 seconds

Then, if able......fall down, cry, wipe away tears, stand tall and proud with bigger arms/calves/quads/hams than you ever had.... fcukit measure those bad boys and praise the gods. Feeling brave?.... progress with variations, do triceps and biceps same visit, front/back 4 sets each, 30sec on off on off stretches at the end, 2 with straps on, two with straps off. Smassssh the calves at the end of legs day, twice or thrice a week and so on!

This stuff is so bad-ass, it can increase muscle size without load and can also hit up muscles such as the pecs, see below, when strapping the arms (9)

Refs:
1. https://www.ncbi.nlm.nih.gov/pubmed/24476782
2. https://www.ncbi.nlm.nih.gov/pubmed/23364292
3. https://www.si.com/edge/2016/04/21/blood-flow-restriction-training-jerem...
4. https://www.bodybuilding.com/fun/your-complete-guide-to-blood-flow-restr...
5. https://www.t-nation.com/training/blood-flow-restriction-training
6. https://www.ncbi.nlm.nih.gov/pubmed/8514707
7. https://www.ncbi.nlm.nih.gov/pubmed/8226539
8. https://www.bodybuilding.com/fun/ask-the-muscle-prof-what-technique-prod...
9. https://www.instagram.com/p/BFR-4XpiVbY
10. https://youtu.be/dxbb-rtetWE