Nick Rolnick, Author at THE BFR PROS

Nick Rolnick

A Brief Overview of 3 Often Cited Mechanisms (And Why They Likely Are Not Unique To BFR Training)

In The BFR Pros workshop, we discuss how metabolite-induced fatigue and cellular swelling are most likely the primary mechanisms associated with why we see hypertrophy in low-load BFR exercise. However, there are other proposed mechanisms that have been mentioned in the literature that researchers have ascribed to BFR training itself. These other proposed mechanisms – increased hormone release (growth hormone, GH; Insulin-like growth factor-1, IGF-1), systemic/cross-transfer effects and satellite cell proliferation- can largely be explained …

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Improving Tendon Properties with Low-load Blood Flow Restriction Training

Centner et al. (2019) published what could be considered a landmark study that calls into question our current understanding of how tendons adapt to stress. This study supports the idea that blood flow restriction at low-load protocols could be used to increase the physical properties of the Achilles tendon similar to traditional high-load protocols. Let’s look at what this study entailed.. Centner et al. investigated the effects of low-load BFR (20-35% 1RM) on Achilles tendon …

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KNEE OSTEOARTHRITIS AND BFR

Symptomatic knee osteoarthritis is a condition that nearly everyone reading this article can relate to – either on a personal or professional level. Functionally, knee osteoarthritis is characterized by a loss of knee range of motion, pain during exercise and decreased ability to perform activities of daily living such as walking, climbing up/down stairs and getting up out of a chair.  A lack of quadriceps strength has been linked to not only a risk factor …

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THE SCIENCE BEHIND BLOOD FLOW RESTRICTION, Part 3

Many people wonder how blood flow restriction can be so effective at loads as light as 20-40% 1 RM in producing similar gains in muscle mass and (to a lesser extent) strength as heavier load (60-70+% 1RM) protocols. It all comes down to understanding three main concepts: the force-velocity (FV) curve, fatigue and the effect of fatigue on muscle activation patterns. As we introduce our blog to the fitness and rehab community, the BFR Pros …

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THE SCIENCE BEHIND BLOOD FLOW RESTRICTION, Part 2

Many people wonder how blood flow restriction can be so effective at loads as light as 20-40% 1 RM in producing similar gains in muscle mass and (to a lesser extent) strength as heavier load (60-70+% 1RM) protocols. It all comes down to understanding three main concepts: the force-velocity (FV) curve, fatigue and the effect of fatigue on muscle activation patterns. As we introduce our blog to the fitness and rehab community, the BFR Pros …

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