The BFR Pros Blogs - Blood Flow Restriction Training Blogs


Helping people get back to the activities you love as quickly as possible by sharing the most up- to- date evidence based research supporting the science behind the power of BFR (Blood Flow restriction)
We typically see that higher loads and magnitude of restriction pressure result in greater ratings of perceived exertion (RPE) and discomfort, as well as higher blood pressure responses. These factors are important because (1) the high levels of discomfort associated with high RPE may lead to poor adherence and (2)the increased arterial pressure may be of concern especially for those with high or uncontrolled blood pressure. While BFR training has been recommended for loads between

Another BFR Success Story: Mark Wahlberg

Posted by Nick Licameli on  April 11, 2021
Category: Blog
Among the many roles that Mark Wahlberg has played throughout his career, fitness icon is definitely one of them.  While he may not have the fitness clout of Dwayne Johnson, Arnold Schwarzenegger, or Sylvester Stallone, Mark Wahlberg has definitely embodied the fitness lifestyle and has built a quality physique even as he closes in on his 5th decade.  Inspired by a recent Instagram post from the man himself (currently with 1.1 million views), featured
This 2018 study looked at 30 individuals with anterior knee pain and sought to determine if blood flow restriction training could induce hypoalgesia (pain relief). Participants in this study performed a shallow single leg squat, a deep single leg squat, and a 20cm step-down, all of which are common functional assessments in musculoskeletal rehabilitation as well as common treatment options to build resiliency and strength in patients with anterior knee pain. Participants were then asked
Here is how BFR training was used in a professional natural bodybuilder’s training routine to maintain a training effect throughout the COVID-19 gym closures in conjunction with a well-thought out training program with proper workload management, progressive overload, and recovery, BFR once again proved that it can help improve quality of life and allow patients to accelerate their performance & recovery back to the activities they love! This athlete was a 39 y/o male professional
Like normal exercise, blood flow restriction training can be performed in a variety of ways – either isolated (i.e. bicep curls) or multi-joint (i.e. rows). However, unique to BFR training is the differences in fatigue that can influence performance of the exercise or even long-term hypertrophic outcomes. Isolation exercises are great to use as an intro to BFR training and as bodybuilding specific exercises because there aren’t a lot of ways to cheat the movement