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#ChaseThePump à Paris.

KINESPORT 2020 CONFERENCE
Thanks @kinesport_official for having us in Paris to deliver a talk on #aclrehab and #bfrtraining as well as a series of #BFRT workshops to your participants throughout the day.

"THE SWEET SPOT"
It appears that there is indeed a sweet spot for improving hypertrophy during blood flow restriction (BFR) training. Using loads that are too light (15%1 RM) with- or without BFR do not increase hypertrophy to a similar extent as heavy load training even when performed to failure (Buckner, 2019). Conversely, adding BFR to heavy load training doesn't appear to further augment the hypertrophic response to exercise either, as the mechanical compression from the muscular forces required to move a 50+% 1RM load likely exceed the external compression of a BFR device creating natural occlusion inside the working muscles (Laurentino, 2008). Last, post-exercise muscle fatigue following a heavy load (80%1RM) with- and without BFR showed no major differences (Neto, 2014).
The "sweet spot" using BFR training likely is between 20-50% 1RM whereby hypertrophy outcomes are superior in any work-matched (performing the same repetitions with- or without BFR) condition, so train there!

BLOOD FLOW RESTRICTION APPLICATION: BFR AND HEAVY LOADS
This study showed that the addition of blood flow restriction to 2 sets of 70%1RM bicep curls to volitional failure do not increase muscle activation over a non-BFR control. BFR group did however, reduce the amount of repetitions in the second set (7 v. 4) supporting other research showing decreased volume when using BFR than without-BFR. However- in my opinion, combined with the lack of additional muscle activation, the main concern with heavier lifting + BFR lies in the stress to the vasculature due to high intramuscular pressures from the loads. Over time, if lifting heavier loads with BFR, it may produce deleterious effects on the venous system in particular. If we can achieve similar muscle activation using heavier weights without BFR, the additional volume (+3 reps in this case), is not enough of a difference to warrant its use. Lighter loads on the other hand...well, you know!
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SOURCE: Dankel et al. (2018). Can blood flow restriction augment muscle activation during high-load training? Clin Physiol Funct Imaging. 38(2): 291-295. doi: 10.1111/cpf.12414. Epub 2017 Jan 16.

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