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#ChaseThePump
@gabbetttim rockin’ it after a great weekend learning about load management.

#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!

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