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Well and good: THANKS TO BLOOD FLOW RESTRICTION TRAINING, INJURIES NO LONGER HAVE TO CRAMP YOUR WORKOUT PROGRESS

Leave a Comment / Publication / By Jigar Bhalja

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Speaking on low-load blood flow restriction traini

Speaking on low-load blood flow restriction training, fatigue and plausible hypertrophic mechanisms tomorrow at 2-2:50 pm EST for the #nscanationalvirtual conference. Should be fun and if you know me, I always try to keep my presentations spicy 🌶🌶 with some great illustrations from my boy @pheasyque. Register for the conference by heading to the @nscaofficial page or swipe up on my story post. Hope to see you there getting spicy with me 🌶

Some feedback from our online blood flow restricti

Some feedback from our online blood flow restriction training course.

Check the link in bio and get access to the first 3 modules for FREE and see for yourself!

If you're curious about learning about BFR, we've

If you're curious about learning about BFR, we've created an online course that goes over how to integrate BFR safely and effectively into your training so you don't end up doing silly things like this! Check it out by clicking on the link in the bio!

#Bodybuilding and #Bfrtraining. This is an area e

#Bodybuilding and #Bfrtraining.

This is an area extremely ripe for research as there are tons of opportunities to expand the current knowledge base on how to optimize hypertrophy using BFR aerobic training. Right now, we don’t know too much.

THE BFR PAIN RELIEF BAROMETER BFR training promot

THE BFR PAIN RELIEF BAROMETER

BFR training promotes considerable pain relief and this has been shown in numerous clinical research studies (Ferraz, 2018; Giles, 2017; Hughes, 2019). Recently Hughes (2020) set out to discover some of the mechanisms thought to be responsible for the analgesic effects of BFR and saw that exercise-induced discomfort likely plays the largest role in promoting local effects despite observations of a systemic effect (albeit to a much less extent).

What have you found beneficial for pain relief using BFR? Hit me up in the comments.

Addressing the pain-relieving properties of BFR training is one area of our upcoming 4-hour online BFR training course launching soon! Post below if you're interested!

Source: Hughes et al. (2020). The effect of blood flow restriction exercise on exercise-induced hypoalgesia and endogenous opioid and endocannabinoid mechanisms of pain modulation.

PROXIMAL HYPERTROPHY Proximal hypertrophy is a com

PROXIMAL HYPERTROPHY
Proximal hypertrophy is a common observation in multi-joint BFR training exercises in both aerobic and resistance training protocols. There have been many proposed hypotheses as to why this occurs but it likely is not that complicated: The accelerated fatigue of the muscles distal to the cuff require a larger contribution of the muscles proximal to the cuff to complete the movement.

We’re gearing up to launch our 4-hour rehab and fitness online BFR training course. Be the first to know when it goes on sale for a one-time only price of $99 by subscribing to our newsletter and following this account! Comment below or DM us with your email. We will be releasing the first module of the course for free! 👏🏻

THE THREE TYPES OF BFR CLIENTS Anyone whose worked

THE THREE TYPES OF BFR CLIENTS
Anyone whose worked with blood flow restriction can hopefully relate. In my experience, a client/patient falls into one of three different classifications and I broadly refer to these as "The MBQs" of BFR clients/patients.

The Masochist: These people love the pain of BFR exercise and in fact become addicted to chasing the pump. These people you love because these are your long-term BFR clients, but you really need to look out for them because they will try to do stupid stuff with BFR, like exercising continuously without deflating because they love the pain too much. On the other hand, these are great people to try new exercises with to gauge responses!

The Battler: These people are by far the most common you’ll run into in your practice as a rehab or fitness professional. The “I hate BFR but do it because it helps me” type. These individuals are doing BFR because they know it will be beneficial but do not like doing it and also love telling you about how they don’t like doing it! As long as the BFR isn’t extremely painful or uncomfortable, these individuals “battle” through the BFR.

The Quitter: These people try BFR once and never want to do it again. These people likely could have been battlers if given an appropriate initial exercise intensity but you likely overprogrammed and they got too sore or had too much pain doing it and got turned off from using BFR anymore. These clients are best managed using other approaches than BFR.

Do you relate to any of these in your own practice?! Hit me up with a comment below!

NEW PODCAST I was happy to be invited to speak wit

NEW PODCAST
I was happy to be invited to speak with @themvmtpts about all things blood flow restriction. This podcast was actually a little different as I was able to really delve into my personal philosophy behind blood flow restriction into clinical practice and why it is such an effective stressor to promote adaptation in load compromised patients. Hope you give it a listen. Head over to their page and link in bio to check it out.

BFR AS A BRIDGE THERAPY BFR can be an excellent to

BFR AS A BRIDGE THERAPY
BFR can be an excellent tool to bridge the gap between acute rehabilitation to high performance, potentially accelerating the process by getting results faster than traditional therapies. What are some success stories of your own using BFR to accelerate performance & recovery?

CHASE THE PUMP No, but really - the pump is an imp

CHASE THE PUMP
No, but really - the pump is an important part of muscle growth. Especially during this period of time when heavy weight training is likely impossible for most of us, BFR can offer comparable muscle cell swelling ("the pump") as heavy weight training. We've learned that cell swelling can signal to our body that positive things are happening at the level of the muscle through exercise. What happens after we do this over and over again? Muscle hypertrophy!
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#ChaseThePump and get SWOLE!
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Thanks to @pheasyque for his amazing talents in illustrating the cell swelling concept. Anyone interested in learning more about the science behind muscle building should check out his page!

EXPLAINING PROXIMAL HYPERTROPHY WITH BFR TRAINING

EXPLAINING PROXIMAL HYPERTROPHY WITH BFR TRAINING
Blood flow restriction, or BFR training involves use of a cuff applied to the proximal most part of the arm or leg most commonly using an applied pressure that is personalized to the individual such that they are never exercising above full occlusive pressures. While BFR training can produce significant gains in muscle hypertrophy using less weights than normal (20-50% 1RM), there is also the observation that unoccluded trunk muscles, like the gluteus maximus or pectoralis major undergo hypertrophy from BFR training. This is known as proximal hypertrophy and some have suggested this may be due to hormonal effects (false) from the intensity of training but there may be a simpler explanation - simply fatiguing the muscles distal to the cuff produces significant increase in proximal muscle fiber recruitment that over time, leads to muscle growth. Important to note that proximal hypertrophy should be considered a BONUS to BFR training, not something we should directly try to elicit. If we want proximal hypertrophy - train the muscles DIRECTLY and HEAVY! That is - unless there's an injury...
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This is just one small sample piece of educational material in @thebfrpros upcoming 8-10 hour online BFR training course that's coming at you this summer. We will cover almost everything (yes, everything - I promise) about BFR training that you would ever want to know. Interested in knowing more? Comment below!

KEY POINTS FOR BODYBUILDING AND BFR APPLICATION Th

KEY POINTS FOR BODYBUILDING AND BFR APPLICATION
This is a great summary graphic produced by @avsportsci on the recent bodybuilding paper with respect to optimizing hypertrophic outcomes with BFR training in bodybuilders. In short- there may be some emerging evidence to suggest that preferential type I fiber hypertrophy could add to the already significant type 2 fiber hypertrophy during normal moderate-heavy load training typical of bodybuilding routines. This may open up a window to preferentially stress the type 1 fibers and increase muscle size. More research is needed (and I hope to contribute to this!) but it’s a nice speculative hypothesis based on typical “bro splits” and the lack of most bodybuilders spectrum training (ie high rep sets programmed frequently into routines).
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For those that read this paper, what comments do you have? Just hoping to continue to push our understanding of BFR forward!

BFR AND BODYBUILDING APPLICATIONS Finally! 🔸 T

BFR AND BODYBUILDING APPLICATIONS

Finally!
🔸
This is the culmination of many years of study and application of BFR in a variety of physique athletes (including myself) while using multitudes of different BFR technologies to help maximize hypertrophic outcomes. This is a synthesis of the current state of evidence on whether BFR could be a suitable approach to supplementing bodybuilding routines and provides a gross overview of the relevant mechanisms, research and most importantly, ways to apply it in practice SAFELY and progressions within BFR training itself. Included within is a sample programming scheme as well that can serve as a basis for future studies that may involve a periodized approach to BFR.

Happy to continue to spread BFR and chat with Sunn

Happy to continue to spread BFR and chat with Sunny from @physiotutors. Link on their bio. Also- the paper mentioned was accepted for publication and should be available soon!
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While you may think #bfrtraining is as easy as strapping on some cuffs and pumping out the reps you may be wrong. In our latest podcast episode we cover the pillars of an effective approach to occlusion training with @thehpm
Listen to the episode now for evidence based BFR knowledge in under 60 minutes ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#Physiotutors #Physiotherapy #Physicaltherapy #Physiostories #Physiotherapie #physiotherapystudent #dpt #DPTstudent #PT #physio #fisio #fysio #physicaltherapist #fisioterapia #fisioterapiaesportiva #fisioterapeuta #sportstherapy #npte #studyingphysio #physiostudent #studentpt #physiolife #sportsphysio #fysiotherapie #fysiotherapeut #physiotherapeut
#bloodflowrestrictiontraining #occlusiontraining

BFR NOT EFFECTIVE AS WE ONCE BELIEVED? A new study

BFR NOT EFFECTIVE AS WE ONCE BELIEVED?
A new study just recently released suggests that BFR may not be as potent of a hypertrophic stimulus at light loads than once believed. This may be due to faults in methodology and statistical errors that led researchers to believe that BFR could provide a superior stimulus to light loads in any scenario. This is highly perplexing and challenges hundreds of articles comparing work-matched BFR exercise and is 100% completely false and made up and goes against all we know about exercise science and what we know to be true about gaining muscle.
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April Fools, suckaaaaaaas.

#bfrtraining #chasethepump #aprilfools #occlusiontraining #kaatsu #bfrt #bloodflowrestriction

Great day yesterday educating the Franklin Lakes a

Great day yesterday educating the Franklin Lakes area IVY REHAB physical therapists on unbiased #BFRTRAINING to accelerate performance & recovery!

#ChaseThePump @gabbetttim rockin’ it after a gr

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

#ChaseThePump à Paris.

#ChaseThePump à Paris.

KINESPORT 2020 CONFERENCE Thanks @kinesport_offici

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

"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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