![]() ![]() When programming BFR into your training sessions, it’s important to keep in mind that its efficacy is limited to the biceps, triceps, quads, hamstrings, and calves due to the location of the occlusion sites. The group using BFR showed markedly less atrophy in the quadriceps when compared with the traditional group and certainly what is typically seen in patients after an ACL repair.Īnother win for BFR as a prehab/rehab tool! Practical Uses One group was given traditionally loaded exercises for the quadriceps and another group were given low load exercises combined with BFR. In another study (Takarada Y 2000), patients fresh from ACL surgery were observed. Training for specificity still reigns supreme, especially regarding maximal strength. It must be stated that in the same meta-analysis, it was determined that differences in strength were in favor of the heavy load groups by a wide margin. I guess this isn’t in the shake weight category after all. In a recent meta-analysis of almost 50 studies ( Lixandrão 2018) comparing traditional heavy load training and training using low loads with BFR, it was a wash with regards to muscle hypertrophy.Īlmost 50 studies and the differences between traditional heavy training and light lifting with BFR were statistically insignificant when looking at muscle growth. This is all fine and dandy but who cares about the pump (I’m that guy with his hand raised) if it’s not producing any lasting results? When you take a closer look though, it turns out BFR isn’t just a tool for a bro to get a massive arm swell before he puts on his smedium t-shirt and hits the club. The duration of the exercise and total time with wraps on is under 4 minutes, light speed in terms of reaching muscular failure using a weight you typically warm up with. To put that in perspective, that’s failing with a 60 lbs. Want to see someone humbled? Take the baddest dude at the gym, put him through a BFR exercise and watch him writhe in pain and hit failure with 20-35% of his 1 rep max. When done properly and to failure, BFR is quite painful. In other words, blood goes into the muscle when it’s contracting and gets stuck there while you’re wrapped up. Keeping blood trapped in the targeted muscle and reaching failure with an absurdly light weight had to have some legit benefits.īFR refers to a training strategy that employs the use of cuffs, wraps, bands, or a BFR device placed strategically on the extremities to occlude venous blood flow away from the muscle while maintaining arterial flow into the muscle during an exercise. I gave it a shot and the massive pump it provided my arms was undeniable. Then I gave it a shot after I saw some trusted coaches (John Meadows, Ben Pakulski, and others) advocating it. ![]() When I saw blood flow restriction (BFR) for the first time, my brain immediately filed it in the category of useless shake weight’esque type nonsense. ![]() My stance is guilty before proven innocent for almost everything that doesn’t involve getting stronger using basic core lifts and eating the right amounts of the right foods for your goals. I’m skeptical at this point when I see something gimmicky. for three easy payments of 12.99 and you’re a millionaire. Tell someone to strap a belt around their waist and magically lose 10 lbs. Tell someone that it takes ten years of consistency with training and nutrition to achieve their desired results and you will struggle in the fitness space. From the thigh master to waist trainers to oxygen deprivation masks, bullshit peddlers have been taking advantage of the insecurities of fitness enthusiasts for decades. What seems like every 30 seconds, a new product pops up in gyms or online that’s hailed as the next cutting-edge tool to take your training to the next level. The fitness world is usually full of shit. Copyright: piotrkt / 123RF Stock Photo Blood Flow Restriction Training: The Holy Grail of Gimmicks? ![]()
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