YOUR BLOOD FLOW RESTRICTION QUESTIONS ANSWERED

• DOES BFR TRAINING REALLY WORK?

  The results speak for themselves. They can be significant, and they can be fast. In just two weeks notable increases can be seen in muscle size, strength and endurance thanks to adaptations within the body that come directly from BFR training.

• WHAT DOES BFR TRAINING DO?

  BFR training restricts deoxygenated blood from flowing out of a muscle. This creates a hypoxic state within the muscle that increases the contractions of fast glycolytic muscle fibres, also known as Type IIX. When these contract under a condition of blood flow restriction, they produce lactic acid and other metabolites that, given the pooled blood and the stress the muscle comes under, produces the conditions necessary for increased release of growth hormone and muscle protein synthesis, the central regulator for muscle growth. BFR training therefore gives all of the advantages of working at high intensity with high loads while actually working at much reduced intensities. When used in conjunction with resistant exercise, BFR produces exceptional results.

• HOW OFTEN SHOULD YOU DO BFR TRAINING?

  To be most effective, BFR training should be done no more than 20 minutes a day, two to four times per week. Programmes should last for at least 12 weeks. Check out our BFR training programmes for detailed workouts utilising blood-flow restriction.

• DOES BFR TRAINING INCREASE SIZE?

  Muscle size increases as a result of the growth hormone and extra protein synthesis that comes about from BFR training. It is therefore a powerful stimulus that adds the biggest bang for buck to any workout you choose.

• DOES BFR TRAIN MY SHOULDERS AND CHEST?

  Although the strap is placed just above the bicep, gains can also be seen in nonrestricted muscle areas such as the shoulders and chest. This is because of the systemic effect of BFR. When blood flow is restricted in the strapped limbs, the body’s reaction is to produce metabolites and hormones within the muscle. When the straps are released, these are then flushed around the entire body, driving gains in areas such as the shoulders and chest. These areas also benefit while the strapped limbs are restricted. This is because the body realises that the strapped limbs are extremely fatigued and so increases muscle fibre recruitment in non-strapped areas. An example of this is the pectoral muscles being recruited during a bench press due to tricep fatigue from BFR.

• WHERE CAN I FIND AN EXAMPLE OF A BFR TRAINING PROGRAMME?

  Our BFR training programmes are a great starting point for those using BFR.

• WHAT ARE THE BENEFITS OF BFR TRAINING?

  The benefits are widespread. By initiating a muscular response usually seen only from high intensity or resistance training, BFR increases muscle size, strength and endurance by working at low intensities, such as 20-30% one rep max. The training can be used for muscular hypertrophy, enhanced endurance, accelerated recovery, or to aid clinical rehabilitation and recovery.

• IS BFR DANGEROUS?

  Research has proven that BFR is a safe and effective training method. Users must read the warnings and know the correct techniques before starting BFR training. More information can be found in our BFR safety section.

• READY TO STRAP IN?

  Now you should have a good understanding of what BFR is and how it can help you achieve your fitness goals.

  If you are ready to strap in, check out our range of Performance TechWear.