It could be the key to building muscle with lighter weights, but what is blood flow restriction training?
In essence, this training method is exactly what it sounds like: limiting blood flow to muscles while training. This is usually done by using specialist equipment, such as blood flow restriction cuffs.
Jeremy Loenneke Jeremy Loenneke is the director of the Kevser Ermin Applied Physiology Laboratory at Mississippi University and his research group’s primary focus is on skeletal muscle adaptations to exercise with and without the application of blood flow restriction. He is a Fellow of the American College of Sports Medicine and a member of the American Physiological Society.
How blood flow restriction training worksHow blood flow restriction increases muscle size is not entirely known, says Loenneke, but is likely to be similar to that of traditional resistance exercise. “There are a number of commercial options available for those interested in applying blood flow restriction,” says Loenneke. “The main components include the cuff and a device for inflating the cuff.
“The majority of the work [studying BFR] has focused on changes in muscle size and strength,” says Loenneke. “Blood flow restriction in combination with low load resistance training increases muscle size and strength. In contrast, the control group’s bench press one rep max fell by 2%, and the muscle thickness of their triceps and pectoralis major barely changed .
“Some work suggests that the application of blood flow restriction by itself might be able to slow down the loss of muscle size and strength with bed rest. The data for that, however, is quite limited.”
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