Voodoo Floss BFR
Blood Flow Restriction (BFR) Training - Occlusion Training
What is Blood Flow Restriction Training
Blood flow restriction (BFR) training is a technique that’s been around for decades, but is only now attracting the attention of fitness enthusiasts and therapists alike. BFR is a type of training that involves wrapping a device (such as bandages or cuffs) around small muscle groups (such as the upper arms, thighs, or calves) to restrict venous blood flow to the muscles. While BFR is not the right training technique for everyone, there are many benefits to this type of training - from improving aerobic capacity to speeding up recovery and reducing muscle soreness.
BFR may be used for rehabilitation, ordinary workout, or as accessory muscle building technique.
Skip this and go to the Blood Flow Restriction Technique below if you are not interested in theory.
BFR training was originally created in the 60’s of last century in Japan and known as KAATSU* training. A pneumatic cuff (tourniquet) is placed proximally to the muscle being exercised. You can apply it to either arms or legs. After that, the cuff is inflated to a given pressure in order to achieve partial arterial and full venous occlusion. The subject is then required to do resistance exercises at a moderate strength of 20-30% of 1RM, with high repetitions per set (15-30) and brief rest periods between sets (30 seconds).
*Kaatsu strength training is a type of strength training that uses a specially designed tourniquet for occlusion resistance training. It was considered an alternative medicine treatment in Japanese hospitals. Although kaatsu training is considered to be safe, it is critical to follow a certain training protocol. It is a type of vascular occlusion (BFR) training.
Theory behind BFR - Safer Alternative to Traditional Resistance Training
Why Muscles Grow - Muscle Size Gains Primary Causes
Muscle hypertrophy is caused by two major factors: muscle tension and metabolic stress. Read on to learn that tissue compression happens whenever you exercise your muscles which leads us to leveraging this by applying external compression.
How does Blood Flow Restrictions Works for Muscle Growth
How does BFR build muscle
Blood Flow Restriction Training Benefits
- Low intensity BFR training results in greater muscle circumference when compared with normal low intensity exercise.
- Low intensity BFR (LI-BFR) results in an increase in the water content of the muscle cells (cell swelling). It also speeds up the recruitment of fast-twitch muscle fibres. It is also hypothesised that once the cuff is removed a hyperemia (excess of blood in the blood vessels) will form and this will cause further cell swelling.
- Short duration, low intensity BFR training of around 4-6 weeks has been shown to cause a 10-20% increase in muscle strength. These increases were similar to gains obtained as a result of high-intensity exercise without BFR.