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For who that has been living under a rock, Blood Flow Restriction (BFR) training is an emerging exercise modality that combines low intensity exercise with partial restriction of blood flow.

Though, while it may seem a little ridiculous at first glance, BFR consistently outperforms conventional training with low loads on about any relevant parameter such as strength and muscle mass.

It is far from a necessity to do advanced and "functional" exercises and often the simplest exercises are the way to start, especially in regards to muscle mass:

0:00 Hack Squat

0:17 Leg Curl

0:33 Leg Extension

If you´re a BFR novice and you do not have any relevant injuries, we recommend to use such or similar exercises as exemplified in the video to increase muscular strength and mass.

But please mind! If this is your or your clients very first time doing BFR, ask for any relevant chronic conditions, e.g. hyper- or hypotension. Then implement the principles of gradual exposure and progressive overload into your programming, as this is key for both adherence, safety and effectiveness:

We recommend doing only one exercise at about 15-30% 1RM for 30x15x15x15 reps without reaching failure. Then in the following weeks progress your exercise selection, intensity/load, and for most people it would be advisable to deflate the cuffs between exercises for a start.

Additionally, we recommended that the pressure is set relative to the individual, that can be controlled by measurement of Limb Occlusion Pressure “LOP” or for Fit Cuffs, by the “Calculate Pressure” as both modules are readily available at ficuffs.web.app.

Basically, the amount of pressure needed to stop blood flow is highly dependent cuff width, the size of the limb in regards to circumference and to a less degree body composition. Though, it should also be considered that BFR has shown to be effective and safe across a wide range of relative pressures i.e. 40-80% LOP.

Above and beyond, by utilizing the principles of gradual exposure you can avoid severe DOMS, numbness, bruising, dizziness (see exercise pressor reflex) and not at least, attain adherence for BFR Training.

Source

Spranger et al. (2016) Blood flow restriction training and the exercise pressor reflex: a call for concern.

Jesse et al. (2016) Letter to the editor: Applying the blood flow restriction pressure: the elephant in the room.

Spranger et al. (2016) Reply to “Letter to the editor: Applying the blood flow restriction pressure: the elephant in the room”.

Presentation by Dr. James P Fisher. The Exercise Pressor Reflex - available at rigshospitalet.dk.

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