BFR, your thoughts on occlusion training.

[FlatlandLifter]

Like the title says, I’m interested in hearing your guys’ thoughts on blood flow restriction training or occlusion training.
I’ve been thinking about trying it based on the benefits/claims to muscle growth.

 

[TheH0517]

I implement it normally as the last workout for that muscle. Gets an amazing pump with lighter weights when you’re already pumped and fatigued. I’ll do 4 sets, 30 second Rest. Reps of 30,15,15,15 or 20,10,10,10.

 

[FlatlandLifter]

How long have you been doing it for? Also do you notice a difference aside in muscle stimulation as well? My biceps are tricky at times to feel full activation, mainly my right.

 

[TheH0517]

How long have you been doing it for? Also do you notice a difference aside in muscle stimulation as well? My biceps are tricky at times to feel full activation, mainly my right.

I’ve been implementing it on and off over the past year. I can definitely activate the working muscle easier because it gives such a hardcore pump. I’ll do it with isolated movements. Slow, full eccentric and concentric movement. Wrap the top of the bicep for your arms or the top of your quad/ham for your legs. Not too tight, but tight enough. You want blood to flow in but not flow out.

 

[FlatlandLifter]

Awesome, I was figuring it’s worth a try.
What do you use to tie your limbs off with? I’ve seen people using knee wraps before but at the moment I can’t justify spending the money on them, especially since I won’t be using them for their intended purpose. At least not at the moment.

 

[TheH0517]

Awesome, I was figuring it’s worth a try.
What do you use to tie your limbs off with? I’ve seen people using knee wraps before but at the moment I can’t justify spending the money on them, especially since I won’t be using them for their intended purpose. At least not at the moment.

You can use plain wraps, but I got actual BFR bands from amazon because they have numbers on them so I can keep a consistent tightness. Any elastic band will work though.

 

[FlatlandLifter]

Thanks for all the info/help man. It’s good to get someone else’s opinion on it aside from what I read on a BFR supporting site, since there could be a bias. I might try with some physio resistance bands first and check out amazon when I get into it.

 

[TheH0517]

Thanks for all the info/help man. It’s good to get someone else’s opinion on it aside from what I read on a BFR supporting site, since there could be a bias. I might try with some physio resistance bands first and check out amazon when I get into it.

Ya, there are opinions against it. But if you believe in the benefits of the pump and cell swelling, then BFR is just utilizing those methods. Jacob Wilson and Layne Norton have some good info on it. And John Meadows advocates it as well.

 

[Docd187123]

Here’s a critique of a BFR study

» Does Blood Flow Restriction Increase Muscle When Combined With Traditional Resistance Training?

 

[Docd187123]

Another study on the topic done, in part, by Brad Schoenfeld.