Blood Flow Restriction Training by Hamza Anwar

Blood flow restriction training is a new training tool that has been shown to have a multitude of benefits for lifters. Studies have shown that BFR increases muscular strength with only lifting 20 to 30 percent of one's one rep max. BFR training has also been shown to be extremely effective at increasing muscular size when compared to conventional resistance training. In order to properly do BFR training one must tie a resistance band above the area they intend to train. For example, if they want to train their arms, they would tie it right below their shoulder and at the top of their bicep. The tightness should be a perceived 7 out of 10. Then, they would proceed to lift 20 to 20 percent of their 1 RM for 15 to 20 reps with 30 seconds rest in between sets. I would do this for 4 sets. The goal is to do as much volume as possible in a short period of time as well as putting as much blood into the working muscle as possible. So, the next time you're training arms or legs, you could incorporate BFR training at the end of your workout for an insane pump that will get you swole.

 

References

1)
https://www.ncbi.nlm.nih.gov/pubmed/24188499

2)
https://www.ncbi.nlm.nih.gov/pubmed/23278841

3)
https://www.ncbi.nlm.nih.gov/pubmed/21900845

4)
https://www.ncbi.nlm.nih.gov/pubmed/21917016

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