The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
if you're a young bodybuilder you're probably don't need to listen to this unless you get injured say you break your arm you fall down you rip one of your muscles or your tendons because you you trains too hard well then you can use this to get better
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Actually just stopped and that's why i went and did the leg press with blood flow restriction which was a very light weight i mean i don't even remember how many pounds it was but it was the type of weight that if i wasn't restricted would have you know i could have done 100 reps i'm sure
start off with four sets of an exercise and then take the cuffs off or take the wrap off or take the wrap off and then you might be able to eventually work up to a couple but i wouldn't with resistance training i don't think that you know you should leave it on continuously for probably more than a few exercises
lately I've become pretty obsessed with Blood Flow Restriction and weight training so that becomes another way to progressively overload using a fraction of the weight that we would normally use
like I I love bfr for runners because like if you're not here's the thing with lifting like I've been lifting super heavy for six years and I've never gotten hurt lifting but that's just because I'm int and I have crap form when it comes to a lot of things too so it's not because my form is good but I I am intuitive in there right like if something's not feeling right like I don't put on the weight I don't go down like I'm very cautious in the weight room right um so there are ways to like lift heavy and healthy so like for runners for example um the the stuff that I love to prescribe to our Runners are hexar deadlift with the handles up so you're not going down as low you're not loading up the lower back as much um that's a much more running specific strength that is going to be great for for your power development I also love half squats you know for the same reason like a lot of running is just hip extension right it's like every time your foot contacts the ground your your hips have to extend to get out of that position so we need to do things that really focus on that so half squats great for that and your your liability of getting hurt half squatting is way less than butt to the ground so you can load up the bar super heavy with the half squat get all the hormonal benefits of lifting heavy get the the bone benefits of loading up a bar and having it on your back and avoid things like stress reactions your bone density up that way um and just feel really good coming out there's just no other feeling than like lift having a bunch of weight on your back and setting it down you just get this like huge rush of like I don't know what is endorphins energy but always just feel amazing coming out of the weight room energy-wise you know so there are ways to lift heavy in a healthy way and then again like if you don't even have access to heavy weights you can do things like bfr and uh I've I've been playing a lot with bfr and I really like the feel of that as well and I think it's a way for for runners you're maybe skinny more concerned about getting hurt to get the same benefits of of lifting heavy without having to put a bunch of weight on the bar
I think it is disproportionately useful in in the case and setting of a person who is rehabbing something and it's a great we use it so liberally with our patients as we're trying to get them moving immediately post surgical intervention and we want to do it with I mean even just using their body weight so for example a patient that's had knee surgery you know the minute we get permission from the surgeon we've got them doing leg extensions with just the weight of their leg but doing it with a bfr cuff so there's actually a training effect in the quads but without overloading the knee
is the question um does using bfr and higher reps lower load weights produce Superior results to the same reps the same weights without bfr you know it's it's promising SL proven right I mean that that that is that is clearly the case
every patient can be their own control — um uh and and so the analyses the studies and the meta analyses and and and Jeremy lyi who was the podcast guest we're talking about I think did a large meta analysis in 2011 it it showed that you know if you look at low-load resistance training in bfr without bfr it clearly results in Greater muscle strength and hypertrophy improvements
my personal use of bfr which I've talked about is I really like to use it as finishers in
even just using their body weight so for example a patient that's had knee surgery you know the minute we get permission from the surgeon we've got them doing leg extensions with just the weight of their leg but doing it with a bfr cuff
if you look at low-load resistance training in bfr without bfr it clearly results in Greater muscle strength and hypertrophy improvements