#bloodflowrestrictiontraining

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Now get going 😃
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BFR and eccentrics. Fun stuff! @thehumanperformancemechanic ・・・
BLOOD FLOW RESTRICTION AND THE REPEATED BOUT EFFECT: Exercise-induced muscle damage (EIMD) is traditionally associated with eccentric exercise and is characterized by a loss of muscle strength, soreness and increases in serum enzymes. Following another episode of similar loading, the EIMD is lessened. Due to the limited mechanical loading in BFR exercise, EIMD is theorized to occur due to metabolite build-up and/or disturbances in ion homeostasis. The repeated bout effect involves protection of muscle damage following an exercise of similar intensity.
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This study compared the muscle-damaging effects of a single bout of BFR exercise to failure vs. maximal eccentric exercise and to see if BFR condition can protect against further EIMD in repeated bouts. Eighteen men (21 yo) were randomly assigned to either two bouts of knee extension BFR exercise (5 sets of knee extension exercise performed with 135 mm Hg with a 13.5cm wide cuff to failure) (Group BB) or one bout of eccentric exercise (15 sets of 10 maximal eccentric isokinetic contractions at 30 degrees/second) followed by a bout of BFR exercise (Group EB) each separated by 14 days.
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Outcome measures included maximum voluntary isometric contractions at 70 deg knee flexion, EMG to assess low-frequency fatigue, and muscle soreness as well as blood samples (creatine kinase and myoglobin) 1 h, and 1, 2, 4 and 7 days post-exercise.
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Findings of this study showed that BFR exercise performed to volitional failure and maximal eccentric exercise inflict muscle damage in similar magnitudes (MVC, serum activity of creatine kinase and myoglobin, muscle soreness and muscle swelling). Both offer a protective repeated bout effect to BFR exercise whether or not eccentrics or BFR was performed prior.
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Practically- this means that use of BFR should be graded appropriately at first, possibly avoiding reaching failure, to reduce chances of DOMS and excessive muscle damage markers.
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Source: Sieljacks et al. (2015). Muscle damage and repeated bout effect following blood flow restricted exercise. Eur

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Simply tag 3 friends who needs these leg gains 💪💪🔥🔥 #leggains
#fitness
#trainlikeapro
#liftlessgainmore
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#bloodflowrestrictiontraining

Crushed some #bloodflowrestrictiontraining at @olympus365 today for legs.. about a week ago an unfortunate accident left me with some dislocated toes.. Still got in all my lifts and cardio this week because once I set my mind to something I'm pretty much all in no matter what.. However, without being able to put pressure on half my foot, leg day was a challenge. Thanks to @bfrtraining I was able to still stimulate my quads and hamstrings through-out the week and keep some sort of progression going! 💪😈.
#downbutneverout #xframearmy #bfrtraining #whateverittakes #mostwontwewill #npc #bodybuilding #classicphysique #fitness #contestprep #legs @bfrtraining @tridentantiaging @official_otomix

Doesn’t look like it but my face was about to explode. #bloodflowrestrictiontraining #newcarephysicaltherapy #kneepain #hippain

Blow Flow Restriction Course happening right now! New techniques for Newcare. #owensrecoveryscience #bloodflowrestrictiontraining #newcarephysicaltherapy

Great to try out the @occlusioncuff today looking forward to learning more about it 🙌🏻⚽️💪🏻 #bloodflowrestrictiontraining #occlusioncuff #aclrehab #acl #liftlessgainmore

Repost @peter_bowman
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Have You Tried BFR?
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BFR is an amazing way to add volume to your training regimen! I love it because I like to start my workout with heavier compound movements. For example, when i do arms I like to do heavy close grip bench press and barbell curls. If you push yourself on these movements (which you should) you’ll be fatigued.
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BFR allows you to utilize lighter weight at the end of your workout, while still equating volume to as if you were using heavy weight. Also, your form will be better and the pump is nuts.
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BFR allows you to add extra metabolic stress which is important for hypertrophy and growth.
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It’s also great if you’re dealing with injuries and can't do heavy compounds, but still want to get adequate volume in. This way you can reduce muscle atrophy when you can’t train as hard, and do the usual compounds.
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Lastly, if you are low carb, or low calorie,  you know pumps can be few and far between. With BFR you can achieve skin splitting pumps even on no carbs like myself! Hope this helps

Post-op day 14, second surgery: 0-110 range of motion (yay!) and got to use my favorite PT toy today - restricted blood flow therapy (broke a sweat at 3:20 in). Rowie’s two weeks worth of love letters melt my heart. #bloodflowrestriction #purpleleg #bloodflowrestrictiontraining #bfrt #electricalstimulation #nmes #cpm #tibialplateaufracture #aclrevision #aclrecovery #aclrehab #brokenleg #acl #stillsmiling

Fascinating study! Via @thehumanperformancemechanic #bloodflowrestrictiontraining #smartcuffs ・・・
BFR INDUCES METABOLIC, NOT MECHANICAL DAMAGE?:
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Myofibrillar disruptions are a characteristic response to eccentric exercise along with accumulation of heat shock proteins in the damaged areas. HSP 27 and 70 and aB-crystallin are important HSPs for repair and stabilization of stressed and damaged proteins. In the unstressed state, HSPs are found primarily free and unbound in the cytosolic cell compartment, but under stress, they translocate and bind to and accumulate in stressed and damaged structures (the Z disc). BFR may increase expression of these proteins due to ischemic conditions of muscle contractions and the subsequent metabolic stress.
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Nine participants (7 M, 2 F; 26.3 yo) with varying levels of strength training background performed 5 sets of leg extension exercise (dominant vs. non-dominant was randomized) with a 13.5 cm cuff inflated to 90-100 mm Hg. The other non-selected leg did work-matched exercise.
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Outcome measures included muscle force (MVIC), levels of HSP proteins, damage markers to type I and II fibers and volume of exercise.
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MVIC was reduced significantly more in the BFR leg immediately post-exercise (63% vs. 23%) and was not normalized until 72 hours post-exercise.
HSP responses in the exercised muscle were more pronounced in type I than type II fibers.
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BFR exercise appears to induce non-mechanical damage, most likely due to higher oxidative stress. Elevated HSP levels reflect damage to the muscle fiber and appear to be more prevalent in type I vs. type II fibers.
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SOURCE: Cumming et al. (2014). Acute response and subcellular movement of HSP27, aB-crystallin and HSP70 inhuman skeletal muscle after blood flow restricted low-load resistance exercise. Acta Physiol. 211(4): 634-646.
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#humanperformancemechanic #midtownnyc #performancetraining #fisio #strengthtraining #fisioterapia #physio #nycpersonaltrainer #chiropractic #physicaltherapist #physicaltherapy #occlusiontraining #bodybuilding_motivation #crossfitnyc #nycphysicaltherapy #bloodflowrestriction #crossfitWOD #rehabilitation #workoutoftheday #hypertrophy #bfr

Measuring LOP with Doppler with the newly released Smart Cuffs Gen2. #bloodflowrestriction #bloodflowrestrictiontraining #smartcuffs #bfrtraining @liftersclinic

⬅️SWIPE TO SEE THE FULL WORKOUT
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Here we have another strength training for you that incorporates BFR as well. Enjoy. 💪🔥
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