Blood Flow Restriction (BFR) Training: The Science-Backed Benefits
If you have been training at Soma Fitness lately you will notice that your personal trainers might have strapped up your arms or legs and taken your through the BFR protocol, it’s a burner and your muscles feel pumped to the max. Today we are going to take a dive into the benefits of BFR training.
Blood Flow Restriction (BFR) training is a unique and effective method of strength training that has been gaining popularity in recent years. BFR involves restricting blood flow to a limb during exercise, which creates a metabolic stress that stimulates muscle growth.
The scientific research behind BFR is compelling. Studies have shown that BFR can lead to significant increases in muscle size and strength, even when using low loads. In fact, one study found that BFR training with 20% of 1RM was just as effective as traditional training with 80% of 1RM for increasing muscle mass.
Another study showed that BFR training increases:
- Growth Hormone
- Testosterone levels
How does BFR work?
When blood flow is restricted to a limb, it creates a build up of metabolites such as lactic acid and hydrogen ions. These metabolites create a stressful environment for muscle cells, which signals them to grow. Additionally, BFR training appears to increase the production of growth hormone, which is a key hormone for muscle growth.
Benefits of BFR training
- Increased muscle size and strength
- Reduced training time
- Reduced joint stress
- Improved rehabilitation
- Enhanced athletic performance
My experience with BFR training
I have been using BFR training in my own training for the past year, and I have been very impressed with the results. I got introduced to BFR training by top Physio’s Mike Spanou who has used it a lot with premier league football players within their rehab protocol.
I personally have been able to gain muscle and strength while using much lower loads than I would normally use. This has been a major benefit for me, as I have a history of joint pain from old injuries which means I cannot use heavier loads pain free on some movements, I have been able to scale my loads and increase them gradually with the help of BFR.
I have also been using BFR training with my personal training clients, and they have also seen great results. In particular, I have found that BFR training is a great way to help clients who are recovering from injuries or just to spice things up and get a serious arm pump.
If you are looking for a way to improve your muscle size, strength, or athletic performance, then BFR training is a great option. BFR is a safe and effective method of training that can be used by people of all fitness levels.