Blood Flow Restriction (BFR) Training Guidelines

Описание: In this video, I cover the guidelines you should follow for a single BFR resistance training workout. When performing upper body BFR training, wrap inflatable cuffs or bands on each arm just below the shoulder muscle, and above the biceps and triceps. For lower body BFR training, place the cuffs or bands around each thigh near the top of the legs, where they meet the torso. Do not wrap cuffs or bands around the limbs as tightly as possible! BFR training can be performed 2-3 times per week for the upper body, and 2-3 times per week for the lower body. For a single session, I advise performing 2-5 sets to muscular failure, or near failure, with a light-load that is 20-50% of your 1-repetition maximum on a given exercise with the muscle occluded the entire time. Rest periods should be 30-60 seconds between sets, but keep the muscle occluded throughout the rest periods between sets for a given exercise. You should aim to occlude blood flow for 5-10 minutes during each exercise, with temporary removal of the bands or cuffs only occurring between different resistance training exercises. After the final set of a specific resistance exercise, remove the wraps and restore blood flow to the muscle for at least 1-minute before moving on to a different exercise.

If you have specific questions about exercise science, kinesiology, sports performance enhancement, bodybuilding, nutrition, supplementation, training, exercise program design, exercise technique, rehabilitation, injury prevention, etc., leave a comment below and I will try my best to produce a video over the topic in the future!

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