Blood Flow Restriction Training: Unlocking Your Workout Potential
- Jennifer Greene
- Jun 13
- 2 min read
Updated: Jul 26
Have you ever heard of Blood Flow Restriction (BFR) Training? It might sound surprising, but it’s like having your blood pressure taken — only it’s for your workouts! 🤓
What is Blood Flow Restriction Training?
Sooo…what does that mean? Blood Flow Restriction training works by occluding blood flow to your limbs and muscles. By reducing this blood flow, BFR creates an environment that allows you to gain strength and muscle hypertrophy with lighter weights. This is especially useful for those unable to lift heavy loads due to injury or other constraints.
Benefits of Blood Flow Restriction Training
Increased Cell Swelling
This leads to increased mitochondrial biogenesis. Essentially, new mitochondria are created, boosting the muscle's energy production. This improvement significantly enhances endurance and overall performance.
Enhanced Hormone Production
BFR stimulates several hormones:
Increases mRNA molecular molecules of muscle angiogenesis
Boosts Growth Hormone
Elevates Insulin-like Growth Factor and Testosterone
Promotes vascular endothelial growth factor, leading to angiogenesis (the creation of new blood vessels)
Elevated Lactate Release During Exercise
Lactate plays a key role by:
Inhibiting Myostatin (a protein that regulates muscle synthesis negatively)
Increasing muscle electromyography (EMG)
Enhancing collagen production, which aids recovery from injuries
Bone Growth
Increased growth hormones and Type 1 collagen uptake contribute to enhanced bone growth.
These benefits are impressive. While similar changes can occur from traditional strength training with heavier loads, BFR allows you to achieve these outcomes while training at only 20-30% of your one-rep maximum (1 RM). Additionally, studies show results from BFR training can occur faster than traditional methods. 🤯🤯🤯
Who Can Benefit from Blood Flow Restriction Training?
Almost everyone! Provided they pass a screening exam. This includes individuals who may be bedridden or those using a cast or boot. BFR is not merely for athletes; it is used for rehabilitation purposes for the average person, the elderly, and pre/post-operative patients.
Safety Considerations
To ensure everyone's safety, here are the *contraindications for BFR
Circulatory issues or clot risk (DVT)
Heart disease or insufficiency
Severe, uncontrolled hypertension
Diabetes
Sickle Cell Anemia
Varicose Veins
Pregnancy
Individuals younger than 12 years
Open wounds or incisions
Infection
Cancer
Lymphedema
Choosing the Right BFR Cuffs
Not sure which brand to choose? I personally use a pair from Saga Fitness, and they have worked exceptionally well! Check out this video where I unbox my BFR leg cuffs from Saga Fitness and provide demonstrations on how to use them effectively. 💪🏻
Conclusion
Blood Flow Restriction Training can be a game-changer for both rehabilitation and strength training. It's a safe, effective method that provides a variety of benefits, even when using lighter weights. Whether you are an athlete or someone recovering from an injury, BFR is worth exploring.
Check out my YouTube channel for future workout and rehab protocols for BFR!
Sincerely,
Dr. Jennifer Greene, DPT, CFMT