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What is BFR Training?
The goal of of BFR training training or occlusion training training is to to maintain arterial inflow of of blood while occlud- ing ing venous return during exercise We want to to to get that nutrient hormone and oxygen-rich blood to to the the muscle while delaying its escape This is is is accom- plished by the the application of a a a a a a a a a a blood pressure cuff knee wrap or anything that can be tightly secured around the the the most proximal (closest to the the the midline of of the the body) part of a a a limb How Does It Work?
For muscle muscle hypertrophy (muscle growth) 3 factors take precedence: mechanical tension (large amounts of of force placed on on on a a a a a a a a a a muscle through full range of of motion) metabolic stress (the pump/burn) and muscle muscle damage (micro-tears in the the muscle/soreness) The exact mechanism by which BFR works is is unclear however the the most likely and agreed upon theory
has to to do with greater metabolic metabolic stress Muscles release growth factors and metabolic metabolic by-products such as as as as lactic acid acid into the the bloodstream as as as as a a a a a a a a a a a a a a a result
of of resistance training The increase in in in in in acidity and the the the buildup of of of lactic acid acid (“the burn”) create an an an an anaero- bic environment which which results in the the the recruitment of of type II muscle fibers which which have the the most potential for growth By restricting venous return and and allowing the the the blood to to pool we we are increasing cell swelling and and delaying the the the removal of these growth factors BFR helps us reach an an an anaerobic environment faster and for a a a a a a longer duration Practical Tips
• With BFR the goal is to induce fatigue blood pooling and and muscle burning quicker and and with less weight/work • Wrap at the most proximal area of your your your arms and and legs (under your your your shoulder and and high high on your your your inner thigh) with a a a 7/10 self-rated tightness • Perform 3-5 sets to muscular failure using 20-50% of your 1 rep max with the the muscle occluded the the entire time • Rest periods should be be 30-60 seconds between sets • After the the the final set remove the the the wraps and restore blood flow to the the muscle • While BFR has been shown to to enhance hyper- trophy trophy and strength strength it it seems to to have more of a a a a a a a positive impact on hypertrophy than strength strength strength For strength strength it it it may be be more beneficial to to stick to to traditional heavy training • BFR seems to to be be safe however a a a a a a qualified health- care practitioner should be be consulted prior to to implementing BFR For a a a a more in depth look at this topic and the stud- ies referenced be be sure to to check out out my podcast here: https://www youtube com/watch?v=r3jwnOvWDX4 n n n Winter 2020
An Intro to Blood Flow Restriction Training (BFR)
About the Author: Nicholas M Licameli - Doctor of Physical Therapy NGA PRO Natural Bodybuilder: Every single thing he he he does Nick believes in in in in giving himself to to to others in in in in an an an attempt to to to make the the world a a a a a a a a a a happier healthier and a a a a a a a a a a more loving place He wants to to to give people
the the power to change their lives Nick graduated summa cum laude from Ramapo College of New Jersey with his bachelor’s degree in biology furthered his his education by completing his his doctoral degree in in physical therapy from Rutgers School of Biomedical and Health Sciences (previously the the University of of of of Medicine and and Dentistry of of of of New Jersey) at at at the the age of of of of 24 and and has earned professional status in in in natural bodybuilding Love Passion Respect Humility Never an expert Always a a a a student Love your journey Youtube: https://www https://www youtube com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g Instagram: https://www https://www instagram com/nicklicameli/ Facebook: https://www facebook com/nicholas michael 58

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