BFR not for the faint of heart
The no-pain, no-gain philosophy definitely rings true with blood-flow restriction training, writes Stephen Heard. It is ‘a safe training alternative for most individuals’
The basics
The journey to bulging gains can be confusing, with countless tools and techniques available to help gym-heads achieve that swollen look.
Blood-flow restriction training is one particular method gaining traction in weight rooms for its ability to increase muscle size and strength. Also known as occlusion training, or kaatsu – a Japanese term meaning ‘‘added pressure’’ – it involves wrapping limbs to restrict the flow of blood out of the target muscle. That vein-popping technique is said to help rally the chemicals required to stimulate muscle growth and create extreme muscle fatigue in half the amount of time.
Giving it a bash
There are several ways to wrap your limbs for blood-flow restriction (BFR) training, from specific inflatable pressure cuffs and medically approved tourniquets, to everyday strips of material.
The important stuff to remember is that you should use legitimate equipment and shouldn’t wrap up too tightly and completely shut off circulation to the working muscle – something that can, apparently, decrease muscle growth. With thick cuffs secured at the top of my legs and arms, I entered the weight room in what looked like an unfinished Halloween costume.
To increase muscle size and strength, it is recommended that blood-flow restriction training is performed with very light loads – at an intensity of 20 to 30 per cent of your one-repetition maximum. Beginning with light weight across a series of singlearm bicep curls, the pressure gradually boiled to the point where my arms felt like they were going to explode. The discomfort seemed to linger longer than the average weight session, prompting drawn-out rest times between sets. Not long after that, the arm cuffs were ditched completely. Knee extensions proved more successful – perhaps because of looser wraps – with the pressure not as quick to build into throbbing flesh. Regardless, it’s still an uncomfortable experience. The no-pain, no-gain philosophy rings true with this one.
Why you should try it
This one is best suited to experienced gym-goers looking to introduce a different form of training. That said, blood-flow restriction can be used in resistance and aerobic training, as well as low-impact exercise like walking and rehabilitation. There are several studies that support the use of blood-flow restriction to increase muscle size, strength and endurance.
Risk rating
As the intimidating name suggests, blood-flow restriction training is not something for the faint of heart. Looking at safety issues with blood-flow restriction, a review by the Scandinavian Journal of Medicine & Science in Sports confirmed that, when performed in a controlled environment, it is ‘‘a safe training alternative for most individuals, regardless of age and training status’’.
Professional guidance should be sought with the application of bloodflow-restricting equipment – makeshift wraps may increase the risk of soft-tissue damage. Those with circulation and blood pressure issues should consult their GP first.