Occlusion Training with BFR Straps - Blood Flow Restriction for Gains & Recovery
Channel: Top Form Fitness
Date: 2018-06-20

A couple of weeks ago I was cleared by my surgeon to begin training "normally" again, ie: I can reintroduce my regular training program and exercises but using lighter loads. In my last video I outlined the 2 day split high-frequency minimalist training program I'm following. In addition to that program I will be performing additional isolation work for my arms, shoulders, and abs on my "off" days. 

In this video I demonstrate the training strategy I'm using for my arm isolation workouts: Blood Flow Restriction (BFR) training. BFR training is also referred to as occlusion training which involves wrapping your upper arm to restrict venous blood flow return (without impeding arterial blood flow into the muscle), which keeps the metabolic by-products of training pooled in the muscle longer (including growth factors such and anabolic metabolites like lactic acid, testosterone, IGF-1, GH, etc). This supports hypertrophy while using lighter weights, which is perfect for me at this point in my recovery.

I've also just picked up a set of Pro-X BFR straps from https://www.bfrshop.com/?aff=90 

Btw, that's an affiliate code they provided me, so if you decide to grab a pair using that link, much appreciated!. I've used regular knee wraps before and they worked, but they were awkward and inconsistent. These straps were very easy to adjust and release, much quicker to set up, and marked for consistent tension. Definitely recommend checking out the Pro-X style if you're considering getting a set!

In the several studies performed on occlusion training, it appears that muscle strength gain isn’t the only benefit of such training method. It turns out that BFR also has a pain relieving effect. This method of weight training for lean muscle is now being used by strength coaches and rehabilitation professionals on elite athletes, especially those with injuries. 

Studies also showed that the muscles targeted by occlusion had an increase in fast twitch fiber type, hormone production, muscle damage, cell swelling, and heat shock proteins. All of these are important variables required for growing and repairing muscles.

Blood flow restriction training is excellent for increasing strength, performance, and muscle mass in trainees / athletes with injuries. Also check out my other video on BFR: 

https://www.youtube.com/watch?v=Vc7ecgWhO7E

I hope you enjoyed the video. If you have any questions or comments post them below. If you liked the video, give it a LIKE, & subscribe to stay updated on upcoming content.

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Stay Strong,

Josh
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I'm a certified personal trainer, former competitive strength athlete, and currently a National Level Men's Physique competitor. My goal is to help you reach your goals, so take a minute to post a COMMENT if you have any questions and let me know what videos you'd like to see next , related to #nutrition, #fitness, #performance, #FatLoss, or #muscle-building!

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