A brand new coaching method that embraces the idea of figuring out “smarter, not harder” permits you to train at a decrease depth and nonetheless make progress.
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The methodology is known as blood movement restriction (BFR) coaching — and it’s precisely what it seems like.
“A special kind of tourniquet (elastic band) goes around your thigh or arm to reduce the blood flow out of that area,” says bodily therapist Meghan Brady, DPT, who’s licensed in BFR. “It tricks your body into thinking you’re working harder than you are.”
The consequence? You can use much less weight to construct energy and muscle mass.
“BFR training can be a great addition to your fitness routine, especially during an active recovery week,” she continues. “It’s also helpful for people who can’t lift enough weight to support muscle growth, like people with osteoporosis or those undergoing surgery.”
To clarify the fundamentals of BFR, or occlusion coaching, let’s hear extra from Brady, in addition to train physiologist Chris Dempers, EP-C, and authorized private coach Michael Bellace, C-PT.
How does restrictive blood movement coaching work?
The thought of “no pain, no gain” isn’t too far off from what science tells us concerning the means of muscle progress, or muscle hypertrophy. When you energy practice, you alter the setting inside your muscle tissues and this prompts muscle hypertrophy.
Muscle progress occurs by way of:
- Muscle trauma: To get greater muscle tissues, you need to stress them sufficient to injure the muscle fibers. The quantity of weight or resistance required to do that is dependent upon your health degree. Once muscle tissues are broken, your physique will get to work repairing and rebuilding them. That results in bigger and stronger muscle tissues.
- Oxygen depletion: Your physique wants extra oxygen when lifting heavy weights. Because of this elevated demand, there’s much less out there on your muscle tissues. With much less oxygen in your muscle tissues, your physique creates lactic acid to stimulate muscle hypertrophy.
- Cellular swelling: Blood movement will increase once you train. As extra blood comes into your muscle tissues, they swell. This type of mobile swelling results in muscle progress.
With BFR coaching, blood nonetheless comes into your muscle tissues by way of your arteries. The use of the band, nonetheless, blocks it from leaving by way of your veins. This restriction of regular blood movement permits your muscle tissues to expertise swelling, fatigue and oxygen depletion extra rapidly.
“It creates the same muscle environment that regular strength training does — but while using less weight and working at a lower intensity,” explains Dempers. “Muscle hypertrophy takes place because your body has been tricked into thinking it’s working harder than it is.”
Here’s one other method to take a look at it: “Your muscle reacts to a small load as if it’s much larger using BFR training,” says Bellace. “It recruits the fast-twitch muscle fibers that you normally only use for lifting a strenuous amount of weight or lifting weight quickly. Those kinds of muscle fibers bulk up more quickly.”
How to make use of blood movement restriction bands
A wide range of tourniquet-type instruments, together with BFR bands, can be found for BFR coaching.
If you do BFR throughout bodily remedy, your therapist will probably use one thing that resembles a blood strain cuff. This sort of BFR instrument lets your therapist monitor your blood strain and % of blood movement restriction whilst you practice.
Basic BFR bands are much less concerned. They are usually straps or bands that tighten round a limb. Some include kits that measure blood strain, however these can get costly.
“BFR bands fit looser than what medical professionals use,” notes Dempers. “You also have to manually restrict your blood flow, which leaves a lot of room for operator error. But you can do it safely.”
Bellace and Dempers clarify 4 issues you need to know when utilizing BFR bands for muscle hypertrophy:
1. Use BFR coaching throughout lively restoration
If your train routine have been a meal, BFR coaching can be a aspect dish. “If you can do regular strength and resistance training on your own, that should trump blood flow restriction training,” says Bellace. “Think of BFR training as a complementary tool to add to your toolbox.”
Bellace recommends working BFR into the weeks you utilize for lively restoration. During lively restoration weeks, you continue to work out however with much less weight and for much less time.
“Go hard for three or four weeks at a time, then use BFR training to take the intensity down for a week,” he advises. “This gives your joints and ligaments a break while maintaining your muscle gains.”
2. Place BFR bands in your arms or legs
Only use BFR bands in your legs and arms. “For your arm, wrap it between your shoulder and bicep muscle, but do not put it directly on top of your muscle,” says Bellace. “For the legs, wrap them around the top of your thigh as close to your groin as you comfortably can.”
3. Adjust the tightness of BFR bands
Everyone’s completely different. That’s why how tight you put on your bands needs to be personalised to you. An athletic coach or bodily therapist skilled in BFR can assist you discover your candy spot utilizing particular instruments.
Also, as an FYI: You would possibly hear the tightness of bands known as blood movement restriction proportion or limb occlusion strain (LOP).
Experts usually suggest between 30% and 50% restriction proportion for arms and between 50% and 80% for legs. On a 1 to 10 scale, with 10 being most tightness, Bellace says to intention for a seven when utilizing BFR bands alone.
4. Avoid carrying BFR bands for too lengthy
Bellace additionally says the secret is to not overdo it. Wear BFR bands between eight and 20 minutes whereas working your legs or arms. Then give your self 30 seconds with no strain earlier than shifting on to the subsequent train for that muscle group.
“If you do that, you’ll definitely see some benefits,” provides Dempers.
Benefits of utilizing blood movement restriction bands
Benefits of utilizing BFR bands embrace:
- Increases muscle measurement quicker than common coaching alone.
- Leads to the identical lifting beneficial properties as common coaching utilizing 20% to 30% much less weight or reps.
- Less influence on tendons and joints throughout lifting.
- Prevents muscle loss in people who find themselves motionless.
Is blood movement restriction coaching secure?
All three specialists agree that most individuals can do BFR coaching safely, although there are cases the place it wouldn’t be beneficial. Health circumstances that make BFR coaching a no-go embrace:
Dempers recommends working with an expert who can train you the best way to use BFR bands successfully and safely. “Look for someone who can do a health history on you. Then, you can be sure you don’t have any health conditions that would make BFR training unsafe.”