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12.12.2012

Blood flow restriction training, cable front raises with rope - Within Minutes

Author: admin
It is currently unclear whether blood flow restriction (BFR) training leads to muscle damage. As a consequence of their review, the reviewers found that BFR training does not appear to increase the incidence of muscle damage.
In this experimental trial, the researchers compared the effects of a practical method of BFR training involving a light loading protocol to a traditional high loading protocol. The researchers found that a practical method of BFR training with light-loads (30% of 1RM) led to similar hypertrophy as heavier load training (twice 30% of 1RM).
This review explored BFR training very extensively (despite the title), including both acute responses and chronic adaptations. The reviewers found that the literature in relation to the effects of BFR training on various measures of vascular function is inconsistent, although most chronic interventions show that BFR training does not negatively affect vascular function.
The reviewers summarized the current state of the literature in respect of resistance-training under two different types of hypoxic conditions (BFR training and training with systemic hypoxia) and compared the two methods. The reviewers found that the literature implies that BFR training and systemic hypoxia training appear to involve similar mechanisms and produce similar results.
Athletes and elderly people can use light-load training in combination with BFR in order to achieve muscle hypertrophy without the muscle damage or injury risk that might be caused by the heavier loads. Practical BFR training using wrapping such as powerlifting knee wraps can be used in combination with light-load training in order to get the benefits of this training modality and specialized occlusion cuffs are not required.


Because of the reduced likelihood of muscle damage, BFR training can be used in higher frequencies of training (up to twice daily) depending on the training status and goals of the individuals concerned. Where it is an option, systemic hypoxia training may be superior to BFR training, in that it allows the all-important hip and trunk musculature to be trained under hypoxic conditions as well as the limbs. This entry was posted in Strength & Conditioning Research Previews and tagged BFR, blood flow restriction, hypoxia on April 28, 2014 by Bret.
I imagine you can get a good burn in the glutes by flexing them, and I imagine it would be interesting to see if that pressure would provide the same blood flow restriction, but my assumption would be that it does not work through the all of the same mechanisms. I was thinking about squatting benching and hip-thrusting with an elevation mask on to get the hypoxic training effect in those muscle groups affected, but I am not sure if i understand what systemic hypoxia looks like now.
The May edition comes out in just a few days and the overall theme is blood-flow restriction and hypoxia training.
Rather, they concluded that minimal or no muscle damage is caused by BFR training, whether during stretch-shortening, concentric-only, or eccentric-only muscle actions.
The subjects performed a 4-week period of one type of training, followed by a second 4-week period in which they performed the opposite type of training. Although it is well-known that BFR training can improve strength and hypertrophy, it is less widely understood that BFR training can increase muscular endurance and cardiorespiratory performance. They found that BFR training seems to enhance cardiovascular performance, potentially by way of increased oxidative enzymes, capillary density, stroke volume, glycogen stores and decreased heart rate.


They found that key difference between BFR training and systemic hypoxia training is that BFR is limited to those muscle groups that can be practically occluded and therefore excludes some very important prime movers, such as the gluteus maximus and latissimus dorsi.
They deduced this on the basis of finding no prolonged reductions in muscular force or torque, no prolonged muscle swelling, and similar DOMS to non-BFR training with similar loading protocols. During the entire 8-week training period, the subjects trained biceps curls 2 times per week.
They found that BFR training appears to enhance local muscular endurance, potentially by increased capillarization. In contrast, one of the key benefits of systemic hypoxia training is that it allows the all-important hip and trunk musculature to be trained under hypoxic conditions as well as the limbs. The non-BFR training protocol involved 3 sets with twice the load and half of the number of repetitions, in order to control for volume.



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