If you’ve been searching for the best way to develop big and strong muscles, it’s likely that you’ve come across a BFR review and learned how effective this training method is. So what exactly is blood flow restriction and how can you use it to augment your fitness training program?
Blood Flow Restriction – What is it about?
Blood flow restriction or BFR training involves the use of wraps to restrict the venous return of blood flow from the particular muscle groups being trained. The objective of this method is not to prevent blood from flowing to the muscle. Instead, it prevents blood flow return from the muscle. This can be done by using a blood pressure cuff or BFR bands to wrap around the limbs.
For instance, if you want to restrict blood flow on your arm muscles, you need to put the wrap around the muscles close to your shoulders. This way, blood flow return from your arms will be restricted, which will then cause the blood to pool in the muscle.
What’s good about BFR?
While the concept of blood flow restriction is relatively new, many people who are training for personal trainer license or certificate are also aiming to be professional BFR trainers. Well, this is because they know this technique works!
When performed properly, blood flow restriction training will let you achieve considerable anabolic training responses even by using much lighter weights. As a matter of fact, this training method is proven to have the ability to increase muscle size and strength using loads that are just 20 percent of a 1 rep max.
Since BFR training does not require lifting heavy weights to grow muscles, this method is specifically beneficial for those who are nursing an injury, and thus cannot engage in high intensity workouts or heavy lifting. This could be useful also for trainers who are going through a deload phase in their training cycle. The best thing about BFR training is that it lets you achieve gains without having to put so much pressure and stress on your joints, tendons, and ligaments.
Can BFR replace heavy training?
While BFR is a very effective training method for building muscles, it should not be used as a replacement for heavy training. Even those with professional personal trainer education and training would tell you that BFR training is a supplement. By incorporating it into your existing weight training program, you will be able to see great results in a short time.
How to choose a trainer?
To make sure you are doing BFR training the right way, it’s important that you work with someone who has had personal trainer education and training. Make sure you don’t do it on your own to avoid injuries.