Blood flow restriction training involves the occlusion of blood circulation in the working muscle through the use of occlusion training wraps. These wraps are to be used around the limbs while you’re doing dynamic exercise. The goal of this kind of training is to occlude blood flow in the veins without affecting the blood flow in the arteries. That way, blood enters the muscle and won’t escape, which eventually leads to the growth of the muscle.
What does research say?
A lot of research and studies have been conducted to evaluate the effects of BFR in muscle growth, and so far, the results have been compelling. Studies reveal that occlusion training results in the prevention of muscle weakness and atrophy even in bedridden patients. And this is possible even without performing any exercise or training at all.
Another impressive benefit of training with restricted blood flow is that is can cause the muscles in the legs to grow in size and strength when you wrap your thighs while walking. Considering these amazing effects of BFR on muscle growth, it is believed that the real hypertrophic benefits of occlusion training can occur when it is applied in conjunction with resistance exercise.
According to studies, blood flow restriction combined with low-load lifting can cause significant increases in muscle size and strength growth. As a matter of fact, the gains are often the same as what traditional heavy load training can produce, and sometimes even greater.
How should you wrap your limbs?
You need some reliable and durable occlusion training wraps, like BFR bands, to use for your training. The wraps need to be long enough to be wrapped around your limbs. The placement of your wraps is also very important.
You need to position your BFR bands as high as possible on the muscle areas or limbs you want to work or train. For your upper arms, your bands should be wrapped high on the biceps. And for your thighs, you should wrap just below the gluteal fold.
When the wraps are placed too low, you’re not likely to achieve optimal occlusion, which means you may not get the real effects of the training.
How tight should your limbs be wrapped?
It’s important that you wrap your muscles not too tight and not too loose. On a scale of 1 to 10, the ideal tightness is 7. When you feel some numbness because of the wraps, you wrapped them too tight. Make sure you make the adjustments for you to get the best results.
If it’s your first time to try BFR, you should consider doing it with an expert to make sure you are doing it right. Also, get good quality occlusion training wraps like BFR bands to make the process of wrapping your limbs simpler and easier.