Blood Flow Restriction/Occlusion Training: What Is It, and How Do I Do It?
June 7, 2022 2022-06-07 21:57Blood Flow Restriction/Occlusion Training: What Is It, and How Do I Do It?
Blood Flow Restriction/Occlusion Training: What Is It, and How Do I Do It?
Ginabarfuss Blood Flow Restriction, or Occlusion Training is an ingenious, counterintuitive rehab and exercise modality that’s easy to use, and has huge payoffs.
Blood Flow Restriction Bands
Typically using stretchy bands like these, the blood flow in the upper arms or the upper legs is restricted (not cut off entirely) to stimulate the effects of training at higher loads.)
Blood Flow Restriction training, also known as occlusion training, is exactly what it sounds like. Restricting your blood flow while you train (exercise).
At first this sounds like everything you don’t want during a workout. Until you think about why you workout in the first place.
Why do you go to the gym every day and torture your body? With those dumbbell curls, you are literally damaging your muscle fibers, and forcing them to repair themselves.
Blood Flow Restriction works with the body’s natural processes in a way that, at first, seems strange, and maybe a little scary.
It’s become so second nature to us, that we rarely stop to think WHY it benefits us for our bodies to do something that’s really hard (aka run 5 miles, squat 600 lbs, etc).
We are intentionally placing our bodies under a controlled stress situation. And it does what most organisms do with exposure to intermittent stress, it responds by adapting to it. Repairing the torn fibers in a way that they are stronger than they were before.
Blood Flow Restriction Training Triggers a Stress Response that increases the levels of anabolic hormones. These hormones trigger myogenic stem cells and set off a cascade of reactions that ultimately result in hypertrophy (muscle growth.)
Hypertrophy is both an increase in size, and an increase in protein content. Both correlate with an increase in strength. Muscle tension (making them work) and metabolic stress (the hypoxia, cell swelling and hormonal reactions) are two primary factors responsible for this process.
Blood Flow Restriction Training Stimulates Both of the Main Muscle Growth Pathways
Multi-Joint Movements Like Wall Balls are Great!
High intensity, multi-joint movements have been shown to be the most effective for muscle growth. But that type of load and/or movement is unapproachable for a lot of people.
What occlusion training does, is lowers the resistance necessary for the same result. This is great for everyone, since, who doesn’t want great results with less work? But it’s especially helpful for those who can’t tolerate traditional exercise stressors.
Not only does BFR yield the same benefits of a High Intensity Interval Training (HIIT) workout, but occlusion training takes much less time, and imposes a fraction of the load on the body.
Blood Flow Restriction Training
is especially helpful for:
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Post-operative recovery
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Chronic Pain
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Elderly
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Osteoporosis (Both because it’s safe, and it builds bone density)
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Extreme weakness
Blood Flow Restriction for Rehab?
These same chemical pathways that stimulate hypertrophy, also work with other neural responses in the brain.
Although not heavily researched, clinical evidence shows that the stress response in an area triggers the body’s natural healing response. A real solution to a fake problem, since no damage was actually done.
How do you actually do it?
How tight do you want them?
Aim for a 7/10 tightness. This translates to as tight as you can get them without any numbness, tingling or pain.
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If you do have any numbness, tingling or pain, just release a little pressure, wiggle fingers/toes and see if it feels okay. You don’t have to take them off all the way and start over.
Where do you put them?
Band Placement For the Upper Extremety is the Delto-Bicipital Groove.
Arm Placement: Delto-bicipital groove. Where the shoulder and biceps muscles meet and make a groove below your shoulder. Upper Extremity Overview
Band Placement for the Legs.
Leg Placement: As high on your thigh as you can get it. Lower Extremity Overview
What do you do with them on?
Perform whatever movements you would like for 5 minutes each arms/legs.
What you do, is less important than THAT you do something. It’s the stimulation and neurological response that we’re trying to stimulate.
Here is a basic plan. Feel free to modify from here.
Arm Movements (5 reps of Each)
Pushups
Bicep Curls
Tricep Kickbacks
Shoulder Press
Tricep Dips
Reverse Fly
Rows
PVC Around the Worlds
PVC Pass Throughs
Leg Movements (5 Reps of Each)
Squats
Lunges
One Legged Bridge Pulses
Squat Walks with band
One Legged Staff to Warrior 3 (weight optional)
Calf Raises
Side Plank Holds
Bird Dogs (5 each side)
Tips, Pointers and Reminders
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Do this 3x/week.
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Do both arms together. Do both legs together. Do NOT do arms AND legs together!
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Do not use the bands anywhere else on the body.
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Do NOT use BFR Bands if you have circulation or clotting issues!
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Do not use BFR bands if you are pregnant.
Keep Elbows Locked With Pass-Throughs and Around the Worlds.
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Work on shoulder mobility with arm bands on.
Include Core Work With Leg Bands On
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Work on core strength with leg bands on.
Try This One Dumb Thing
If you want some personalized coaching, and outside accountability, join the “Try This One Dumb Thing” Challenge. Dr Gina will build you a personalized program based on your goals, and help hold you accountable for 90 days.
Printable Workout Plan and Pointers
Link to Basic BFR Bands on Amazon
Warning:
Hypertension, diabetes, history of stroke or DVT, cardiac disease, active infections, pregnancy, clotting disorders, or other vascular insufficiencies (like varicose veins) are contraindications.
