Blood Flow Restriction | The Only Science Based Benefits – (26 Studies)

What is Blood Flow Rstriction Training (BFR Training)?
Blood Flow Restriction training is a training method in which you restrict the blood flow to your limbs, starving them of oxygen and subsequently reducing the time needed to reach fatigue.
In this video, I'm discussing the science behind blood flow restriction (BFR) training and its effects on muscle hypertrophy and strength.

Does Blood Flow Restriction Training work?
Although it is often seen as a biohack gimmick, Blood Flow Restriction (BFR) is more studied than you'll probably imagine. Hundreds of studies investigate the effects of BFR on hypertrophy, strength, endurance, and other physical health parameters. I was very excited to find this data. I did my best to present many of these studies in this video and linked them here so you can check them out.

BFR Training Benefits
In this video, I present only the BFR training benefits proven by science and the studies supporting these claims. BFR looks to have a wide range of benefits, from general hypertrophy, strength, and endurance gains, to selective hypertrophy on type I muscle fibers and even structural adaptations on the tendons. However, to get the benefits from BFR training, you need to know how to use it right and also select the equipment that will make this process effortless. For these reasons, make sure to stick to the end of the video where I present the most evidence-based way to train with BFR Cuffs.

BFR Training Results
This training method results in gaining similar adaptations to traditional strength training while working with much lower loads. This makes BFR training excellent for rehabilitation purposes but also for a number of other uses that I present thoroughly in this video. To me, BFR training proves that there are many more things to understand about how our bodies function and how we can manipulate our physiology to achieve better overall strength and health.

Is BFR Training safe?
To this day, all studies investigating the effects of BFR training on health have shown no adverse effects. The main conclusion that is drawn now by the literature is that BFR training is safe for the healthy population. This was also the conclusion of a review by Miller and colleagues in 2021 (the first study I linked below). Of course, there are natural contraindications, so it's always best to consult your healthcare provider before trying it out.

I hope you enjoy the video!


Professional BFR cuffs by SAGA affiliate link:
https://saga.fitness/?ref=odmtB9NJzn5J2a

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