You can do BFR up to 4 – 5 x per week depending on your overall strength training routine. Studies seem to show that 7 sessions per week seem be to too much.
Use lighter loads. 20 – 30% of 1RM
Low loads will give you same results as high loads without cuffs.
Isolation exercises seem best. Effects are primarily on the occluded muscle.
4 – 5 sets seem optimal as studies that did 8 sets did not show benefits over the 5 set protocol.
Typical Workout
30 reps
15 reps
15 reps
15 reps
Rest times between sets is typically 30 seconds to 1 minute.
Cuff or knee wrap size.
Legs 5 - 15 cm wide
Arms 2 – 5 cm wide
Wider cuff has higher degree of blood flow
Use on upper part of arms or legs (not at knee or elbow joints)
If you cannot do 30 – 40 reps on the first set the pressure or weight is too high.
Type I muscle fiber is more endurance
Type II muscle fiber is more powerful
You begin with Type I fiber and recruit Type II as you fatigue.
Maybe beneficial for elderly and rehabilitation.
Seems to activate myonuclei cells and satellite cell activity.
Two approaches to BFR training.
Example 1:
Week 1 – BFR training
Week 2 – Regular Strength Training
Week 3 – Regular Strength Training
Week 4 – BFR Training
Example 2:
BFR on last set of each exercise
Follow him on twitter: @thomasbjornsen
Source:
https://www.youtube.com/watch?v=Tj7U7RR3uMs
Testosterone Therapy - Royal Men's Medical Center— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/pLPd4uTAOt
