“It didn’t seem like a big deal – a minor surgery, they said”
Victor was 6 months out from knee surgery, and was still struggling. He followed his therapist’s plan to a ‘T’ but his leg strength and stamina plateaued. Victor hadn’t returned to the long hikes he loved and he’s was nervous for the upcoming ski season; his leg didn’t feel strong enough to support him on the slopes. Why hadn’t he fully recovered after 6 months?
Here’s the problem:
Those exercises are no longer intense enough. Progress requires resistance of at least 65% of your 1 rep max to notice actual strength gains (which is around 16 reps.) Victor was cranking out 5 sets of 20 squats every day – but even though this is a significant time commitment – that isn’t enough load to translate into gains in muscle – mass or strength – he has mostly just been training his cardiovascular system. To meet his goal, Victor has 2 options:
- Victor can increase the load by increasing the weight he is squatting, lunging, deadlifting, etc. At ALTA, we would progress the resistance training to an appropriate load of 80-85% of his 1-Rep Max (which equates to 4-5 sets of 6-8 reps) with the help of our Butt Hutt.
- He can introduce Blood Flow Restriction Training (BFR) or occlusion into his same bodyweight routine. This involves using cuffs to temporarily limit blood flow to the working muscles during resistance training. Although it might sound counterintuitive, BFR training offers a wide range of benefits that make it an exciting addition to any workout regimen.
Understanding Blood Flow Restriction (BFR) Training
Blood Flow Restriction training uses specialized cuffs applied to the upper arms or upper thighs. Cuffs are inflated to a pressure that restricts blood flow, typically by 50-80%, but doesn’t completely cut it off. Reduced blood flow and reduced oxygen supply to the muscles has several notable effects.
Example of a Push-Up: Even with the cuffs on the upper arm, there is a carry over into muscle more proximal to the cuffs. (As the triceps fatigue out, the pecs are asked to do more)
Strength Gains
With muscle growth, comes increased strength. Your workouts may also become shorter as fewer exercises are needed to reach fatigue. BFR training improves muscle strength and endurance more quickly than conventional training, making it a valuable tool for athletes and individuals looking to improve performance with a shorter workout.
Example of a Hamstring Curl and the ever elusive try-hard face
Reduced Joint Stress
Traditional heavy resistance training often causes significant joint strain, potentially leading to injuries, especially in older people. BFR training, on the other hand, allows you to achieve muscle growth and strength gains with lighter loads, reducing joint stress, so it’s a great option for rehabilitation and injury prevention.
175 lbs vs 20 lbs
Resulting in similar levels of muscular fatigue after the respective sets/reps with less joint compression when using the BFR cuffs
Rehabilitation and Injury Recovery
BFR training is increasingly being used in physical therapy and rehabilitation settings. The ability to promote muscle growth and strength while reducing joint stress makes it an excellent tool for patients recovering from injuries, surgery, or conditions that limit traditional resistance training.
Ashley is demonstrating a commonly prescribed exercise for lateral epicondylitis (tennis elbow).
Metabolic Benefits
BFR training can also improve metabolic health by enhancing insulin sensitivity and glucose metabolism. If you need to manage weight and reduce your risk of metabolic disorders like type 2 diabetes, BFR can help.
After just 4 weeks of BFR training, Victor just bought his Ikon Pass!
Blood Flow Restriction training is a fascinating, effective approach to strength training and muscle development. It’s a game-changer for those seeking to maximize strength with lighter weights, minimize joint stress, and save time during workouts. Moreover, BFR training’s rehabilitative and metabolic benefits make it a versatile tool that can benefit people of all fitness levels and ages.
Approach BFR training with caution and seek guidance from a qualified fitness professional
Improper use or excessive pressure can lead to adverse effects. BFR training has the potential to revolutionize your fitness journey and help you achieve your goals faster and more efficiently. So, if you’re looking to supercharge your workouts and experience the benefits of blood flow restriction training, it might be time to give it a try and witness the remarkable results for yourself. Set up an appointment here at ALTA in Boulder, Colorado to get familiarized with it.