Blood Flow Restriction

Did you ever think someone would tell you that restricting blood flow to a limb can actually have some benefits? Ever see someone in the gym tie what looks similar to a tourniquet to their limbs before lifting? Here is the science behind it.  

Some recent research in the field of blood flow restriction (BFR) have shown to have positive relationship with muscular hypertrophy in combination with low-load resistance training (Centner, Wiegel, Gollhofer, & König, 2018).  

The promotion of muscular adaptation applies to many populations, but there is limited research on older adults.  

The results of this study showed that during low load training and walking, the application of BFR devices allow for significant improvements in muscular strength. Muscle mass was also increased when comparing those with and without the BFR (Centner, Wiegel, Gollhofer, & König, 2018). In comparison to those who lift a heavier with, those who lift at a lower weight with BFR tended to have similar hypertrophy (Centner, Wiegel, Gollhofer, & König, 2018).  

Basically, what the researchers are trying to say is you can lift lighter weights with BFR to get the similar results to those lifting heavier weights.  

It is good to know why someone it telling you to use a new technique. Techniques are always changing and adapting, so look at the science behind it before starting to see if it meets your values and goals!  

Centner, C., Wiegel, P., Gollhofer, A., & König, D. (2018). Effects of Blood Flow Restriction Training on Muscular Strength and Hypertrophy in Older Individuals: A Systematic Review and Meta-Analysis. Sports Medicine, 49(1), 95-108. doi:10.1007/s40279-018-0994-1