What is Blood Flow Restriction
(BFR) training?

Blood Flow Restriction (BFR) training is the addition of specialised cuffs to dynamic exercise. The cuffs are inflated to the point where blood flow is impaired partially in the limbs, subsequent blood pooling in the limb, leads to increase in metabolic waste build up, leading to a cascade of beneficial physiological mechanisms in the body, stimulating exacerbated increases in strength and muscle size through:

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Higher recruitment of fast twitch muscle fibres

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Systemic and localised hormone production

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Increased muscle protein synthesis

This method has a significant literature base with; 2 published meta analysis and over 200 peer-reviewed journal articles to date. Blood Flow Restriction Training has been explored by NASA as part of their Enhanced Countermeasure Program and used by over 500 elite sporting organisations world wide.

Blood Flow Restriction (BFR) Research?

Scientific evidence suggests that low-load resistance training in combination with Blood Flow Restriction (BFR) training, is an effective alternative to traditional strength training. Research articles below demonstrate scientific outcomes of BFR.

Strength

Up to double the strength when BFR applied for 2 weeks.

MAY, A., RUSSELL, A. P., & WARMINGTON, S.A, (2018)

Lower body blood flow restriction training may induce remote strength adaptations in an active unrestricted arm. European Journal of Applied Physiology.

Muscle

More muscular size when BFR applied for 2 weeks.

BJØRNSEN, T et al. (2019)

Type 1 Muscle Fiber Hypertrophy after Blood Flow–restricted Training in Powerlifters. Medicine &
Science In Sports & Exercise.

Endurance

Increased muscular endurance when BFR applied in 4 weeks.

KACIN,A., & STRAZAR,K. (2011)

Frequent low-load ischemic resistance exercise to failure enchants muscle oxygen delivery and endurance capacity. Scandinavian Journal of Medicine & Scince in Sports.

Strength

Up to double the strength when BFR applied for 2 weeks.

MAY, A., RUSSELL, A. P., & WARMINGTON, S.A, (2018)

Lower body blood flow restriction training may induce remote strength adaptations in as active unrestricted arm. European Journal of Applied Physiology.

Muscle

More muscular size when BFR applied for 2 weeks.

BJØRNSEN, T et al. (2019)

Type 1 Muscle Fiber Hypertrophy after Blood Flow–restricted Training in Powerlifters. Medicine &
Science In Sports & Exercise.

Endurance

Increased muscular endurance when BFR applied in 4 weeks.

KACIN,A., & STRAZAR,K. (2011)

Frequent low-load ischemic resistance exercise to failure enchants muscle oxygen delivery and endurance capacity. Scandinavian Journal of Medicine & Scince in Sports.

Who can use
Blood Flow Restriction (BFR) training?

Athletes

Who want to
improve sporting
performance

Body Weight Training

Maintain and improve
strength without the need for
heavy weights

Everyday Fitness

Making
exercise accessible
to all

Amplify Your Training

Strength

Increased strength with only 30% the traditional weight needed

Muscle

Increased muscle size with only
30% the previous loads

Endurance

Increase endurance in
1/3 the time

Strength

Increased strength with only 30% the traditional weight needed

Increase max strength

MAY, A., et al (2018)

Lower body blood flow restriction training may induce remote strength adaptations in an active unrestricted arm. European Journal of Applied Physiology.

Muscle

Increased muscle size with only
30% the previous loads

Greater hypertrophy

BJØRNSEN, T et al. (2019)

Type 1 Muscle Fiber Hypertrophy after Blood Flow–restricted Training in Powerlifters. Medicine & Science In Sports & Exercise.

Endurance

Increase endurance in
1/3 the time

Improve endurance

KACIN,A. et al (2011)

Frequent low-load ischemic resistance exercise to failure enchants muscle oxygen delivery and endurance capacity. Scandinavian Journal of Medicine & Scince in Sports.

Increase max strength

MAY, A., et al (2018)

Lower body blood flow restriction training may induce remote strength adaptations in an active unrestricted arm. European Journal of Applied Physiology.

Greater hypertrophy

BJØRNSEN, T et al. (2019)

Type 1 Muscle Fiber Hypertrophy after Blood Flow–restricted Training in Powerlifters. Medicine & Science In Sports & Exercise.

Improve endurance

KACIN,A. et al (2011)

Frequent low-load ischemic resistance exercise to failure enchants muscle oxygen delivery and endurance capacity. Scandinavian Journal of Medicine & Scince in Sports.

Strength & Hypertrophy

Exercise Prescription

Blood Flow Restriction (BFR) settings

Aerobic & Endurance

Exercise Prescription

Blood Flow Restriction (BFR) settings

Evidence Based Results

Research groups around the world have demonstrated that BFR training induces muscle hypertrophy, increased strength and improved endurance in the young and the elderly.

Effects of training with Blood
Flow Restriction (BFR) on
STRENGTH

The following studies identified strength improvments:
Karabulut (2010), Clark (2011), Karabulut (2011), Laurentino (2012),
Martin-Hernandez (2013), Thiebaud (2013), Vechin (2014), Libardi (2015).

Effects of training with Blood
Flow Restriction (BFR) on
HYPERTROPHY

The following studies identified muscle size improvments:
Laurentino (2012), Lowery (2013), Thiebaud (2013), Martin-Hernandez (2013), Vechin (2014), Libardi (2015).

Effects of training with Blood
Flow Restriction (BFR) on
ENDURANCE

The following studies identified endurance improvements:
Manimmanakom (2013), Fahs (2014), Libardi (2015).

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