Tag: BFR

Hypertrophy

Blood-flow restricted training 101

Jeremy Loenneke is an assistant professor of Exercise Science in the Department of Health, Exercise Science and Recreation Management at the University of Mississippi and has a PhD in Exercise Physiology from the University of Oklahoma. He is based in Oxford, Mississippi. Blood-flow restricted (BFR) training is exactly what it sounds like. It involves restricting blood flow into the muscle you are training, and occluding – or preventing – blood flow out of the muscle. In lab settings this is typically applied with specialised equipment, but can also be applied with knee wraps in the gym. This type of resistance…

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Hypertrophy

Should you try blood flow restricted training?

Jeremy Loenneke is an assistant professor of Exercise Science in the Department of Health, Exercise Science and Recreation Management at the University of Mississippi and has a PhD in Exercise Physiology from the University of Oklahoma. He is based in Oxford, Mississippi. Blood flow restricted training is exactly what it sounds like. It involves restricting blood flow into the muscle you are training, and occluding – or preventing – blood flow out of the muscle. In lab settings this is typically applied with specialised equipment but can also be applied with knee wraps in the gym. This type of resistance…

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Hypertrophy

Build your biceps with blood-flow restriction lifting

Paul Revelia and William Grazione show you how to use blood-flow restriction training for hypertrophy Paul Revelia is an IFPA and NGA pro bodybuilder and owner of Pro Physique Consulting. William Grazione is an IFPA and NGA pro bodybuilder and the owner of Metabolic Evolution.  Iron Insights Wrap it up When restricting blood flow the wraps only ever go at the top of the arms for upper-body lifts, or the top of the thighs for legs moves, never anywhere else. Maximize blood flow Pick a weight that’s about 30% of your one-rep max for that move. This isn’t about going heavy:…

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Hypertrophy

How often should you lift to failure?

Chris Beardsley is a biomechanics researcher. He is also the editor of Strength and Conditioning Research. He is based in Loughborough, Leicestershire. Lifting to muscular failure when strength training is a tactic used by bodybuilders, pro athletes and the general population for maximising gains in muscular size. But is going all the way to muscular failure really better than leaving a few reps in the tank? Before we go any further, we need to establish exactly what the term ‘muscular failure’ means. Muscular failure is frequently used in research studies but precise definitions of this term are quite rarely discussed. In…

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