In this week’s podcast, we discuss a training technique called blood flow restriction. This technique involves tying a tourniquet around one of your limbs to partially block arterial flow from the heart and completely block venous return to the heart. 

The technique is short and sweet. It’s designed to maximize the stress on your muscles to induce growth in a short period of time. One monster set consisting of 30 reps followed by 3 sets of 15 reps separated by a 30 second break (all while the tourniquet is still wrapped on your limb) is all you need to experience the benefits of this training style. 

What are some of the benefits? Increased muscle size and strength, as well as decreased soreness, allowing you to train your muscles more frequently throughout the week.

There’s no worry of increased chances for injury, as this has been studied and BFR has been found to be safe and effective. 

To learn more about BFR and all its benefits, listen to this week’s podcast. 

Links To Studies Mentioned

Blood Flow Restriction Exercise: Considerations of Methodology, Application, and Safety