The most impressive application of BFR training is
in rehabilitation after injury, surgery, disuse and
muscle wasting conditions
BFR training has repeatedly been shown
to be an effective method for increasing
muscle
mass 6 ,
strength 7 ,
muscular
endurance 8 and sporting performance 9 in
both males and females 10 . Research has not
demonstrated a superior training effect of
BFR when compared to traditional, high-load
resistance training, therefore the key benefit
is that a comparable 11 training response can
be achieved with considerably lower loads,
which has the potential to minimise load-
induced injuries and reduce recovery duration
between training sessions. It is also useful
when the trainee does not feel sufficiently
motivated to perform a high-load strength
training session (that is, they are mentally
fatigued and just ‘not feeling up to it’).
Rehabilitation
The most impressive application of BFR
training is in rehabilitation after injury,
surgery, disuse and muscle wasting
conditions, such as paralysis injuries,
cancer cachexia and sarcopenia, and
for astronauts 12 . Muscle wasting is an
inevitable consequence post-surgery or
during recovery after an injury where a limb
12 | NETWORK SUMMER 2017
or muscle requires rest or immobilisation
in order to reduce pain. Research has
demonstrated that BFR is a highly effective
training method to preserve or even build
muscle mass in these conditions 13 , which
is especially important when high-load
training protocols might not be indicated
due to potential aggravation to the surgery
site, compromised joints or weakened
connective tissue. A similar argument can
be made for the effective application of BFR
in the ageing population, where high loading
may not be appropriate. BFR training has
been shown to promote similar gains in
strength and muscle mass compared to
high-load training in the elderly 14 .
World BFR expert professor Jeremy
Loennecke
has
proposed
a
four
sequential phase rehabilitation protocol
for those recovering from injury 15 : 1)
BFR alone during periods of bed rest or
immobilisation; 2) BFR during low-work rate
walking; 3) BFR during low-load resistance
exercise and; 4) low-load BFR training
combined with normal high-load training.
Progression through these different phases
should follow a continuum, with gradually
increasing exercise intensities within each
stage, to limit risk of further injury resulting
from a return to training too early 16 .
Protocols
The most common protocol is to inflate the
cuff around the upper thighs or upper arms
and perform 30 repetitions of a movement,
rest for 30 seconds, perform 15 reps, rest a
further 30 seconds and perform a final set of
10 to 15 reps. The cuff would stay on for the
entire three-set duration and only be removed
after the final set has been completed. The
30/15/15 and 30/20/10 repetition schemes
are the most commonly used BFR training
methods, using approximately 30% or less
of the individual’s 1RM.
BFR devices can be purchased from Go
B Strong and Kaatsu Training.
The author has no affiliation with any BFR products.
Images courtesy of gobstrong.com
Tony Boutagy, PhD, AEP, ESSAM is a strength
coach, exercise physiologist and the director of the
Boutagy Fitness Institute in Sydney, where he both
trains clients and delivers courses and mentoring
programs for personal trainers. tonyboutagy.com