If you are interested in upper body BFR training, then this episode is jam packed full of information that has something for everyone.
With gains in muscle strength and size the possibility of increasing frequency of training has merit. Therefore the study I review today looked into performing twice daily bench press at 30% of 1RM for 2 weeks.
- Yasuda, Tomohiro, et al. "Effects of low‐intensity bench press training with restricted arm muscle blood flow on chest muscle hypertrophy: a pilot study." Clinical physiology and functional imaging 30.5 (2010): 338-343
Two weeks of bench press training led to a significant increase in 1RM bench press strength in BFR. Triceps and pectoralis major muscle size increased 8% and 16% respectively.
A control group who performed the same routine but with no BFR showed no change in strength or size.
The group of males studied weren't well strength trained. Therefore protocols that work well for recreationally trained people may not be as effective in well-trained athletes. Typically in athletes, they need higher-load lifting in their strength routines.
So as a comparison I thought I'd give this a go with a few major alterations. I also use my results and experiences as a comparison through the article review.
In "how you do BFR" I interview Jordan Desbrow who is an S&C coach at the Qld Academy of Sport. Jordan recently has a shoulder reconstruction and used BFR in conjunction with an upper body stregthening program prior to his operation. The results he got in 8 weeks were fantastic with quite a simple program. There were other benefits that he experienced during the training program so make sure you listen in.
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