Blood flow restriction training (BFR), also known as occlusion training or KAATSU, might sound like some sort of hardcore training method reserved only for meatheads and serious athletes, but that's hardly the case.



BFR could be the perfect addition to a training plan for weekend warriors, a way to help older adults build muscle and strength, and a great way to rehab injuries faster than ever. 



If you're a member of my online personal training program, VIGOR Training, you'll see blood flow restriction training on in your workout program on occasion.





What Is Blood Flow Restriction Training?



Blood Flow Restriction Training (BFR) is a style of weight training that uses higher reps and lighter loads while wearing a compression strap, tourniquet, or blood pressure cuff, on your upper arms or legs, depending on what you're working.



Unlike traditional strength training, which requires you to lift at least 70% of your one-rep (1RM), BFR training increases muscle mass and strength using only 20-50% of your 1RM.



When I first came across that single statement, I was skeptical. However, I've learned not to let my skepticism keep me from trying something new.



I ordered a pair of BFR Bands and gave them a try. I was impressed with the results, and loved being able to give my joints a break from the constant grind of heavier weight training.



If there's a "magic" in BFR, it comes from metabolic stress. 



The band, wrap, or cuff on your limb creates compression, occluding your veins while allowing for normal flow through your arteries.



The occlusion of your veins slows the return of low-oxygen, high-lactate blood flow from your arms or legs. The reduced flow also limits how quickly oxygen reaches your working muscle cells.



Like damming a flowing river, blood backs up, creating a "pump" in the muscle. This creates stress in your muscle cells, triggering numerous metabolic effects, leading to muscle and strength development.



If you want to skip over the technical details and get right to how to do BFR Training, jump to the bottom of this article.



For the sake of those who are skeptical, or even think this sounds scary, I'll first go over the science behind BFR and the research supporting its use.



The Benefits Of Blood Flow Restriction Training



Blood flow restriction training increases strength and muscle mass at rates typically seen only by lifting heavy weight...without lifting heavy weight.



Traditional strength training programs use loads of at least 70% of an individual's one rep max (1RM). Even young, fit, healthy athletes need a break from heavy training on occasion.



In addition, injuries, aging, surgery, and various diseases prevent people from using such heavy loads consistently.



Unfortunately, high-rep, lower-weight strength training doesn't increase strength or muscle mass much...unless it's done in combination with occlusion training.



When To Use Blood Flow Restriction Training



You can integrate BFR training into multiple different cases, such as:



When traveling, and you don't have access to all the equipment you'd normally use. You could do a BFR-only training session with the equipment typically found in a hotel.To rehab an injury, such as a torn biceps tendon or reconstructed ACL. Some research shows the effects can be transferred from one active limb to the other limb in cases of immobilization.To begin a strength training program as an older adultAs a "deload" period to give your body a break, without losing strength or muscle massDuring competition season to avoid impacting athletic performance, while still building muscle and strengthTo build or maintain strength and lean mass in people with degenerative diseasesTo slow the progression of cachexia or sarcopenia



Blood flow restriction can even slow the loss of muscle in an immobile limb without performing any exercise at all!



How Blood Flow Restriction Stimulates Muscle Growth