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Blood Flow Restriction (BFR) Works in Broad Cuff Pressure Range: Lower (40%) & Higher (80% AOP) Similarly Effective

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"Go super tight or go home"? Nope, we're not talking 'bout NC-17 rated websites... this provocatively phrased statement about how to wear your #BFR cuffs at the gym is probably as faulty as the notion that you can judge the effectivity of a workout by how much it hurts. Based on personal observation I can say with certainty that # BFR , i.e. Blood Flow Restriction during resistance training is becoming mainstream. Even in German mainstream gyms you'll see guys many of you would probably ask "do you even lift" if you met them outside of the gym cuffing themselves up to the point where their arms are close to start necrotizing... That's not just potentially dangerous but, as a recent study from the  Brigham Young University in UT suggests, it's also unnecessary. "Blood Flow Restriction" aka # BFR is becoming more and more popular - rightly so? BFR, Cortisol & GH Responses BFR & Compres-sion Gear News BFR as Add...
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Under Pressure: What's New on BFR & Compression Gear? Of Swollen Legs, Arterial Stiffness & Improved Bone Health

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Is it all about pressure? Compression stocking and BFR cuffs revisited. You will remember that I've covered the use of #BFR, i.e. blood-flow restriction in several articles over the past years. The number of posts on #compression stockings, on the other hand, is limited with only one dealing with the acute anti-heavy-leg effect of 'oma's socks' in the evening. Today's special will address both, the latest research in everything tight... ;-) Ok, before the ambiguity gets out of hand, let's check out some of the latest studies: BFR and Hypoxia Training  are different from training w/ compression garments BFR, Cortisol & GH Responses BFR - Where are we now? BFR as Add-On to Classic Lifts BFR for Injured Athletes BFR B4 Workouts = WIN!? BFR + Cardio = GainZ? In healthy young women, compression stockings may have acute beneficial effects on lower leg swelling and muscle stiffness ( Sugahara 2018 ): While previous trials have often ...
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95% Reduced CK (Marker of Muscle Damage) + Pain After Eccentric Curls W/ Ischemic Pre-Conditioning (3x5min BFR)

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In the study at hand, the cuffs were applied before, not during the exercise.  This is not the first and it's certainly not going to be the last SuppVersity   article about blood flow restriction (BFR). In contrast to previous articles, today's blog post does yet not focus on the effects of acute blood flow restriction on performance or gains. Rather than that, it discusses a recent study from the University Hospital of Düsseldorf (Germany) , the  Göthe University in Frankfurt, and the German Sport University  in Cologne which investigated the effects of so-called "ischemic preconditioning" (which could be described as pre-workout BFR) on muscle damage and pain in response to eccentric biceps curls. You can learn more about BFR and Hypoxia Training at the SuppVersity BFR, Cortisol & GH Responses BFR - Where are we now? BFR as Add-On to Classic Lifts BFR for Injured Athletes Strength ⇧ | Size ⇩ w/ BFR BFR + Cardio = GainZ? As Franz, ...
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MSM Cures Exercise Related Joint & Muscle Pain, But May Effect Immunity | Arginine Silicate Delivers, but Practically Relevant Data is Still Missing | ISSN Research Review '15 #5

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Exercise induced joint and muscle pain - Can a few grams MSM help? In this installment of the SuppVersity ISSN '15 Research Re- or rather Overview I couldn't really find a common theme. With two studies on MSM and one on arginine silicate you could probably best call it the "less researched supplement review". Many people probably don't even know that MSM stands for "methylsulfonylmethane" and the notion that one could benefit from inositol-stabilized arginine silicate was - I openly admit that - complete news to me, too. Read more about ISSN and other studies at the SuppVersity Vitargo, Red Bull, Creatine & More | ISSN'15 #1 Pump Supps & Synephrine & X | ISSN'15 #2 High Protein, Body Comp & X | ISSN'15 #3 Keto Diet Re- search Update | ISSN'15 #4 The Misquantified Self & More | ISSN'15 #5 BCAA, Cholos-trum, Probiotics & Co | ISSN'15 #6 The benefits of inositol-stabilized arginin...
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Strength ⇧ | Size ⇩ - After 7 Weeks With Three Additional Sets of Blood Flow Restricted High Rep + Low Intensity Squats & Bench Presses in Well-Trained Athletes

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Strength and size don't always go hand in hand... and BFR training appears to be better suited for strength than size gains. "A Seven-week Practical Blood Flow Restriction Program on Well-trained Collegiate Athletes", this does not just sound awesome, this is awesome, because it is the title of a soon-to-be-published paper in the Journal of Strength and Conditioning Research . Conducted by researchers from the Emporia University and the University of Kansas , the corresponding seven week trial that involved 62 participants is yet not the first study to examine the effects of blood flow restriction (BFR) used in conjunction with a traditional weight training program on measures of muscular strength and size in athletes (collegiate American football players). The protocol used in this investigation was modeled after a practical BFR study conducted by Yamanaka et al. (2002) - a 4-week study with 32, instead of 62 National Collegiate Athletic Association Division IA fo...
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