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Blood Flow Restriction Training 2020: What's New on Age, Sex, and Contralateral Gains | Plus: Limiting Discomfort!?

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It may sound awesome but eventually training only one arm is no viable long-term strategy. Having learned about the ability of BFR to increase/facilitate contralateral gains in today's SuppVersity  article, you could yet well use it when you're injured and unable to train one of your limbs (legs/quads should work, too).  In today's third installment of the 2020 research updates , I want to take a look at all that's new and interesting in the realms of blood flow restriction aka # BFR . How effective is it? Who benefits? Who benefits the most? Will it speed up or slow down recovery? And why will it help you make gains even on untrained limbs?  Sounds interesting? Well, here you go: My overview of selected new studies investigating the effects of blood flow restriction from early 2020 will answer these and (hopefully) any related questions you may have. "Blood Flow Restriction" aka # BFR is becoming more and more popular - rightly so? BFR, Cortisol ...
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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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Blood Flow Restriction May Reduce Muscle Damage From Eccentric Biceps Curls - Effects on Gains Yet Unknown

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Pretty much the study set-up, albeit with a Scott bench to support the arm and much  more weight. Surprising, isn't it? Wouldn't you expect that using a cuff set to restrict the blood flow in a way that increases the pressure in the arm to ca. 120mmHg and keeps all the metabolic byproducts from being carted away would, when it's used on top of an already muscle-damaging eccentric biceps workout, increase, not decrease the muscle damage? Well, I did. After reading the complete study and taking a look at previous research, however, I have admit that the scientists' conclusion that "BFR attenuated HI-ECC-induced muscle damage and there was no increase in cardiovascular responses" is warranted - even if I'd say that the last word on the real-world effect on gains has not been spoken, yet. You can learn more about BFR and Hypoxia Training at the SuppVersity BFR, Cortisol & GH Responses BFR - Where were we in 2013? Cardio with BFR = Win?...
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