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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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Eccentric Cycling Doubles Fat Loss: 24 Obese Teens Lose -3.4kg ('-10%') Body Fat in 12-Wk W/Out Dieting Efforts

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This is how ecc. cycling works + it also happens to show the bike used in the study! Eccentric cycling? How does it even work? I admit that I was asking myself the very same thing when I hit on Valérie Julian's ( 2018 ) latest paper... until I found the video on the right and realized: it's just a modern day torture machine. A torture machine that doubled the urgently needed fat loss in 24 obese adolescents, though, and hence probably is worth considering - not only, but also because the benefits of eccentric endurance training on fat mass "remain underexplored" ( Julian 2018 ). Are you looking for muscle builders ? Find inspiration in these articles: Are Drop-Sets a Sign. Growth Promoter? 1, 2, or 5 sets per Exercise? What's "best" for You? Pre-Exhaustion Exhausts Your Growth Potential Full ROM ➯ Full Gains - Form Counts! Battle the Rope to Get Ripped & Strong Study Indicates Cut the Volume Make the Gains! As the auth...
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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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Eccentric Training Keeps You Gainin' and T & GH Up When, in Weeks 5-10, Traditional Training Stops Yielding Results

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Extra gains, testosterone, and GH in one scientific paper?  That will catch every gymrats interest, right? I know, the name SuppVersity  implies that gains were all, or at least to a significant degree about supplements. In fact, though, they are about busting your ass out in the gym and eating like a freak. And with respect to the former, a new study from the  University of Jyväskylä  in Finland suggests that there is a deeper truth to the former part of this often-heard claim: busting your a** in form of eccentric training, i.e. using the maximal weight you can lift on the concentric and a supra-maximal weight on the eccentric phase of a more will  indeed produce significantly greater increases in maximal voluntary contraction torque (MVC) and (almost) significant increases in muscle gains. Are you trying to optimize your training for gains ? Find inspiration in these articles: What's the Latest on Failure? 36% Extra-Gains W/ Rest-Pause Pyramid-...
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