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Blood Flow Restriction Training is Here and it's Here to Stay

Can you really get gym level gains with bodyweight or low load exercise?

With Blood Flow Restriction Training YOU CAN!

This style of training has been shown to have significant benefits in:

, Increasing muscle size

, Increasing muscle strength

, Improving muscle endurance

All with low load or bodyweight exercises! If you have had a recent injury or surgery, this style of training is built for you!

Multiple studies have found:

, Increased bench press strength

, Improved squat strength

, Larger leg press 1RM

, Greater muscle endurance and cross sectional area

, Increased strength and hypertrophy of elbow flexors

The best part of all, is that ALL of this was achieved with low load exercises that doesn't put significant stress on your joints.
Blood flow restriction cuffs fitted to both thighs during exercise
Squat exercise with blood flow restriction cuffs on the upper thighs

Proposed mechanisms of muscle induced changes include:

Activation of stem cells that repair damaged muscle fibres

Increased output of growth hormone

Activation of HIF-1a increases anaerobic lactic mechanisms and production of lactate

Increased cell swelling causing an anabolic reaction resulting in muscle hypertrophy

What Exercises can I do with BFR Training?

  • Squats
  • Lunges
  • Bridges
  • Bicep curls
  • Tricep extensions
  • Shoulder rotations
  • Calf raises
  • Squat jumps
  • Skipping
  • Shoulder press
  • Rows
  • Chest press
  • Front raises
  • Lateral raises
  • Push ups

How does BFR Training Work?

BFR Training utilises a tourniquet or cuff to reduce blood flow to the desired limb/s. Legs are occluded to 80% and arms are occluded to 50%. This creates a hypoxic (lower oxygen) environment in which the muscle is placed under a greater metabolic strain than in normal conditions.
Client lying on the floor during a blood flow restriction training session

What does BFR Training feel like?

I have had clients describe BFR training as

"a game changer in my rehabilitation"

"a whole different type of workout"

"just as hard as a heavy gym workout"

"the best pump I've ever had".

This training can result in a wide range of sensations but you can be sure you will be pushed and challenged regardless of your fitness levels.
Glute bridge with a ball while wearing a blood flow restriction cuff on the thigh

What Injuries does BFR work well for?

BFR training can be used in a huge range of presentations, while technically it can be used from anybody ranging from acute shoulder pain to an athlete looking to maximise performance, the clients we have found the best results with so far include:This article is general information only and isn't a substitute for an individual assessment. If you have pain or an injury, speak with your physiotherapist or GP about your situation.
Single leg balance exercise wearing blood flow restriction cuffs

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Nathan Ashby, physiotherapist and founder of PRP Physio

Nathan Ashby

Physiotherapist
Nathan graduated from James Cook University in 2015 with a Bachelor of Physiotherapy. After growing up in Townsville he moved to Brisbane to begin his career as a physiotherapist working between two clinics in North lakes and Everton Park with a range of clients including Olympic, Paralympic and Commonwealth Games athletes, rugby union and league, AFL, soccer/football, amongst many other sports. He also has a keen interest in the management of musculoskeletal presentations such as low back pain, nerve pain, headaches, and tendinopathy.

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