The BFR Pros Blogs - Blood Flow Restriction Training Blogs


Helping people get back to the activities you love as quickly as possible by sharing the most up- to- date evidence based research supporting the science behind the power of BFR (Blood Flow restriction)
The hypertrophy trifecta of mechanical tension (heavy loading), muscle damage (breaking down muscle tissue), and metabolic stress (cell swelling – the pump) has been hypothesized to positively contribute to maximal increases in muscle growth.  Mechanical tension achieved with heavy load maximizes muscle activation, ensures overload, and is the primary impetus for the hypertrophic response.  Therefore, it is often recommended that increasing strength on heavy multi-joint movements should be foundational to a muscle-building program.   While mechanical tension
If you’ve been following us for any amount of time, you likely are aware of the potential benefits of blood flow restriction (BFR) training.  However, you may be unsure about how to implement BFR training into your current routine.  Look no further!  What follows is not meant to be prescriptive, but rather one possible way to implement BFR training into an existing training routine.  In other words, putting principles into practice! Like any novel stimulus,

Another BFR Success Story: Dwight Howard

Posted by Nick Licameli on  April 21, 2021
Category: Blog
It’s hard to imagine an athlete with a more impressive physical presence than Dwight Howard.  Fans watch in awe as his lean 6’10” 265 pound massive physique gracefully prances around the hardwood and dominates the court.  However, as is the case with all veteran professional athletes striving for a successful career, longevity is key.   Considering Howard has been playing in NBA since 2004 (first round draft pick!), it comes as no surprise that the
We typically see that higher loads and magnitude of restriction pressure result in greater ratings of perceived exertion (RPE) and discomfort, as well as higher blood pressure responses. These factors are important because (1) the high levels of discomfort associated with high RPE may lead to poor adherence and (2)the increased arterial pressure may be of concern especially for those with high or uncontrolled blood pressure. While BFR training has been recommended for loads between

Another BFR Success Story: Mark Wahlberg

Posted by Nick Licameli on  April 11, 2021
Category: Blog
Among the many roles that Mark Wahlberg has played throughout his career, fitness icon is definitely one of them.  While he may not have the fitness clout of Dwayne Johnson, Arnold Schwarzenegger, or Sylvester Stallone, Mark Wahlberg has definitely embodied the fitness lifestyle and has built a quality physique even as he closes in on his 5th decade.  Inspired by a recent Instagram post from the man himself (currently with 1.1 million views), featured