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)
Here is how BFR training was used in a professional natural bodybuilder’s training routine to maintain a training effect throughout the COVID-19 gym closures in conjunction with a well-thought out training program with proper workload management, progressive overload, and recovery, BFR once again proved that it can help improve quality of life and allow patients to accelerate their performance & recovery back to the activities they love! This athlete was a 39 y/o male professional
Like normal exercise, blood flow restriction training can be performed in a variety of ways – either isolated (i.e. bicep curls) or multi-joint (i.e. rows). However, unique to BFR training is the differences in fatigue that can influence performance of the exercise or even long-term hypertrophic outcomes. Isolation exercises are great to use as an intro to BFR training and as bodybuilding specific exercises because there aren’t a lot of ways to cheat the movement

Another BFR Success Story

Posted by Nick Licameli on  March 15, 2021
Category: Blog
Here is a firsthand example of how BFR training can be used in conjunction with a proper recovery program to help improve quality of life and allow patients to accelerate their performance & recovery back to the activities they love. This patient was a 44 y/o female physique competitor with 8 years of training experience. She had a history of chronic over training: 6x/week, beyond failure on each exercise, chasing soreness as a sign of

BFR & ACL Rehab

Posted by Connor Fay on  March 14, 2020
Category: Blog
The Anterior cruciate ligament (ACL) is one of the key ligaments within the knee joint. It connects the femur (thigh bone) to the tibia (shin bone), and it is responsible for maintaining stability in the knee with lateral movements and/or sudden changes in direction. ACL tears are often regarded as one of the more severe types of knee injuries due to their lengthy recovery time. An ACL reconstruction (ACL-R) surgery typically takes 6 to 9
In The BFR Pros workshop, we discuss how metabolite-induced fatigue and cellular swelling are most likely the primary mechanisms associated with why we see hypertrophy in low-load BFR exercise. However, there are other proposed mechanisms that have been mentioned in the literature that researchers have ascribed to BFR training itself. These other proposed mechanisms – increased hormone release (growth hormone, GH; Insulin-like growth factor-1, IGF-1), systemic/cross-transfer effects and satellite cell proliferation- can largely be explained