Blood Flow Restriction (BFR) is a training method partially restricting Arterial Flow and fully restricting Venous Outflow in working muscles during exercise. BFR dates back to the 60’s, Dr. Yoshiaki Sato in Japan, where it was known as “Kaatsu Training,” meaning training with added pressure. Now Kaatsu Training is performed all over the world and is commonly referred to as BFR training (Wernbom et al., 2008; Loenneke et al., 2012d).
Ok so that may sound a little crazy. Working out with restricting blood flow at the limbs?! Hypertrophy & Strength Gains have been extensively documented with BFR Training. In recent years, a number of systematic reviews and meta-analyses have demonstrated BFR Training to be effective in increasing Skeletal Muscle Strength and Hypertrophy in healthy young and older populations, as well as load compromised populations in need of rehabilitation. Various measures of muscle strength have been shown to improve in response to BFR interventions, including dynamic isotonic, isometric, and isokinetic strength. The rate of force development and explosive strength capacity have been shown to improve as well.
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