EVIDENCED BASED RESULTS
Research groups around the world have demonstrated that BFR training induces muscle hypertrophy and increased muscle strength in the young and the elderly. See example below.
Effects of resistance exercise combined with moderate vascular occlusion on muscular function in humans
Y. Takarada, H. Takazawa, Y. Sato, S. Takebayashi, Y. Tanaka and N. Ishii
Journal of Applied Physiology 88:2097-2106, 2000.
The major finding of this study is that BFR training performed with light weights is as effective as standard heavy weight training in improving strength, while just using the same light weights alone without BFR was not able to improve strength.
- Panel A represents significant positive gains in strength from a training program where traditional heavy weights (80% of 1RM) were used.
- Panel B shows the same positive results from a BFR program with lighter weights (50% of 1RM).
- Panel C shows no significant results from a program using the same lighter weights, but without BFR.
- Panel D shows the results of repeat testing on individuals not training.
In all the panels, we see the elbow flexor (arm curls) torque generated at a range of movement velocities. The lines or curves with the open circles represent testing data prior to a 32 session training program, while the filled circles represent the testing data after the 32 session program. Panels A, B, C, and D describe the results of 4 different training programs.