Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters The Lifter’s Guide to BFR Training for Muscle Growth, Rehab, and Recovery | Ep 239
Are you curious about blood flow restriction (BFR) training but unsure how to get results? Or have you tried it and felt it fell short of expectations?
Philip (@witsandweights) dives into a complete, practical guide to incorporating BFR training for maximum muscle growth. He breaks down the science and technique behind BFR, sharing tips on equipment selection, limb placement, and programming that ensure your BFR efforts pay off. Plus, he has a free, downloadable guide on BFR training with protocols, exercise examples, and templates you can start using today.
💪 Download your free Blood Flow Restriction (BFR) Training guide or go to witsandweights.com/free
Today, you’ll learn all about:
2:59 What is BFR training?
6:40 Equipment and cuff setup for safe, effective BFR training
11:58 Key mistakes to avoid and recommended rep protocol
16:45 Integrating BFR as a supplement to heavy lifting
20:45 Recovery benefits and advanced applications for BFR
23:27 Outro
Episode resources:
- Download your free Blood Flow Restriction (BFR) Training guide or go to witsandweights.com/free
Related episode:
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👋 Ask a question or find Philip Pape on Instagram