Barbell Shrugged Blood Flow Restriction Training w/Dr. Jeremy Loenneke, Anders Varner, Doug Larson, and Travis Mash #780
Jan 8, 2025
Dr. Jeremy Loenneke, a leading Exercise Physiology PhD from the University of Oklahoma, joins for an insightful discussion on blood flow restriction training. He shares intriguing insights on how BFR can enhance muscle size and strength with lower weights while emphasizing its safe application. The conversation also delves into innovative apparel for BFR, practical uses in rehabilitation, and the evolving research on tendon strength. They challenge the traditional views of muscle mass versus strength, offering a fresh perspective on training dynamics and maintenance.
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BFR Mechanism
- Blood flow restriction (BFR) training, while counterintuitive, benefits muscle growth by partially restricting blood flow, not stopping it.
- Trapped metabolites and cell volumization may trigger muscle protein synthesis.
BFR Application
- When using BFR, aim for a pressure of 40-80% of limb occlusion pressure using a pressurized device.
- If using wraps, gauge tightness by targeting rep ranges (e.g., 30 then 15) with 20-30% of your max.
BFR Training Frequency
- Integrate BFR strategically; don't drastically increase training volume.
- Replace a current session with low-load BFR or add it at the end.