The Blood Flow Restriction Podcast

The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Take 20% off our bluetooth-enabled, auto-calibrating BFR cuffs with the discount code "bfrpodcast" - Shop here.Download The Comprehensive Guide to BFR Training for free here: BFR EbookContact: steven@saga.fitnessDisclaimer: This episode and all information on SAGA’s podcast, website, and other platforms is for informational or educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals.

Explore a fresh perspective on the 30-15-15-15 protocol in blood flow restriction training. The discussion highlights key principles, emphasizing the importance of rep counts and load percentages. Speakers advocate for flexibility in the approach while stressing the need to push towards technical failure for optimal muscle growth. This engaging conversation challenges traditional views and encourages a more dynamic approach to training.

This podcast explores the benefits of blood flow restriction training for individuals aged 50 and older, including increased strength, muscle mass, and endurance at lower intensities. It discusses the concept of blood flow restriction training, its benefits for elderly populations, and the importance of maintaining muscle mass for overall health. The effects of blood flow restriction training on strength and muscle growth are also explored, along with optimal pressure levels for better results.

Discover the secrets to growing your quads with innovative Blood Flow Restriction training techniques. Learn how to design an effective hypertrophy program that focuses on specificity, overload, and recovery. Dive into structured workout plans and key exercise strategies aimed at maximizing muscle growth. The importance of deload phases for maintaining progress is also highlighted, ensuring you achieve optimal results while managing fatigue. Perfect for anyone looking to elevate their leg training game!

The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR EbookContact: steven@saga.fitnessDisclaimer: This episode and all information on SAGA’s podcast, website, and other platforms is for informational or educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals.

The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR EbookReferencesThe effects of upper body blood flow restriction training on muscles located proximal to the applied occlusive pressure: A systematic review with meta-analysisContact: steven@saga.fitnessDisclaimer: This episode and all information on SAGA’s podcast, website, and other platforms is for informational or educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals.

The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR EbookJoel Novak is a Doctor of Physical Therapy, Owner of My Performance Rehab, and BFR educator. His extensive experience not only teaching the science and application of BFR, but applying it with his patients in the field has given him a unique perspective. Thus, he has spent considerable time exploring some of the lesser discussed applications of BFR training - several of which we discussed in this episode.SAGA has notoriously taken a broad position against implementing high velocity movements under BFR (when the purpose is to train and improve maximum velocity) which made for an interesting and fruitful conversation when the topic of BFR for improving sprint speed entered the discussion.Beyond the above, we discussed perceived safety barriers to entry of BFR training, phase potentiation, and the pain-mitigating effects that BFR seems to elicit (including protocols Joel implements with his patients). ReferencesLow-Intensity Sprint Training With Blood Flow Restriction Improves 100-m DashLunge exercises with blood-flow restriction induces post-activation potentiation and improves vertical jump performanceComparison of Blood Flow Restriction Training versus Non-Occlusive Training in Patients with Anterior Cruciate Ligament Reconstruction or Knee Osteoarthritis: A Systematic ReviewContact: steven@saga.fitnessDisclaimer: This episode and all information on SAGA’s podcast, website, and other platforms is for informational or educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals.

Nathan Smith, an exercise science lecturer at The University of Notre Dame Australia and a leading researcher in blood flow restriction (BFR) training, shares his insights on enhancing endurance performance. He discusses the unique physiological adaptations BFR offers, such as reduced cardiovascular strain while improving muscle fatigue. The conversation dives into optimal pressure protocols and the importance of personalized training strategies. Smith also highlights the future of BFR research, making it a must-listen for anyone interested in pushing their endurance limits.

The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR EbookThis episode serves as part 3 of an in-depth 4-part series on the potential cognitive benefits to BFR training. Much of the information discussed in this series is pulled from a 2021 hypothesis paper by Yamada et al. (Acute exercise and cognition: A review with testable questions for future research into cognitive enhancement with blood flow restriction).In this episode, we review 3 of the potential mechanisms by which BFR could favorably impact cognition. Take 20% off our bluetooth-enabled, auto-calibrating BFR cuffs with the discount code "bfrpodcast" - Shop here.ReferencesMaintained exercise-enhanced brain executive function related to cerebral lactate metabolism in menIncreased FXYD1 and PGC-1α mRNA after blood flow-restricted running is related to fibre type-specific AMPK signaling and oxidative stress in human muscleA novel gravity-induced blood flow restriction model augments ACC phosphorylation and PGC-1α mRNA in human skeletal muscle following aerobic exercise: a randomized crossover studyThe acute angiogenic signaling response to low-load resistance exercise with blood flow restrictionDeveloping the catecholamines hypothesis for the acute exercise-cognition interaction in humans: Lessons from animal studiesExperimental Effects of Acute Exercise on Episodic Memory Function: Considerations for the Timing of ExerciseContact: steven@saga.fitnessDisclaimer: This episode and all information on SAGA’s podcast, website, and other platforms is for informational or educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals.

The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. This episode serves as part 2 of an in-depth 4-part series on the potential cognitive benefits to BFR training. Much of the information discussed in this series is pulled from a 2021 hypothesis paper by Yamada et al. (Acute exercise and cognition: A review with testable questions for future research into cognitive enhancement with blood flow restriction).After reviewing the literature on general exercise and cognition in part 1, this episode dives directly into BFR training & cognition. We review the two studies to date that have directly investigated BFR's impact on cognition and describe the findings.Take 20% off our bluetooth-enabled, auto-calibrating BFR cuffs with the discount code "bfrpodcast" - Shop here.ReferencesLow-Load Resistance Exercise Improves Cognitive Function In Older AdultsBlood Flow Restriction Improves Executive Function after WalkingLactate Transport and Signaling in the Brain: Potential Therapeutic Targets and Roles in Body—Brain InteractionAcute physiological responses to low-intensity blood flow restriction cyclingContact: steven@saga.fitnessDisclaimer: This episode and all information on SAGA’s podcast, website, and other platforms is for informational or educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals.