What muscles can you train with blood flow restriction (BFR) training?


What muscles can I train with BFR training?

It is a misconception that BFR training only applies for arms and legs. It does makes sense since the wraps that athletes use are usually tighten up at the top of the arms or legs. But there are actually many researches that prove that BFR can be beneficial for other muscle groups like: glutes, chest, and back.

How is this possible?

By simply wrapping the bands on your arms or legs, the nervous system perceive fatigue in the limbs. Your body will do anything it has to do to maintain force and keep itself from failing. To compensate, your nervous system is going to recruit more muscle from non-restricted limbs.

A research published examined the impact of BFR bench press training on non-restricted (chest) and restricted (upper arm) muscles and multi-joint strength. 10 young men were randomly divided into either BFR training or non-BFR training. They performed 30% of their 1RM (1 REP MAX) bench press exercise (four sets, total 75 reps) twice daily, 6 days a week for 2 weeks. Results showed that two weeks of training led to a significant increase in 1RM bench press strength in BFR training (6%) but not in non-BFR training (-2%).

Safe to say, these results suggest that BFR bench press training leads to significant increase in muscle size for upper arm and chest muscles. It is possible that growth factors are released when performing BFR training.

Finishers are a good way of implementing BFR into your workouts, this have been found to be beneficial for your non-restricted muscles:

CHEST FINISHER

DUMBBELL INCLINE CHEST PRESS

REPS: 25,2O,15

SETS: 2

REST: 1:00-1:30

TEMPO: MODERATE

HOW TO: Perform 25 reps, rest 30 seconds – Perform 20 reps, rest 30 seconds – Perform 15 reps, rest 30 seconds (1 set)

bfr chest

BACK FINISHER

DUMBBELL BENT OVER ROW

REPS: 25,2O,15

SETS: 2

REST: 1:00-1:30

TEMPO: MODERATE

HOW TO: Perform 25 reps, rest 30 seconds – Perform 20 reps, rest 30 seconds – Perform 15 reps, rest 30 seconds (1 set)

GLUTES FINISHER

BULGARIAN SPLIT SQUAT

REPS: 25,2O,15

SETS: 2

REST: 1:00-1:30

TEMPO: MODERATE

HOW TO: Perform 25 reps, rest 30 seconds – Perform 20 reps, rest 30 seconds – Perform 15 reps, rest 30 seconds (1 set)