Blood Flow Restriction Training Guide (aka Occlusion/Kaatsu) | Educational Video | Biolayne

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[@MrShitConnection]

Al Gore’s Rhythm

[@hoos_ur_daddy]

Is it kept in a lock box?

[@SimonOShahan]

Here in Japan some gyms do Ka Atsu supervised by a licensed professional. I had it done three years back as a beginner, age 75, and it was mind blowing and expensive. Workout finished in 30 minutes and a fierce pump. I changed gyms and can no longer get it, but I highly recommend it for people starting out with light loads.

[@BigDees19]

Nah man just keep it simple no one does it for a reason. Even bodybuilders do it really either at least none of the pros

[@elizabethmix4040]

So you researched this and know no one uses it? That’s completely wrong and don’t comment if you only have something useless to say. KAATSU is amazing.

[@combatathletephysio]

Love your content, Layne! A couple of things to consider. BFR has developed much more standardized protocols with the recent increase in the body of research, particularly since I started becoming interested in BFR and using it as an adjunct treatment as a physical therapist. I have published clinical research on this and while safety isn’t a huge concern, there are clinical guidelines we use as clinicians to determine someone appropriate for this type of training. So I would urge people to be aware of those before using BFR as a supplement to their training. Also, using the blanket statement of 7/10 tightness may not be the best advice as the limb occlusion pressures can vary wildly from person to person. The percentage of limb occlusion required for the benefits of BFR is also different in upper extremity vs the lower extremity. Just a couple of things the think about before jumping straight into it! Hope everyone keeps getting big and strong af!!!!!!

[@chad206]

Where can we find these clinical guidelines?

[@combatathletephysio]

@@chad206 If that doesn’t work, try copy and pasting this. www.ncbi.nlm.nih.gov/pmc/articles/PMC5609669/ Hope it helps!

[@ginocedeno]

Jajajajajajaja "Humble brag, I'm taking credit for that" ... I just love how honest and authentic you are!!!! 💚

[@Will_B_Fit]

Since i saw it on your PH3 program and learned about it, Its been a staple for these exact reasons. Thank you.

[@samvandervelden8243]

This really helps me train my quads without putting to kuch stress on my knees

[@user-nw8on6jr7c]

Thank you layne

[@BeastmodeJones316]

Although this video was about occlusion training, this video proves that getting a pump and maintaining a pump during your workout does have some benefits to the natural lifter. This video also proves that you don't have to lift ''heavy'' to get a good workout. It also proves getting that going to failure (or at least close to it) has benefits.

[@davidwesterberg375]

To quote Arnold "can you believe how much I am in heaven?"

[@hoos_ur_daddy]

DUDE I’m constantly pulling my biceps. Definitely gonna start doing this.

[@azdhan]

This is one of my favorite videos Many thanks for sharing Layne. Could you please consider doing a research review of beneits of weighted vest, your takeaways, and suggestions on use of same. Thanks again.

[@roshanbabapulle1400]

Love the content as always Layne. I have a question, is blood restriction training inadvisable for someone with high blood pressure?

[@samuel34676]

I’d probably avoid it

[@corinalymburner1121]

As a 58yo oly weightlifter w/dbl lateral knee replacements (long healed), I’ve started incorp BFR 3xwk to give my joints a break from multiple wkly heavy sq/dl sess (still do heavy sessions as well, but just sub a cpl for bfr). BFR is no joke. Legs turn a blueish hue & make you wish you could just do reg heavy set - my goal with BFR is to maintain/grow muscular strength & at the same time preserve joint health. Your discussion around that at some future point would be interesting to hear.

[@miamidolphinsfan]

Dr Norton, is there an age where clotting can be an issue with BFR training??

[@bennconner1195]

BFR is really good for rehabilitating tendinitis.

[@shoulung6203]

For hotel training, focusing on time under tension would seem like an effective alternative.

[@conors.3268]

Hi Layne, can you do a video covering the new Reuters article about Aspartame? I feel like people don’t understand that the dosage makes the poison

[@sandymitra3152]

Great video. Do you have any recommendations for BFR wraps/bands for arms and legs?

[@jent8426]

Central Illinois. Represent 👏🏼

[@riversavage5608]

I am going to have a total knee replacement and I appreciate the tip on using knee wraps. Maybe I can use this method to keep my leg from disappearing as I recover.

[@JRP3]

I used surgical tubing when I experimented with this in the past.

[@vitalityptx]

hey can you share that study that showed walking + bfr improved strength/hypertrophy? thanks Layne!

[@waynegolding14]

Do you have any videos or advice for someone training with carpal and cubital tunnel syndrome? There's also a possibility there is a problem with my neck and shoulders, could even be the source of the problem. I'm still working with my Dr and a couple experts to get a proper diagnosis and treatment plan but working out can trigger my symptoms (pain, numbness, pins and needles) and I was wondering if you had any tips 🤔

[@DominicGreene72]

“That sounds stupid” “I know, but the pump is crazy” something about that exchange is just funny

[@randocalrissian9475]

I use bfr cuffs with DDP yoga. It’s been amazing for me.

[@harpninjamike]

Me too!❤

[@Phaillanx99]

I've done it for a few years, I use cloth belts. Just like Layne said the few times I've wrapped it too tight it's immediately obvious cus it hurts in a bad way almost immediately within a few reps. I got my arms and chest bigger than I have been able to naturally even though I've been lifting for 20 years

[@yanzhuk]

I was gonna say it's not new, been around for a hot minute. People used to bug out seeing me wearing these. The pump was insane! Used kneepads wrapped hella tight. The reason I stopped is because it was hard to get the same consistency of tightness day to day and on both sides and like Layne said, felt slightly cumbersome.

[@tiaregonzalez6706]

Are there any contraindications for people with health conditions such as high blood pressure?

[@zacharylaschober]

have a few pairs of bfr cuffs, and this is gaining more traction in the climbing space due to the prevalence of finger, elbow, and shoulder tendinopathy and various injuries. as well, have used while healthy for various adaptations which are mixed. what is amusing is people who will ask what the device is and then caution about using...

[@pattybaselines]

Do you think due to this wrapped squats can be a tad more effective???

[@Oliver_Brown1995]

I’m so grateful for you and your content my guy

[@brentmorris4371]

Found a pair of Kaatsu in a filing cabinet at my job. Trying to figure out the best way to introduce them for rtp.

[@chad206]

Would have been nice to see a demonstration. Sounds easy to get wrong and become unsafe. Also, how does this affect tendons and any other connective tissue in the area of the restricted muscle? Do you wind up with strong muscles and weak connective tissue from this method? I assume not, only because it wasn't mentioned, but I generally don't like to make assumptions about safety when trying new protocols.

[@donwinston]

I was interested in trying this for interval training cycling. But I've decided to stick to doing it the normal way. It only takes 30 - 60 seconds to get a series burn riding full gas.

[@dontreadmyname4396]

hi layne, i have a friend with brain cancer, its half malign already, what diet should that person follow?

[@Grubiantoll]

Does this apply to -resistance training after you have donated blood? For few days after donating it does feel like you can only lift 10% smaller wights then you could before ( that seems to decrease as you regenarate the lost blood) Do you stil get the same benefit from training even if you can lift slightly lighter weights?

[@mikedoehling6078]

I wonder if this training helps get blood to areas of the body that don’t receive blood flow easily. Such as tendons, I have horrible tennis elbow which cause pain on the best days and pain and loss of ROM and weakness on the worst. When I use BFR my arms feel fantastic after along with a great pump!

[@mr.nobody1580]

Will BFR increase the pressure on the veins and therefore increase their size?

[@danielandrei1709]

My algo guy😊

[@kimdavis7812]

Great video Layne, I’m 61 & still lifting heavy.. would this be helpful to implement into my program? Thank you

[@araragikoyomi99]

I'm clearly not Layne, but I'd recommend continuing your regular training unless there are specific injuries preventing you from performing certain movements as you normally would. If, for instance, you have a knee injury, this could be a helpful rehabilitative technique to discuss with your doctor or rehab specialist. Otherwise, I don't think it will be any better. In fact, traditional resistance training (particularly for women) is considerably better as it helps to attenuate or prevent osteoporosis and other degenerative conditions.

[@kimdavis7812]

@@araragikoyomi99 thank you… I feel I’m at the age where I can’t keep loading more weights on the bar… therefore BFR would be the stimulus I need…

[@elizabethmix4040]

KAATSU is awesome so do your own research and decide.

[@ronald7482]

​@@kimdavis7812I m 62 and doing calisthenics since a long time. Since 3 weeks I do the BFR and see already a difference. I will do it one more week.

[@sxhrgvs]

Great info. Not something I can be bothered to try but good to understand it better. Thanks Layne.

[@danieeeeelSBD]

How to I BFR for the chest? does it help the BFR work on non muscle-skeleton bodyparts?

[@justofficial8093]

This is interesting for patients who for example can't temporalily use their lower limbs to reduce muscle loss. However I wonder if there is any studies concidering possibly increased deep vein thrombosis risk using this on inmobilised patients.

[@elijahp.3720]

Ill go rythem

[@manguydude7441]

what effects does this have on recovery?

[@marioramirez.00]

00:01 Blood Flow Restriction Training origins and methodology 01:11 Blood flow restriction training originated from a Japanese inventor's observation at a funeral. 02:14 Blood Flow Restriction protocol creates intense pump during training. 03:19 Blood Flow Restriction Training allows for same benefits with lighter loads 04:23 Blood Flow Restriction Training accelerates progression to failure with lighter loads 05:28 Intermittent Blood Flow Restriction can increase muscle mass during walking in untrained individuals. 06:38 Blood flow restriction training can be performed with simple knee sleeves or specialized BFR apparatus. 07:41 Blood flow restriction training is safe and effective.

[@loganwolv3393]

This would be quite usefull to grow the glutes because idk if it's just me but yeah i can get around 15 reps with like 45 pounds on the abductor machine so at some point i may be able to go for the max wich is 95 pounds if i remember correctly, and like be able to do 30+ reps, so at that point it progressive overload will be well very hard.

[@naturalgains4229]

I think yielding isometric holds or timed static contractions also have a similar effect. I was able to build muscle holding myself in place on dips at the most difficult position of the exercise, which is usually the halfway position. Got myself to failure which was when my muscles started giving in to the gravity.

[@araragikoyomi99]

Stretch under load has been shown to be effective for hypertrophy, but in a less efficient manner than full range of motion resistance training. I believe Layne has a video specifically on this where the researchers put subjects' calves in a stretched position at approximately a 7/10 pain rating for about an hour at a time, while other subjects performed traditional resistance training. (I'm not positive on the numbers) The end result was nearly identical gains in muscle mass, but at a cost of time for the stretch group, which took hours of the stretching at a time to achieve what the resistance training group achieved in minutes.

[@naturalgains4229]

@@araragikoyomi99 yielding isometrics isn’t stretch under load, it’s muscle contraction under effort, and it takes way less time to reach failure with

[@williamchase5698]

Not not to mention we put tourniquets on substantially tighter and don't have problems with tissue surviving. And yes it would be as one guy told me it hurt worse putting a tourniquet on than getting shot

[@jaydog9329]

It works because after wearing tight elbow sleeves and wrist wraps every push workout (leaving it on for the whole workout) for a couple months my forearms increased by 2 inches lol.

[@brucejensen3081]

Sounds OK for pure muscle building. I do want more muscle, but I also want greater strength and endurance.

[@byNetak]

hello what are your pubmed ref please

[@GayBearBro2]

For the algorithm!

[@andrewzach1921]

Commenting for the algorithm.

[@williamwallaceg2627]

I like training for the algorithm

[@tristanwegner]

Even if it works, you can only do it to a few muscles (limbs mostly) anyway. E.g. any shoulder and core muscles would be very tricky or invasive to significantly reduce blood flow.

[@bogdanpopa268]

I always thought blood restriction training was bro science. Was quite popular 10-15 years ago (and the guys who did it didn't had any spectacular results) but today.. I don't see anyone doing it anymore, and I like to work in multiple gyms, so I have quite a big pool of gym bros to study

[@zbigniewiksinski]

topic list is ending or what?

[@crisburu4821]

💪💪💪

[@timchapman8498]

So might be a stupid question? Will wearing knee pads during sqauts reduce my 1 rep max?

[@the_notorious_bas]

No, because you aren't restricting the blood flow to your quads.

[@2815marionwood]

My arms have gotten jacked from this. My legs not so much. My elbow and knees are old.

[@Deciden0w.]

Layne!!!

[@DrAJ_LatinAmerica]

My BBF uses BFR to 7 RPE w / 3 RIR 😅

[@ivandavila3951]

Isn't there a risk for developing compartment syndrome from that?

[@FoundersTable]

So you won’t build more muscle and get bigger gains from BFR as opposed to without them. Basically gotta get to 2-3 reps to failure no matter what

[@ygalel]

It's pronounced ka-atsu. Ka means to add or apply. Atsu means pressure. It's basically applying pressure to restrict blood flow.

[@DEFPIT]

For Algor!!

[@paalerikhusby1121]

Ddpy powercuffs

[@OddlerTheHousehusband]

I like to do my house chores with BFR straps on.

[@greenwavefitness7545]

the lesson here is to consider taking off the headphones and talking to people. might just change your whole life.

[@aaronbailey9454]

If you can start your next set in 30-45 seconds after failure then you didn’t actually go to failure.

[@johnlynch9002]

comment for the algorithm ;)

[@nickdemunguia1107]

This is Algorithm!

[@rsuryase]

I’m worried about blood clots.

[@CNS1908]

Seems a nice idea, but ultimately unnecessary.

[@YamatoForever]

AlGorasaurus.

[@nix5942]

Or you could simply do slower reps with lower weight. Way simpler.

[@scaraboy]

FTA

[@jonathandawe7900]

Al Gore rhythm

[@pwnagenuss]

Tldw plz

[@juan200515]

For the Algorithm

[@joshuazuo1573]

For the ALGORITHM!

[@ImPredial]

Day 11 of asking you to do a video Bobby flav city

[@theden3162]

Just train like normal people and move on ...

[@CarbageMan]

So it sounds like you're single-set-to failure guy like Ben Bochichio.

[@_MrTV]

It’s not new lol

[@I3PREDACON]

Classic Layne, always seems to be at the forefront of discovering something novel. Persuades others that it's not a matter of foolishness, but rather a lack of comprehension. Individuals then jump into extensive research and publish countless studies. Layne loses no sleep whatsoever.

[@reed4764]

As you are a parent of an autistic child how come you never talk about research and studies that discuss the causes of autism?

[@ThrowinBombs80]

Is this a serious question? Because it has no relevance to fitness.

[@reed4764]

@@ThrowinBombs80 there are videos on this channel that don't directly deal with fitness but do deal with research on human health.

[@aaronbailey9454]

It’s not his expertise. His phD is in nutritional science and muscle protein synthesis.

[@reed4764]

@Norscaman thanks but I'm not the one with the autistic child. He is.