Blood Flow Restriction | The Only Science Based Benefits - (26 Studies)

What is Blood Flow Rstriction Training (BFR Training)?
Blood Flow Restriction training is a training method in which you restrict the blood flow to your limbs, starving them of oxygen and subsequently reducing the time needed to reach fatigue.
In this video, I'm discussing the science behind blood flow restriction (BFR) training and its effects on muscle hypertrophy and strength.
Does Blood Flow Restriction Training work?
Although it is often seen as a biohack gimmick, Blood Flow Restriction (BFR) is more studied than you'll probably imagine. Hundreds of studies investigate the effects of BFR on hypertrophy, strength, endurance, and other physical health parameters. I was very excited to find this data. I did my best to present many of these studies in this video and linked them here so you can check them out.
BFR Training Benefits
In this video, I present only the BFR training benefits proven by science and the studies supporting these claims. BFR looks to have a wide range of benefits, from general hypertrophy, strength, and endurance gains, to selective hypertrophy on type I muscle fibers and even structural adaptations on the tendons. However, to get the benefits from BFR training, you need to know how to use it right and also select the equipment that will make this process effortless. For these reasons, make sure to stick to the end of the video where I present the most evidence-based way to train with BFR Cuffs.
BFR Training Results
This training method results in gaining similar adaptations to traditional strength training while working with much lower loads. This makes BFR training excellent for rehabilitation purposes but also for a number of other uses that I present thoroughly in this video. To me, BFR training proves that there are many more things to understand about how our bodies function and how we can manipulate our physiology to achieve better overall strength and health.
Is BFR Training safe?
To this day, all studies investigating the effects of BFR training on health have shown no adverse effects. The main conclusion that is drawn now by the literature is that BFR training is safe for the healthy population. This was also the conclusion of a review by Miller and colleagues in 2021 (the first study I linked below). Of course, there are natural contraindications, so it's always best to consult your healthcare provider before trying it out.
I hope you enjoy the video!
Professional BFR cuffs by SAGA affiliate link:
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Hit the link below for more videos like this:
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References:
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[@mikewalkow1860]

Great video. I have been using BFR, a medical grade unit, since 2021 after hamstring reattachment surgery for early rehab and to minimize atrophy. I had to wait until the incision healed or the pressure could cause it to open up. I still continue to use it exclusively for all my tricep work as I have severe elbow pain due to osteoarthritis. Also for compound movements for lower body also due to pain, but in my knees. Having g been a powerlifter for most of my 39 years in the gym, its been an adjustment not lofting "heavy", but it was destroying my joints and after having numerous tendons reattached it was time to change. I have really started to enjoy lifting again and train more for asthetica now. BFR enables me to still train hard and effectively, and it can be brutal and painful, with little risk of injury. Done properly, you will be sore for days! I do the standard 30/15/15/15 rep scheme.

[@ronin6158]

these work really well for neck exercises.

[@mariamteadoro]

Hey! I've just discovered your youtube channel, and I have to recognize that your content is amazing! It's so well-organized and explained. You make science enjoyable and easy to understand. The quality of your videos shows all the hard work that is behind them. Congrats! And thanks a lot for sharing this content! I hope you keep going like this; you have my support! P.S. I'm curious about how you create the animations in your videos. Could you tell me which program or platform you use? thanks again :)

[@joeskwara5823]

You also increases growth hormone and burn more fat. It’s worth it as I use BFR so it’s based on experience. The investment I made only has one issue. Why didn’t I do it sooner is my only regret

[@diegoallcore]

Your videos are so high quality on editing and content. Thanks

[@YiannisChristoulas]

Thank you so much!!!

[@ronald7482]

Great video Did your biceps grow?

[@sirrobinofloxley7156]

Great info, thanks for sharing!

[@YiannisChristoulas]

Thank you I appreciate it!

[@alexconstantinidis8804]

So insightful 👌🏻

[@YiannisChristoulas]

Thanks ALex!!!

[@hsscha]

this is extremely interesting, cant wait to see if this remains for rehab or goes mainstream. Better than constantly needing the heavy heavy loads on each joint, which sometimes worries me down the line as i get older

[@flor.7797]

I’ll probably just include muscle supporting exercises when you get older instead of relying on heavy weights only

[@bryceadams6080]

I see a lot of full extension (joints lock fully open) on your push-up and other arm activity. Is this a new technique? In my defense, I haven’t kept up on current exercises science. I just heard about BFR last night. But I was really surprised to see all the movement taking joint to full lock out… I was told in the past that’s a huge no no. Any help would be great.

[@abdelrhmanmohamed4754]

Hi yannis can i fix forward head or its permanent

[@amarilnto]

Ωραίο κανάλι φίλε μου. Greece 🇬🇷

[@zyzz3123]

Greece 🇬🇷

[@UpandAboutGina]

Good video 😊

[@jefffriedman6942]

Video idea: Best method to quickly re-tighten muscles. Reason: Gastrointestinal bloat can cause abdominals to permanently stretch, causing abdominal distension (big-looking belly) even after the bloating issue has been resolved and with low body fat.

[@YiannisChristoulas]

That’s an interesting concept on which I could do short or better a podcast. Thanks for the idea

[@Alex-ee5pl]

Sam Hyde moment

[@monstermind4286]

Do the bands help CREATE new veins??

[@kristoferkrus]

Very interesting; I hadn't heard of BFR training until now! I'm sure it can be good for a lot of people. However, isn't training with high loads actually necessary for your tendons to get stronger? If so, wouldn't tendon growth be a benefit you would get with load training that you wouldn't get with BFR training?

[@Markhypnosis1]

Bfr training isn't supposed to totally replace heavy training

[@YungPollock]

the programs i have seen that include BFR training generally use it to decrease loads on certain accessory lifts like bicep curls, leg curls, tricep pushdowns, etc. but still include non-BFR exercises as well as the main compound lifts.

[@-clipz-]

God bless

[@kaizer8280]

I have fibromyalgia like symptoms/chronic pain in my shoulders when i lift heavy weights/do too many pushups. Is there a way to do BFR training for the chest?

[@carljohnson850]

No, only the extremities.

[@commonsenserious]

Not directly, but the biomarkers/growth hormones spread around the area of blood restriction, so it is very possible it could help.

[@pqsnet]

Umm... This did sound great... at first...But couldnt you just achieve this by eat less and train an-aerobic/highaltetude? I mean, the energy is already stored in the muscles, whats lacking is oxygen, and the bond it self builds up a preasure on the muscle. Also, if there are mainly muscle fiber type 1 that is affected, of course the recovery time will be less, and of course muscle strength and endurance will increase, but not the growth in the same extent. But i doubt this is effective for bodyfuilders when it comes to building muscle.

[@20timesshoota27]

has blood flow restriction been tried for the forearms only ? grip strength/endurance improvements ?

[@YiannisChristoulas]

For endurance yes with very interesting findings too. Specifically for forearm strength none that I’m aware of

[@RichardSnook]

It work of me I have high blood pressure

[@LetholdusKaspyr]

Interesting. It preferentially targets Type 1 "slow twitch" muscles, but also increases strength just as much as conventional training? Hmm.

[@YiannisChristoulas]

I wouldn’t find that concerning. We see strength development even with no hypertrophy at all, in all training levels. Strength is not exclusively related to type two muscle fivers

[@kristoferkrus]

Hm, maybe climbing could actually could be considered a form of BFR training of the forearms? When you climb, especially if you do rope climbing, which usually involves being on the wall for longer periods of time compared with bouldering, it is common to start to feel "pumped" in your forearms, which means that your forearms swell considerably and become very stiff, and it significantly decreases your grip strength so climbing suddenly becomes much harder. I have heard that this in some way is caused by the fact that when your muscles are tense, they will in principle squeeze the blood vessels so tight that less blood can flow through them and reach the muscle cells. However, the feeling is IMO quite different from having a lot of lactic acid in your muscles (even though the effect may be quite similar). I wonder if this can cause climbing to be extra effective for training the upper body, or at least extra effective for training the forearms, compared to what it had been if you had not become pumped.

[@Markhypnosis1]

You're right. In fact bfr was discovered/invented when the Chinese inventor discovered he had a huge pump when staying in a certain position for extended time. He concluded it was because blood flow was restricted, and began experimenting with deliberate restriction with tourniquets.

[@kristoferkrus]

@@Markhypnosis1 Interesting! Thanks!

[@scott-hr3hd]

Wait. I’ll just lift heavy weights.

[@4kats]

A lot of people as they age cannot lift heavier weights.

[@scott-hr3hd]

@@4kats dono. As I get weaker I also spend more time getting stronger. Homeostasis is a finicky string. You have to trick it sometimes. I climb mountains and lift heavy weights for fun. Others can paint or do the X thing but understand your actions have outcomes.

[@4kats]

@scott-hr3hd I'm in my late 50s so I'm speaking from my own experience. A 30 min session of what I do can leave me tired and exercise can easily burn me out so I have to be careful. Using bfr bands makes perfect sense to me. I've researched them. B3 videos explain the aging process better. Yes i understand about tricking the body. I need new tricks 😆

[@scott-hr3hd]

@@4kats I climb mountains to trick my body to produce More blood. More blood equates to more oxygen in the blood. I use that to develop a better cardio and strength. My strength training now is 1.5 to 2 hours. My cardio is 1 hour of zone 2 and 10 minutes of Tabata. So far I’m squatting 630 and I’m 50. When I climb mountains I encounter people in their 50’s-80’s. I also hit the sauna 2-3 times a week. That shows evidence of up to a reduction of 40% all cause mortality.

[@4kats]

@scott-hr3hd for some people steady state cardio is very stressful. I hit menopause like a some women do and suddenly everything has changed. Less hgh and all the other hormones are on the decline as cortisol raises easily. In my 40s I had none of these issues. No hrt did not help with endurance either. Everyone is different so we all gotta find different approaches

[@user-kv3mt3es8t]

The greek accent ..

[@corbiano]

229$ to restrict blood flow. Sorry 309$

[@YiannisChristoulas]

😂 I see where this comes from. Many people get surprised when they realise that a decent quality barbell set consisting of a barbell and a per of all plates (e.g. rogue barbell sets) costs around 1600-2000 dollar. Gym equipment is expensive in general. I mean, a TRX, costs from 150-200 and it’s a band that could be easily replaced by rings. On that base I was surprised on how low the price of these cuffs is. However, keep in mind this is just another tool on the toolbox. If you want to spend money for tools, this is a great addition. If not, just keep crushing it with what you have 💪