Blood Flow Restriction Training | Educational Video | Biolayne

[@SimonOShahan]

Outstanding! I’ve had Kaatsu training here in Japan where it originated. Trainers here have to be certified which costs them big time, but this insures safety. I was 76 at the time and loved it! Painful but the pump was awesome and I was out of the gym an hour earlier. Unfortunately I had to change gyms and can no longer get it. Keep up the good work doc. And congrats on that world championship.

[@benjaminmason7378]

I use BFR for my Jawsercise trainer. You really have to fight to stay conscious, great ALGORITHM training.

[@The1Ab0veAll]

So choking on your neck?

[@jimmykruzer]

Bro your gonna pass out and die

[@soakedbearrd]

@@The1Ab0veAllyes that was the joke

[@10countboxing46]

I don’t personally use BFR for the following reasons 1. I don’t always remember the tourniquet 2.I get too many questions/people saying it’s dangerous 3. If I do strap it too tight it’s potentially dangerous (due to my inconsistency) 4. I get insane DOMS 5. No better than Regular training for the most part. But if I was injured, stuck at home or getting ready for a competition I would consider it. But for me the DOMS are too much. The pump is awesome though and I love the feeling of taking off the tourniquet and the blood escaping.

[@thomaswalent1511]

AWESOME VIDEO! You were actually the first person I remember touting BFR, and since then I have gone on to get University Certified in BFR Training by the University of Tennessee and with the BFR Pros. I would like to mention though PAIN is not a requirement of BFR, in fact its a contraindication. Yes it should be uncomfortable but with properly calibrated BFR you should avoid the PP's (Pain and Paresthesia, aka numbness). Thats where properly designed BFR cuffs come into play, they allow to to better regulate the Limb Occlusion Pressure and reduce the risk of muscular injury. Too tight of a limb occlusion pressure may actually be more harm than good. The width and material of the cuff is very important, the wider the width the less risk of muscular damage because it applies a larger area of pressure. Thats why thin quick release tourniquets may not be well advised. You are the man Layne, and thanks again for all you're incredible content.

[@Deciden0w.]

Started BFR becuase of Layne! Never going back! Thanks Layne

[@nalcon1]

Been doing it for about a year. I love it. Greatly reduces joint pain vs lifting heavy. Also increases IGF-1. Not for sissies. It's painful.

[@casthenxomar]

Muscle growth results?

[@Lolwutdesu9000]

Not it's not painful, you're just a pssy/doing it wrong.

[@flexlikeag]

I remember doing this after I seen you talk about it in the late 2000's. I was at powerhouse doing squats and the owner came over and was like what are you doing? I told him occlusion training and a brief description of what it was and the premise of how it worked. I told him to try it. So he did. It was one of the best laughs I had in the gym at the time he couldn't get those knee wraps off his hip fast enough. He told me I was crazy.

[@teejay197]

As a newbie with a injury, you have just gave me a light bulb. ❤️❤️❤️❤️

[@nalcon1]

It works well.

[@margorod5470]

Love your video and thank you for the information!!! I recently had Gluteal medius and minimus tendon repair two months ago at age 56/female and unfortunately, I've experienced upper quads atrophy on the operative side. However, my physical therapist just introduced me to BFR for rehab after being on crutches for 8weeks. It is hard and uncomfortable rehab protocol but I can already feel the difference post 2sessions- I'm feeling stronger post session!!! 💪🏻

[@jdabramson]

Thank you Lyane. My need injuries limit the load. I look forward to giving this a try.

[@Schacal6666]

Never thought about that application area! Yeah definitely give it a try then

[@jellis9618]

I’ve been interested in incorporating this into my hypertrophy days. Thanks for covering it.

[@Schacal6666]

The ones who did BFR on YT and were hyping it: Devon Larrat, Larry Wheels, Eddie Hall etc. did it for some videos / some months and never did it agai

[@Finvarra]

Fitness science happens when a broscience and a scientist meet and love each other very much... Seriously though, good call, I just did my squat day at home, limited in weight by my overhead press ability. I actually have some BFR bands I forgot about, I'll make a note in my program to use them next squat day. Cheers.

[@noneofyourbusiness910]

I tried BFR training on my arms and it gave me the biggest pump I had ever experienced. Biceps looked HUGE.

[@4u2nv503]

Another amazing video. Thanks LN

[@dt8384]

Thanks for your research doc!

[@JP-xg6bv]

I remember you or Candito or someone in that sphere (Leeman?) talking about BFR and how it could even be good at helping injury recovery

[@sgdude1337]

Interesting video, and timely with the most recent Olympia winners. It would be interesting to see you do a video on FST-7

[@tristanbehling-dv7jx]

Thank you very much for the interesting and informative video Dr. Layne!

[@jeffweyand81]

Thanks for your great content.

[@jent8426]

Very interesting. Shout out to central Illinois!

[@function1fitnessltdbysampson]

Great video, thought about using bfr in the past, might give it ago and see.

[@BP26P]

Please talk about how Borge Fagerli's Myo-Reps compares to BFR. He says that Myo-Reps uses internal occlusion.

[@gl7257]

Please make a video about arm wrestling training. It involves very short rages of motion and high intensity static/isometric holds/lifts. The training and arm wrestling results in power, endurance and the most ridiculous arm pump ever. Very interesting lifts too

[@bastipear2864]

Nice! I always wanted to hear about bfr from you

[@sluggardrangersol8502]

Are there any dangers using occlusion bands if you keep them on for too long, like blood clotting and such ?

[@JoshBenware]

No. This was an old myth with tourniquets. They later found that it takes 3 hours, and it's not blood clotting that is the danger. It's the blood becoming toxic.

[@MarcosAG90]

Hmm this is interesting for those of us who train at home and seek minimal equipment. I'm gonna have to give it try

[@gnth9552]

Watch me steal this technique for my last set just to get a better locker room selfie 👀

[@fancycavegaming620]

This has always been on my list of "Probably not a great idea for most people".

[@MrJob247]

BFR can be really convenient and beneficial, but one one of the cons is the fact that it’s hard to become stronger and promote progressive overload, why it’s probably inferior to regular strength training in most cases

[@armanpouyanpayam]

I believe what you are restricting is the venous flow causing local congestion. That is how you start IVs at least. Restricting arteries might not be possible at such pressures.

[@steverino474]

How would that work with hard isometrics or isos with a strap. Thanks love your channel

[@artpatten1279]

I worked at a "super slow" gym in the 1990s. A coworker's exercise phys profs expressed skepticism about the protocol due to blood flow restriction, and more than one random person claimed it meant less 'fast twitch' recruitment. I wonder if both of those criticisms were off base (my assumption being that the greater % of time in con/ec-centric in a given set might act somewhat similarly to BFR). Interesting stuff as always, thanks Layne.

[@spaghelle]

Have you checked out bikram Yoga? It’s mostly isometric exercises tangled with compression in one area of the body while increasing blood flow in other areas. Has to be done right though. My entire body is shaking after a 90 min practice, even my abs will cramp! Not the same as heavy weights but for sure builds strength from that compression.

[@thomaswalent1511]

Even better, look into DDPY Jacked, which is DDP Yoga combined with BFR! It's an awesome combo!

[@AJ-lb8tu]

You've nv did a rest pause / myo reps video.. right? on Compound exercises?

[@pablov1323]

very interesting

[@jaceaser]

What about back and chest?

[@xIronwafflexx]

Champaign IL... that is really close to me. Are you originally from Champaign area?

[@Timm129]

He was here in Champaign going to college. I trained with him at gold's. He was a beast then and still is.

[@xIronwafflexx]

@@Timm129 That's actually really cool.

[@Solidfreeman01]

Well, well.... now we know what Layne´s secret recipe has been all the time. Now we´re all gonna beat you! 😁

[@ThingsYoudontwanttohear]

Is it beneficial to combine bfr with partials reps at long muscle lengths? Or do these methods both work via about the same mechanisms so there is no added benefit to the combination? Or is it even overkill?

[@OddlerTheHousehusband]

I do my house chores with the BFR wraps on.

[@alphacause]

Nothing feels better than being vindicated, especially when everyone thinks that you are crazy for subscribing to something so unorthodox. It seems to be a reverberating theme through the history of science.

[@miamidolphinsfan]

Dt Norton I've asked this question before (not to you that I remember) are there any studies on the effects of BFR on older trainers, who are prone to clotting in their blood ? Is there a website where I can read up on this specific;;y for us older/senior trainers???

[@SimonOShahan]

Did it a few times at age 75, caveat being it was administered by a certified trainer. No problem, but I think doing it on your own could be dangerous. Have a doctor perform a stress test to verify condition of your cardiovascular system

[@flangmasterj]

Would putting a wrap around your neck and then doing a full body workout be of any benefit?

[@TheGreatSovietUnion]

Absolutely! for the best results make sure you attach a rope to it and tie the rope on to something high up like a tree branch or chandelier and find something to stand on while you do your training, like a chair for instance.

[@merrieleiderman]

I think there's a lot of confusion about what is being restricted. In order to restrict blood flow to the muscle you are training, the compression has to be higher in mmHg than your systolic blood pressure which is kinda hard to do. Most people are just restricting venous outflow, which is what leads to the crazy pump.

[@thomaswalent1511]

Yes and no. BFR's goal is not complete occlusion, is a restriction of fresh blood flow to the working muscle so there is still some arterial inflow, but a complete occlusion the venous system creating full no venous outflow. Using well calibrated cuffs and measuring limb occlusion pressure makes this much easier and safer.

[@corneliusthecrowtamer1937]

I hope you're trolling because you have the concept precisely WRONG and your ignorance of the proper technique is fairly dangerous

[@corneliusthecrowtamer1937]

@@thomaswalent1511 Yea, restricting arterial flow is insane. It's the venous return flow that we're restricting, so blood builds up in the limb. I'm not sure how you get it the other way around, but I hope this person doesn't hurt themselves.

[@robpalwrites]

Is it safe to use cuffs if working out alone at home? I've heard that it could be dangerous to do this without supervision.

[@stefanomontanari2401]

To be clear, do you keep the raps on even when resting between sets or you release them and then tight them up again before each set? keeping them on all time sounds even more painful

[@88tongued]

Is it only good for hypertrophy? Or does it actually grow strength? I can imagine it just increases glycogen stores without increasing muscle fibers. But idk

[@calesticall128]

Value of muscle syndrome in little blood flow make decease hurt damage or break heart??

[@rangeandravine]

"Not very damaging"... so how much damage is there?

[@MuscleFactoryAust]

"I saw the light... and it was a headlight..." Dr Jeremy Loenekke

[@mikhailtagallie8274]

As someone who has trained to shorten ppls muscles manually with his hands to rehab them and using what's ur saying it's used for healing. It's used for rehab. Yes there's hypertrophy but it's usually the healing process. If you rely on tension and explosive strength this isn't good. Ur muscles can get elongated. This is used in more expensive private rehab settings. That's why you don't see it that much. I'm sure uve reviewed ppl in KZbin fitness doing hyped up rehab exercises. This is no different in my eyes. Just my opinion from the short video there maybe more to it than I know. My exp is from having beyond over 100+ hrs working on bodies in a clinical massage therapy setting.

[@loganwolv3393]

Sounds like one of those biohacks that actually work, this is actually quite intresting.

[@woodsonjohnson5106]

Is building muscle good for the heart?

[@chainrection774]

Probably better than getting fat does.

[@miguelcrupovich]

for you Al...

[@anisx]

So you're saying take whatever weight we have and go to failure?

[@Chrome47]

I remember you talking about bfr way back. Simply shredded website article maybe. Is this why dudes wear c rings?

[@ryannachtrab]

I think this is best served with calf training, especially if you struggle to feel your reps. The pump is so crazy and painful every they could use this as torture at Guantanamo Bay to end terrorism

[@Melesniannon]

Where'd you put the bands for calf training? Just below the knee?

[@areMiller]

I’d be interested in trying it with calves

[@Primal391]

I have been picking up weights and putting them down for past 38 years. Never had a issue growing muscle or getting stronger. I see no reason in this. I think people try to reinvent the wheel to much.

[@b.l.s7525]

Injuries mainly and post operation etc 👍🏼

[@itamar.j.rachailovich]

What does it mean “one rep max”?

[@A_Turner]

The amount of weight you can lift for only one rep at maximum exertion

[@Donadzea]

People drink preworkout supplements to increase bloodflow into muscles and then we are restricting the flow by bands? Where is the logic here? Which one actually does work more or less flow?

[@Melesniannon]

People drink preworkout supplements to increase blood flow? What? Typically pre-workouts contain a stimulant (caffeine) and maybe some nutrients. What do those have to do with increased bloodflow?

[@Donadzea]

@@Melesniannon The best preworkouts nowadays include lots of citrulline, which is the most expensive ingredient and it's always the 1st one. It's specifically for blood flow increase, sometimes combined with aakg, malic acid and etc. You can check Gorilla Mind for example or even Layne's preworkout on outworknutrition, blood flow is always on the 1st place.

[@Melesniannon]

@@Donadzea Okay, sure. But, the blood flow effects of citrulline seem to occur after long-term supplementation and not due to the pre-workout dose. However given its interaction you may choose to not combine that pre-workout with BFR training. Either way if we consider both effects, any blood flow increase by citrulline malate serves to deliver nutrients to the muscle and to improve protein synthesis. The latter effect is useless for a pre-workout, the former effect would probably be reduced if you used BFR. The question then is how much more efficient is the blood flow effect of citrulline malate, even with restricted blood flow. The research I've found regarding the topic indicates no actual changes in blood pressure so you can still expect some benefit I guess. Most of I can find on citrulline malate in pre-workouts suggest that it may improve ATP efficiency, which is the more probable reason for the improved performance so you could consider using it anyway. I've been digging through various articles based on your comment, including the ones linked in Layne's supplement page... and I'm having trouble attributing the benefits to blood flow *specifically*. This is probably one of those things that needs to be studied specifically to determine its actual interaction. Either way I'm reluctant to conclude that citrulline in your pre-workout is a complete waste with BFR.

[@Donadzea]

@@Melesniannon Look, I'm just telling you that blood flow in preworkouts is not a surprise, it has always been there. Arginine was used before citrulline and you can literally feel the pump after about 30 minutes so it doesn't need long term supplementations like beta alanine and creatine. It literally is the n1 ingredient in pre workouts and even helps with errections cause of improved blood flow. I can confirm this with my experience and stimulants are just cheap stuff like drink coffee and you are good. The thing that I don't understand here is how more flow and less flow are both beneficial for muscle growth.

[@Melesniannon]

@@Donadzea Well, I was telling you what I found out about citrulline after reading the research. The problem is that nowhere, and that includes the papers referenced on Layne's pre-workout product page, can I find explicit evidence that citrulline melate "improves blood flow", but rather that it assists in nutrient and energy efficiency. If I've overlooked this maybe you can point me at it. It's not enough that "it's in all the pre-workouts", people sell a lot of things for very bad reasons. While looking up citrulline supplement prices (I bought some and am going to try it by the way, just to emphasise I'm not discounting your statements regarding its potential benefits here) I also found a lot of junk supplements of low-dosed citrulline mixed with BCAAs, glutamine supplements, and other vacuous products.

[@bobbykeef412]

I tried doing this for my neck training with a belt. I passed out and had to convince my girlfriend I wasn't attempting autoerotic asphyxiation.

[@DarkHeartMetalhead12]

But you are forgetting that restricting blood flow makes your blood to pool which can cause clots. Also any muscle group which is neglected a supply of blood flow too much will actually shrink even though your workouts burn.

[@Melesniannon]

Neither of those effects will occur that quickly. Of course if you have blood clotting issues of some sort messing with your blood flow may not be the best idea but for healthy people, it's not an issue. If what you describe occurs that fast, we'd see issues when people measure blood pressure, or wear tight bandages. We'd also see the people who currently use this type of training develop all kinds of issues and see muscle atrophy. Apparently this doesn't happen.

[@TheSoyestToEverSoy]

FOR THE ALGORITHM!!!

[@valentinrafael9201]

All hail the mighty algorithm

[@MoeZabian]

Did Layne Norton accidently build Jeremy's career?

[@DunkinTunic]

Hernandez Maria Lee Timothy Johnson Jason

[@hkgyguhuviChbjn]

Hernandez Jose Moore Gary Walker Joseph

[@InezKennedy-i3g]

Perez Lisa Martinez Mark Lewis Anthony

[@EstherCampbell-p1k]

Davis James Davis Gary Allen Christopher

[@UncleZopity]

Al Gore and i do something like this when he comes to visit, but we thought it was called autoerotic asphyxiation

[@heidiswisher2044]

👍

[@MisterWealth]

I saw some woman ended up with severe vericose veins after doing these on her legs too often.

[@benlassen9209]

For the algorithm

[@CoachHeyward]

For the boooyyyyyssss

[@zsoltkiss-szekely8137]

Algorythmic New Year

[@PriusTurbo]

I saw a dude doing that at my gym a few months back and I'm pretty sure he was just doing it for the female attention 😂 But that's pretty sweet that it works and you can also get a super sick pump broh!

[@mtd7546]

❤

[@bryanbaldwin151]

Johnson Ronald Perez Mary Harris Ronald

[@BartekKowalski-qi4rj]

👍👍👍

[@madeinmontana3009]

And this is how autoerotic asphyxiation was discovered.

[@pwnagenuss]

Replicated study? Or one off student lie paper

[@marissadekker9942]

🐐

[@ElectraBard-h3d]

Lee Larry Smith Steven Johnson Brenda

[@Solidfreeman01]

You mean training for the head right? 😝

[@andrewzach1921]

For the algorithm.

[@Alper88]

Hi Dr. Norton. Could you perhaps do a video about eating eggs for weight loss? And about losing weight while having a sluggish thyroid/Hashimoto's? Thank you

[@Melesniannon]

Information regarding eating eggs for weight loss: eggs are a good source of protein and a medium sized egg is about 70 kilocalories. Also on a personal note they taste amazeballs. Nothing else to it really.

[@Pazuzu-]

Seems very promising, too bad you cant use on every muscle group.

[@thomaswalent1511]

One of the cool effects of BFR is there is evidence of SYSTEMIC growth of muscle groups that are not downstream to the occluded muscle. Look up the science, its trippy. The theroy is the act of BFR trigger the SYSTEMIC release of GH and IGF, and increases the mTor pathway and inhibits the myostatin pathway. Really promising. In fact in rehab situations, they have occluded one side of the body and saw systemic increases in muscle size and strength on the CONTRALATERAL side. Wild.

[@apothe6]

That's crazy, here I thought it was some gimmick

[@masterwmatrix]

Why to positive, there are risks to this training...

[@pauleedavidson9251]

Lewis Melissa Thomas Laura Williams Melissa

[@ObboB223]

Comment for Algo

[@GddbHdhd-gb4wl]

Hall Nancy Jones Sarah Jones Larry

[@BoutDatFitLife]

Bio-gorithm!

[@michaelluttrell9342]

You need a better mic. It's quiet and sounds awful when you yell.

[@HistoricFootball]

Comment for algorithm

[@federicocattaneo4169]

Algomment!

[@grassclippings2234]

For the lulz not the algorithm

[@ram_the_goat4680]

For The Algorithm