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

[@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.

[@diegoallcore]

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

[@YiannisChristoulas]

Thank you so much!!!

[@SpirosSarafidis]

Ωραίο το βίντεο σου , πολύ καλοφτιαγμένο και εμπεριστατωμένες απόψεις. Science rulez all . Καλή συνέχεια.

[@marvinzegarra]

Recently injured my shoulder, so I started looking for info on this method to see if I can keep trainning without making things worst. This video seems very useful

[@ronin6158]

these work really well for neck exercises.

[@christopherspohn8071]

Lol, 😂

[@noobworth]

😂

[@mark100177]

Took me a second…. 😂

[@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

[@dimitristzefalis9250]

Excellent description and scientific! Congratulations Yiannis Christoulas! Thank you for sharing all this scientific and proven knowledge!

[@YiannisChristoulas]

@@dimitristzefalis9250 Thank you Dimitri! I appreciate it a lot! I’m glad you found the video helpful!

[@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

[@sirrobinofloxley7156]

Great info, thanks for sharing!

[@YiannisChristoulas]

Thank you I appreciate it!

[@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 :)

[@NatPage]

please do a "blood flow restriction for the wrist" i know some gymnastic people do this for less stern on the wrist when doing handstands etc

[@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

[@theawesome0ne939]

Do you know if you can combine bfr with normal weights with normal reps and sets?

[@joeskwara5823]

@@theawesome0ne939 it defeats the purpose and you wouldn’t be able to do it.

[@ender9094]

​@theawesome0ne939 of course. If I'm not mistaken, the video closed ah saying you could start by adding bfr as a finisher set to your normal workout. Bfr really should be a supplement to, and not a replacement of, your normal lifting routine.

[@joeskwara5823]

@@ender9094 I do a 25 minute workout and that’s all with BFR and I use bands and very lightweight and I am 6 foot six 300 pounds and muscular as freaking but also fat. Lol. No need to do it as a finisher.

[@ender9094]

​@joeskwara5823 I didn't say you had to only do it as a finisher. I said that was the suggestion at the end of the video to get started with it. It generally shouldn't be the only mode of lifting that you use though. That's what everything I've ever read on the subject, and all the studies suggested anyway. If it works s for you, then fine. It's just likely not optimal. If you don't care about optional training, then it doesn't really matter.

[@alexconstantinidis8804]

So insightful 👌🏻

[@YiannisChristoulas]

Thanks ALex!!!

[@ZrohTempezz]

which BFR cuffs did you use in these?

[@godzuki2099]

Can cns fatigue manifest as neuritis? That would explain my mystery illness.

[@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.

[@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.

[@abdelrhmanmohamed4754]

Hi yannis can i fix forward head or its permanent

[@monstermind4286]

Do the bands help CREATE new veins??

[@ronald7482]

Great video Did your biceps grow?

[@theawesome0ne939]

Can bfr work with normal weights and sets?

[@amarilnto]

Ωραίο κανάλι φίλε μου. Greece 🇬🇷

[@zyzz3123]

Greece 🇬🇷

[@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.

[@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.

[@UpandAboutGina]

Good video 😊

[@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

[@qwazy01]

Excuse my ignorance, but what is the difference between the type 1 & 2 mucles types?

[@ender9094]

Fast twitch muscle fibers, and slow twitch muscle fibers.

[@qwazy01]

@@ender9094 ty very much

[@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

[@-clipz-]

God bless

[@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!

[@HayatKarcha]

The greek accent ..

[@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

[@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 💪