I have been stumbling around BFR for a few years. I wasn’t using it as much as I wanted to because the cuffs I bought required a hand pump to inflate and the arm cuffs were very difficult to put on properly (obviously the leg cuffs were much easier). My workouts typically only have 1-2 minute rest periods between sets so it just wasn’t worth the hassle so I rarely used them. I am 56 years old and I lift 5-6 times per week to help manage my diabetes and it is working wonderfully, I have been completely off insulin for 4 years. However, that type of wear and tear was taking a toll on my body. After my fourth surgery in 16 months I decided something had to give (besides my soft tissue). I found the new version of Smart Cuffs that use an app and Bluetooth to inflate and it solved the issue of it being a hassle to quickly inflate the cuffs. The Smart Cuffs are great but the explanation and instructions that accompanied them were not, so I have been searching for an informative source for BFR information and this video knocks it out of the park. I knew about the hypertrophy aspect and moving lighter weight with similar results was appealing to an old lifter like me, but I had no idea of the recovery and cardio benefits. Thank you very much for filling in some of the blanks for me and doing so in such a no-nonsense manner. I am now a subscriber to your channel and look forward to more great content.
I'm doing BFR training for a while, read & watched a lot of information about it. This video is gold, learned a lot of new. Thank you very much, doctor Aaron Horschig!
I’m a 58 yo WL, looking to give my knee joints a bit of a break, did my first bfr squats 30-15-15-15 @ 30%RM & med press two days ago & very surprisingly it was one of the most diff squat sessions I’ve done in a while. My quads still say so. Holy moly! Thanks so much for this video… altho there’s a lot of info on occlusion, I wasn’t able to find any protocol like this on using bfr as a masters athlete so I’m very grateful & will be taking your advice & use bfr to replace one squat session (not all); one RDL session (again, not all); & one 15 min spin per week. Thanks again & please push more BFR supplemental programming for masters out into the universe ❤
10 weeks ago post op. and I am recovering from both gluteal medius minimus and minimus hip surgery and unfortunately, since being sedentary for 8weeks as well as being on crutches, I have developed post op. upper quads atrophy on the operative leg. Since I am a 55yrs. old women and autoimmune-compromised, recovery has been slow but my PT recently started me on BFR and although I find it a bit comfortable to do due to the cuff pressure, I can definitely tell it's helping greatly in getting moving and becoming stronger! 💪🏼 Thank you for such an informative video- good job!!!! 👍🏼
Ahhh, BFR videos are always interesting, thanks for uploading, guys! Arms always feel like they're gonna' explode when I do it. Hope everyone has a good Christmas!
Just what I needed! I've been incorporating this a little bit into my routine lately while I recover from a shoulder injury and try to fix my low back pain, and I'll definitely be upping the ante a little bit to help maintain until I reach full capacity again.
BFR is great, I use it for a few months now and I do 2 or 3 excercises every day. I started it because I have problems with my meniscus in both knees and the light weights I can use are perfect. While it might not improve strength I can still maintain mass effectively. Short sessions, low strain on the joints and improved endurance make it my number one excercise regime that I plan to do up into old age.
@@franciscoromerofitness hey, my knees are still fked but what really helped me were the exercises from squat university and the kneesovertoesguy. Both are on YT and TikTok and both have great one leg exercises that help with knee stability. I can now train with heavier weights from time to time. Only jogging seems to aggregate my knee problems even though I only jog on forefoot and wear thick shoes. I tend to bike more and bought a home bike trainer. With this I can train cardio without straining the knees. Hope that helps and you get better soon.
My list of sports injuries that are all now a zero on the pain scale. Left thumb multiple dislocations Left shoulder multiple dislocations Left knee miniscus tear and surgical repair Right ankle severe sprain with permanent muscle loss due to damage Right foot fracture Left elbow nerve damage Multiple broken fingers All pain went away after I stopped eating processed foods, seed oils and 99% of carbs. I just started a sprinting protocol and I'm going to incorporate BFR.
Just wanted to drop a like and tell you you're the man. I've been using BFR for years doing the 30, 15, 15, 15, 15 rep scheme. but my biggest issue is finding the correct LOP
Thanks for the interesting video. I just bought my bands but they do not inflate automatically, they are the ones that you tighten on the belt. I would like to know if there is any study that shows that they can be used in swimming, which is the sport I do since I am not very interested in lifting weights. I am a woman, I am 50 years old, I swim 1300 meters in one hour. Thank you.
I had two strokes in 2021 in my right knee still doesn’t operate at 100% I was told that I needed to build my quad to get my red working properly again Would you recommend blood flow restriction, training or not?
I hope you come up with a more accurate way to determine LOP for people who have no access to Smartcuffs. Im 1 month into BFR using it as a finisher for upper body training to doing it exclusively after a threatened pec tear. I only have access to elastic bands with locks for upper body and knee wraps for legs
Hey Aaron, thank you for the explanation. i just got my set of BFR bands from this brand called Saga fitness they are similar to the brand you recommended but with are slightly cheaper price point. I tried them on and the bands when they are at 80% AOP are very uncomfortable I set it to about 60% AOP at 164mmhg but they are still very uncomfortable and I feel like I can’t move my limbs is this normal for BFR training? i feel like my legs are going to pop off my body if I move 😅
Hmm. I’m not sure about this one. I feel like our cardiovascular system knows what it’s doing. Restricting blood flow seems unnatural and potentially problematic. You could also improve your 1RM by blood doping too, but I ain’t doing that.
Can’t believe I found this gem randomly today. I injuried my knee by a bad landing while playing basketball on a rest day. And know I cant fully squat when im back to strength training. (What I get for doing something out of my plane of motion of training lol) Would BFR: Box squats Plate single leg squats And lying hip flexions Benefit me on my journey to quick recovery for squatting deep again? I need to regain VMO activation Im looking to find the easy force gadget from meloq_devices to test the force production of each side. And need to find a way to train my left leg without heavy loads for a month before my next appointment with the PT. As always, you’re a huge inspiration brother.
Turn to Jesus people he died for your sins, Repent of what the New Testament describes as sin. Believe the gospel obey the teachings of Jesus documented in Matthew, Mark, Luke, and John. Jesus is the only way to be saved, be baptized if you have faith in Jesus then you will live life with him as your example. If you need prayer i'll pray for you. If you want to keep contact with a brother in Christ i’ll keep contact with you. The love of God is beyond our understanding. God bless././
Translation: "As a smug know-it-all, I've never seen this before and I think this looks weird so therefore it must be bullshit." Dogmatic people like yourself are the reason why myths like squatting deep with knees over your toes is bad for your knees, or deadlifting is bad for your back exist. If there is clinical evidence supporting something, put your ego aside and learn from it.
As a medical sports therapist this is NOT bullshit. Assuming semi-fluency in the English language, you should start reading the countless studies done on both the safety and efficacy of BFR. I use this on injured inactive senior citizens and I use it on high school athletes, too. Not to mention using it on myself at least three times a week. Is absolutely incredible.
Translation: "As a smug know-it-all, I've never seen this before and I think this looks weird so therefore it must be bullshit." Dogmatic people like yourself are the reason why myths like squatting deep with knees over your toes is bad for your knees, or deadlifting is bad for your back exist. If there is clinical evidence supporting something, put your ego aside and learn from it.
You’re giving my great name a bad name from your idiocy, Trev. Just because you know absolutely nothing about a subject doesn’t make it bad. Use this as an opportunity to educate yourself, kiddo. Education is FUN!
![Megan Thee Stallion - Mamushi (Remix) [feat. TWICE] [Official Audio]](http://i.ytimg.com/vi/5c0_u9PsrsQ/mqdefault.jpg)
This sounds perfect for me.. I just turned 60 (gulp) & want to continue to challenge my aging muscles!!! Thank you
You’re welcome
My wife uses bfr around my neck when our kids spend the night at the in laws
Lucky man. My wife won't go along.
I normally don't condone this type of commentary, but this one, no joke cracked me up.
Neck gains bro
My man! 👈🏻👀👈🏻
Wtf
I have been stumbling around BFR for a few years. I wasn’t using it as much as I wanted to because the cuffs I bought required a hand pump to inflate and the arm cuffs were very difficult to put on properly (obviously the leg cuffs were much easier). My workouts typically only have 1-2 minute rest periods between sets so it just wasn’t worth the hassle so I rarely used them. I am 56 years old and I lift 5-6 times per week to help manage my diabetes and it is working wonderfully, I have been completely off insulin for 4 years. However, that type of wear and tear was taking a toll on my body. After my fourth surgery in 16 months I decided something had to give (besides my soft tissue). I found the new version of Smart Cuffs that use an app and Bluetooth to inflate and it solved the issue of it being a hassle to quickly inflate the cuffs. The Smart Cuffs are great but the explanation and instructions that accompanied them were not, so I have been searching for an informative source for BFR information and this video knocks it out of the park. I knew about the hypertrophy aspect and moving lighter weight with similar results was appealing to an old lifter like me, but I had no idea of the recovery and cardio benefits. Thank you very much for filling in some of the blanks for me and doing so in such a no-nonsense manner. I am now a subscriber to your channel and look forward to more great content.
I'm doing BFR training for a while, read & watched a lot of information about it.
This video is gold, learned a lot of new. Thank you very much, doctor Aaron Horschig!
No doubt
Aaron, you are one of the top professional around this days!!
Thanks a lot
Appreciate the info🙏🏼
I’m a 58 yo WL, looking to give my knee joints a bit of a break, did my first bfr squats 30-15-15-15 @ 30%RM & med press two days ago & very surprisingly it was one of the most diff squat sessions I’ve done in a while. My quads still say so. Holy moly! Thanks so much for this video… altho there’s a lot of info on occlusion, I wasn’t able to find any protocol like this on using bfr as a masters athlete so I’m very grateful & will be taking your advice & use bfr to replace one squat session (not all); one RDL session (again, not all); & one 15 min spin per week. Thanks again & please push more BFR supplemental programming for masters out into the universe ❤
Thank you so much for covering all aspects of BFR including the aerobic capacity use case.
10 weeks ago post op. and I am recovering from both gluteal medius minimus and minimus hip surgery and unfortunately, since being sedentary for 8weeks as well as being on crutches, I have developed post op. upper quads atrophy on the operative leg. Since I am a 55yrs. old women and autoimmune-compromised, recovery has been slow but my PT recently started me on BFR and although I find it a bit comfortable to do due to the cuff pressure, I can definitely tell it's helping greatly in getting moving and becoming stronger! 💪🏼 Thank you for such an informative video- good job!!!! 👍🏼
Ahhh, BFR videos are always interesting, thanks for uploading, guys! Arms always feel like they're gonna' explode when I do it. Hope everyone has a good Christmas!
You’re welcome! Merry Christmas
This is the best BFR video I have ever seen, it's a complete guide, thanks for sharing knowledge 😇
Thank you!
Just what I needed! I've been incorporating this a little bit into my routine lately while I recover from a shoulder injury and try to fix my low back pain, and I'll definitely be upping the ante a little bit to help maintain until I reach full capacity again.
BFR is great, I use it for a few months now and I do 2 or 3 excercises every day. I started it because I have problems with my meniscus in both knees and the light weights I can use are perfect. While it might not improve strength I can still maintain mass effectively. Short sessions, low strain on the joints and improved endurance make it my number one excercise regime that I plan to do up into old age.
Hey jan. Did you recover from your meniscus? I got both kness too and im looking how to train with pain
@@franciscoromerofitness hey, my knees are still fked but what really helped me were the exercises from squat university and the kneesovertoesguy. Both are on YT and TikTok and both have great one leg exercises that help with knee stability. I can now train with heavier weights from time to time. Only jogging seems to aggregate my knee problems even though I only jog on forefoot and wear thick shoes. I tend to bike more and bought a home bike trainer. With this I can train cardio without straining the knees. Hope that helps and you get better soon.
My list of sports injuries that are all now a zero on the pain scale.
Left thumb multiple dislocations
Left shoulder multiple dislocations
Left knee miniscus tear and surgical repair
Right ankle severe sprain with permanent muscle loss due to damage
Right foot fracture
Left elbow nerve damage
Multiple broken fingers
All pain went away after I stopped eating processed foods, seed oils and 99% of carbs.
I just started a sprinting protocol and I'm going to incorporate BFR.
I've never heard of this before, but it sounds like a game changer... along the lines of HIIT, ice baths, and intermittent fasting. *Thank you!*
My PT showed me this today and it felt great on my triceps.
BFR for warmup for legs.
Thank you 😘
Just wanted to drop a like and tell you you're the man. I've been using BFR for years doing the 30, 15, 15, 15, 15 rep scheme. but my biggest issue is finding the correct LOP
Thank you Dr. Aaron for teaching us about fitness!
Awesome video. Great to see the research link and the 4 practical applications. Thank you!
Love the detail version 💯🙌
We need more BFR related content! :)
Ty so much Sir 🙏 for this informative video.I was waiting for this 😊.
Always brilliant info 👏
Great video, recently took a continuing education course on BFR. Info checks out
Great info. Thanks for the explanation.
This video is very interesring, thanks!
great video, very informative
Felicita Lodge
Sounds good to me. However, are you suggesting to go on BFR throughout the training session or take breaks in between sets and wear again?
Very helpful !
question please, isn't there any high risk of blood clot by doing this?
thanks
i wish you talked a bit more about the dangers of this
Can I use this method to train my brain, using straps around my neck?🤣
Curious if there are any contraindications for bfr? I.e. varicose veins…
Ligaments seem to take longer than muscle injuries to rehab. Would BFR work for ligaments and speed up their rehab?
Would you recommend doing your strength movement (like squat) then using BFR for your assistance work?
Eliezer Grove
Can you use the BFR for one leg only. For e.g muscle innbalance due to ACL surgery and to build the operated leg muscles up in line with the other?
4:36 - Well, the pressure at which pulse disappears is the systolic pressure normally of 90-140 mHg. How can this be LOP?
Thanks for the interesting video. I just bought my bands but they do not inflate automatically, they are the ones that you tighten on the belt. I would like to know if there is any study that shows that they can be used in swimming, which is the sport I do since I am not very interested in lifting weights. I am a woman, I am 50 years old, I swim 1300 meters in one hour. Thank you.
I have just gotten a regular BFR bands, i hope, it works....
Is
Worth ETA
To
Tray
One Amazon purchase later lol ,some people make waves.
The same here, Orine Day, bought the bands for BFR yesterday, nothing fancy
895 Libbie Vista
Please talk about neck pain
Good video very informative keep up the good work#SquatUClub
I had two strokes in 2021 in my right knee still doesn’t operate at 100%
I was told that I needed to build my quad to get my red working properly again
Would you recommend blood flow restriction, training or not?
I did this during lockdown. I love them but you can only do it for about 6-8 weeks.
It makes squats very awkward.
Why only 6-8 weeks?
I use hammy bands from mark bell when squatting due to strained groin
How do you restrict the veins but not the arteries?
I tried some of this training already even before I knew what BFR was heh
Alfred Trafficway
I hope you come up with a more accurate way to determine LOP for people who have no access to Smartcuffs. Im 1 month into BFR using it as a finisher for upper body training to doing it exclusively after a threatened pec tear. I only have access to elastic bands with locks for upper body and knee wraps for legs
And I'm a 53 year old lifter who still competes
My therapist uses bfr on me
374 Spinka Road
What about the cuffs ?
I want to use it for sprinting, any advice??
this scares me. i think im good
I've got a gnarly varicose vein in my right leg. Any thoughts about BFR with varicose veins.
Rodolfo Radial
Hey Aaron, thank you for the explanation. i just got my set of BFR bands from this brand called Saga fitness they are similar to the brand you recommended but with are slightly cheaper price point. I tried them on and the bands when they are at 80% AOP are very uncomfortable I set it to about 60% AOP at 164mmhg but they are still very uncomfortable and I feel like I can’t move my limbs is this normal for BFR training? i feel like my legs are going to pop off my body if I move 😅
Is this safe if I've had two PE in the past 5 years?
How often can you do the V02 max training?
does anyone do this specifically for in-home workouts where they have less access to gym equipment?
What happens if you use the bands while doing your normal weights instead of light weights?
im sure noone ever thought of that. im sure noone ever determined its dangerous or not effective.
Scary I bet it also makes blood clots
Corine Wall
Does bfr do anything for the central muscles
Any one who has a link to the study, showing good results with BFR training as a warm up ?
Brown Melissa Gonzalez Matthew Jones Kenneth
Anybody could say something about this and TVP risks?
Fantom FTM ❤❤
Koss Lane
Sir, from which website I can read the latest articles or journals on Exercise Science. Would you please tell me. I will be highly thankful to you 😊
Четко
Hmm. I’m not sure about this one. I feel like our cardiovascular system knows what it’s doing. Restricting blood flow seems unnatural and potentially problematic. You could also improve your 1RM by blood doping too, but I ain’t doing that.
Kunde Overpass
This guy should go to jail his not even a doctor bull💩
Blood flow restriction training is horrible for you leads to needing surgery due to blood vessel damage. Wearing those is damaging long term
Go on
That’s not true at all.
Can we get some evidence to back this up?
Too much effort for too little benefit. It's just another money machine for companies.
Can’t believe I found this gem randomly today. I injuried my knee by a bad landing while playing basketball on a rest day. And know I cant fully squat when im back to strength training. (What I get for doing something out of my plane of motion of training lol)
Would BFR:
Box squats
Plate single leg squats
And lying hip flexions
Benefit me on my journey to quick recovery for squatting deep again? I need to regain VMO activation
Im looking to find the easy force gadget from meloq_devices to test the force production of each side. And need to find a way to train my left leg without heavy loads for a month before my next appointment with the PT.
As always, you’re a huge inspiration brother.
Turn to Jesus people he died for your sins, Repent of what the New Testament describes as sin. Believe the gospel obey the teachings of Jesus documented in Matthew, Mark, Luke, and John. Jesus is the only way to be saved, be baptized if you have faith in Jesus then you will live life with him as your example. If you need prayer i'll pray for you. If you want to keep contact with a brother in Christ i’ll keep contact with you. The love of God is beyond our understanding. God bless././
Ad a medical sports therapist...this is bullshit
The science would tend to disagree. There’s hundreds of articles showing it works
Translation: "As a smug know-it-all, I've never seen this before and I think this looks weird so therefore it must be bullshit." Dogmatic people like yourself are the reason why myths like squatting deep with knees over your toes is bad for your knees, or deadlifting is bad for your back exist. If there is clinical evidence supporting something, put your ego aside and learn from it.
As a medical sports therapist this is NOT bullshit. Assuming semi-fluency in the English language, you should start reading the countless studies done on both the safety and efficacy of BFR.
I use this on injured inactive senior citizens and I use it on high school athletes, too. Not to mention using it on myself at least three times a week. Is absolutely incredible.
As a professional athletic trainer i can say that this is bullshit and dangerous...everyo e on youtube thinks they r an expert and they are NOT
Science would tend to disagree with you. There are hundreds of articles detailing the benefits and safety of this
Translation: "As a smug know-it-all, I've never seen this before and I think this looks weird so therefore it must be bullshit." Dogmatic people like yourself are the reason why myths like squatting deep with knees over your toes is bad for your knees, or deadlifting is bad for your back exist. If there is clinical evidence supporting something, put your ego aside and learn from it.
You’re giving my great name a bad name from your idiocy, Trev. Just because you know absolutely nothing about a subject doesn’t make it bad.
Use this as an opportunity to educate yourself, kiddo. Education is FUN!
5348 Elaina Dale
Very helpful !