High Frequency BFR Bench Press

The advantage of Blood Flow Restriction training is that using low loads (20-30% 1RM) you can perform twice daily sessions with little impact due to the low mechanical load stress on the body.

With gains in muscle strength and size the possibility of increasing frequency of training has merit.

A study looked into performing performed 30% of 1RM bench press exercise. The did 4 sets, total 75 reps twice daily, 6 days a week for 2 weeks.

Two weeks of bench press training led to a significant increase in 1RM bench press strength in BFR. Triceps and pectoralis major muscle size increased 8% and 16% respectively.
A control group who performed the same routine but with no BFR showed no change in strength or size.

The group of males studied weren't well strength trained. Therefore protocols that work well for recreationally trained people may not be as effective in well-trained athletes. Typically in athletes, they truly need some higher-load lifting in their strength routines.

So I thought I'd give this a go with a few major alterations.

I would do all sessions BFR but include a warm-up and add in back work to the BFR Bench Press session.

BFR stimulus:
1a. Warm-up: 4-5 exercises - 3 x 12 each
2a. Bench Press: 4 x 12 @ 30% 1RM
2b. Back exercise: Face Pull, Lat Pull, Seated Row: 4 x 12 @ low load
30sec rest

Total session time = 10 minutes.

Twice a day for 2 weeks - 6 days per week.

Each week I substitute 2 low-load BFR Bench Press sessions with higher load (75%1RM) Bench Press: 4 sets x 2-5reps.

I've got initial testing markers of upper body girths, skinfolds, strength and power numbers. After my two weeks, I'll report the changes.

Stay tuned.

[Spllaaat]

Hi Chris, so you do all 4 sets before releasing the pressure?

[zee]

So what were your results? Any strength gain? Muscle gain? Both?

[um]

When using only 30% of your 1RM, does one really need a warm up…

[johnnysofranko]

On bench your locking out.damn dangerous