High Frequency BFR Bench Block Results

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Recently I followed (with slight amendments) a study where subjects performed double day Bench Press training for 2 weeks.

I made a couple of amendments to the program adding in 2 heavier bench press session each week as well as adding in variety to the BFR sessions.

This video reviews my results as well as goes through the paper as a comparison. My results were mixed with improvements in upper body size and some strength components.

Hope you enjoy it.
  1. The BFR. Co
  2. BFR
  3. blood flow restriction
  4. occlusion training
  5. bench press
  6. upper body workout
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Awesome video. Loved the analysis and the fact you are using velocity as a measure and not just load. Good Sports specific uses.

JackWoodrup
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I believe there is a lot to digest here to extrapolate the actual effect of your experiment. Kudo's on your efforts and thanks for posting. Always a good thing to think out of the box and try new things!
I am wondering how your BFR training possibly effected your over all strength through the process of Super Compensation? i.e. during this experiment, is it possible that you very well may have created a tad bit of excess fatigue, similar to functional over-reaching? or even compromised your Maximal Recoverable Volume and possibly crossed over into a mildly "over trained" state?
Either way, taking into consideration, your age factor combined with a totally new modality, imho, I think the long term gains or improvements to your actual 1RM, may be realized Not immediately, but in the coming weeks AFTER a proper de-load or reset and then followed by min. 4 week strength block. (6-12 wks would be optimal)
Based on current research findings and the clinical programs developed thus far, I'm not sure how much volume or extra effort (in the way of conventional lifting) can be successfully employed while also doing BFR training in the very same workout or in the same week. Without possibly negating or hindering the positive effects of the BFR training.
Thanks again for the info and video.

leeg
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The size gains although sound small, for a guy your size in just 2 weeks is quite impressive tbh

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