How To: Blood Flow Restriction Training

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0:00 - Intro
0:25 - Origins
0:59 - Benefits
1:19 - BFR Details
2:05 - Applications
2:35 - Practical BFR Training
3:16 - How To Get Started
4:55 - Staring The Workout

Workout with me as I show you my BFR setup for leg day. Blood flow restriction training can be very useful for people who can't lift heavy weights, or are recovering from an injury.

In this video I explain how blood flow restriction training works, and show you how to utilize blood flow restriction training properly without paying hundreds of dollars.

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Let me know what topics you'd like me to cover next! I read all your comments <3

DrRyanLowery
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How about a video on what fitness items are a waste of money and why.

michelleharmes
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AWESOME video Ryan!! Thank you for actually demonstrating both wrapping & doing with BFR’s. I’m 59 & lift heavy ... I want to continue having great muscles without risking damage... thanks so much 👍👍💪🏿

kimdavis
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I am 67 and use only BFR. I use to lift heavy and needed a lot of rest days because of muscle damage and fatigue. I am making better progress with BFR than I did with heavy lifting.
It's all about the lactate burn. Lactate is not a waste product. It is used to fuel the type 2 or quick twitch muscles. This is where the growth happens. Start out with 20% of 1RM, maybe less to get use to it. I do 30 15x3 with 30 second rest periods between for my arms and back. curls, tricep pull downs and rows for my back. It will light you up!
Legs I do a set of 30 of 4 different exercises. You can pick your own. If the band's are tightened properly, you will begin to fill the burn half way through the first set of 30 on the arms. Legs you will feel a bit sooner. I do one day off between my workouts with BFR upper day 1. Rest day 2. Day 3 lower BFR, day 4 rest day. The days I do BFR on upper or lower, I work on smaller muscle groups on a physical therapy protocol, consisting of band work of 30 reps for each exersise. BFR is going to hurt like hell, but you will get use to it. It's far better than traditional heavy weight for the non pro after 40. Sustainable with very noticeable strength and size gains. I no longer worry if I have give myself enough time for muscle repair because BFR doesn't tier down muscle fibers.
Eat good food. Stay away from junk and a lot of processed foods. get plenty of macros. Sleep is important for growth and over all health.
I'm not a doctor or a trainer, but I know what works.
Be patient and persistent and it will come!

nalcon
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So interesting! Any negative effects for those with varicose veins?

michelleharmes