In this article, we delve into three essential guidelines for picking the most effective exercises for Blood Flow Restriction (BFR) training, which include focusing on muscles located further from the point of restriction, preferring movements that are performed more slowly, and ensuring exercises utilize a complete range of motion.
Focus on Distal Muscles
For optimal results with BFR training, it's advisable to concentrate on exercises that engage the muscles situated below the area where the blood flow restriction cuff is applied. This approach leverages the localized decrease in oxygen supply, triggering enhanced metabolic and physiological reactions in the targeted muscles and thereby increasing the exercise's overall impact. In practice, for BFR sessions aimed at the upper body, prioritize exercises that work the biceps, triceps, and forearms. For the lower body, the focus should shift to the quads, hamstrings, and calves.
It's important to note that while BFR training can still benefit muscles that are not directly distal to the cuff, the most pronounced effects are typically observed in those muscles closest to the restriction site. Thus, although exercises like pull-ups, which engage the lats, are not excluded from a BFR regimen, the primary benefits are likely to be experienced by the distal muscles.
To put it simply, when planning your BFR workouts, aim to target muscles that are located further away from where the cuffs are placed, such as the arms' and legs' lower segments.
Choose Slow Velocity Movements
For Blood Flow Restriction (BFR) training, exercises that demand high power or rapid movements—such as sprints, power cleans, or jumps—are typically not the most effective. These types of activities require substantial force output, which might be hindered under the low-oxygen conditions induced by BFR. The key is to select exercises that inherently proceed at a slower pace, where both the weight involved and the movement patterns themselves naturally limit the speed of execution.
It's important to clarify that the recommendation is not about intentionally slowing down your actions during BFR training sessions. Rather, the emphasis is on choosing exercises that, by their nature, promote a slower execution speed. This includes various forms of controlled resistance training exercises like squats, lunges, and seated rows, which due to their structure, encourage performing movements with deliberate control rather than speed.
» Explained Simply:
High-speed or explosive exercises are not typically recommended for BFR training. Instead, it's better to opt for exercises that align with traditional bodybuilding practices, focusing on controlled, slower movements that effectively leverage the benefits of BFR without the need for rapid execution.
Emphasize Range of Motion
In the context of Blood Flow Restriction (BFR) training, where the exercises are performed with comparatively lighter loads—about 20-30% of one's one-repetition maximum (1RM)—it's highly recommended to prioritize exercises that enable a larger range of motion. This approach ensures that you can more accurately gauge when you're nearing muscular failure, a pivotal moment for activating muscle growth mechanisms.
Choosing exercises with a restricted range of motion at these lighter weights might not provide the necessary feedback to distinguish between genuine muscular failure and mere fatigue. Furthermore, exercises that allow for a broader range of movement have been identified to positively influence muscle hypertrophy, even in traditional resistance training settings, beyond the realm of BFR.