BFR Training for Muscle Growth and Strength Gains
Pressure:
To effectively use BFR cuffs, the pressure applied must only partially restrict blood flow, not block it entirely. Aiming for a pressure setting between 40-80% of the limb's full occlusion pressure is recommended, adjusted according to how comfortable it feels for the individual and the nature of the exercise being done.
Load:
For BFR training, select weights that are about 20-40% of your one-repetition maximum (1RM). Ideally, this weight should allow you to perform 20-30 repetitions per set, pushing you to, or near, muscular failure.
Rep & Rest Ranges:
It's advised to carry out BFR training with high-volume repetitions, roughly 15-30 per set, and to keep rest periods brief, around 30-60 seconds. A widely used routine is to complete four sets in a sequence of 30, then 30, followed by 15, and another 15 reps, taking a 30 to 60-second break between each set. This format is often referred to as the 30-15-15-15 method.
Relative Intensity:
Emerging research indicates it may not be necessary to train to complete failure with BFR. Instead, aiming to finish the majority of sets with 1-4 reps left in reserve could be more beneficial for amplifying the training effect while keeping fatigue at bay.
BFR Training for Endurance Adaptations
Pressure:
Similarly to strength-focused BFR workouts, endurance training with BFR should maintain pressure at 40-80% of limb occlusion pressure. This level of pressure might differ based on the specific activity and the user's comfort level.
Intensity:
BFR endurance exercises are typically performed at a low to moderate intensity, generally 40-60% of a person's maximum aerobic capacity (VO2max).
Protocol:
Endurance training with BFR can take the form of either steady-state or interval training. For a steady-state approach, lasting 10-20 minutes per session is optimal. Interval training, on the other hand, should adjust bout and rest times according to the desired outcomes, with a common approach being a 2:1 work-to-rest ratio, such as 2 minutes of exercise followed by 1 minute of rest for approximately 5-10 cycles.