By Jonathon Stavres MS, ACSM-EP-C
It's been well documented that in order to achieve significant gains in strength, muscle size, and power a person must resistance train with heavy resistance loads. For a person who regularly resistance trains and whose goals are to compete in power lifting competitions, competitive team sports, or body building this isn't an issue.
However, what if you are relatively new to resistance training, you were previously injured and need to maintain strength, or you just don't like lifting heavy but want to improve your muscle function? If you are someone who can't or doesn't want to lift heavy weight, there is an alternative method of resistance exercise called blood flow resistance training (BFR).
BFR training is a newer focus of research
BFR training isn't necessarily new, but it is a newer focus of research. Originally developed to help injured people recover while isolated to their hospital bed, BFR training involves applying enough pressure, usually by a tourniquet, to occlude venous blood flow and restrict arterial blood flow.
By doing this, the movement of oxygen, metabolic byproducts (i.e. lactate, phosphate, hydrogen, etc.), and other factors is slowed down in the exercising muscle. Research has shown that this type of exercise training significantly improves muscular strength, size, and even endurance.
Furthermore, these adaptations have all been observed at very low intensities (20-30% of the 1RM, and 2mph walking) and high repetitions (1 set of 30 followed by 3 sets of 15 for resistance exercise, and repeated 2 minute bouts of walking).
Therefore, muscular benefits can be achieved with this type of training at low intensities, thereby sparing someone from needing to lift heavy weights. However, there are some important caveats to mention.
Research suggests that heavy resistance training is more beneficial
If your goal is to compete in a weight lifting competition or gain as much strength as possible, research still suggests that heavy resistance training is more beneficial. Also, if you have known cardiovascular disease you should consult your physician before participating in this type of exercise. Although research is beginning to examine the role of this exercise method in clinical populations, there is still not enough research to promote its use in any non-healthy subjects at the moment.
Finally, the pressures applied in research vary. The point of the applied pressure is to occlude venous (lower pressure) blood flow and thereby restrict arterial (higher pressure) blood flow. If planning to participate in this type of exercise, use a pressure that provides the least discomfort while still providing a noticeable increase in fatigue during light intensity exercise.
*For more examples of other variations/exercises look under Multimedia-VDF Exercise Tips
Caution- Not intended for folks who have heart disease, hypertension, or any other chronic diseases
**Consult with a physician and/or medical healthcare provider before starting any exercise regimen
***To learn specific exercise techniques refer to an exercise specialist/exercise physiologist
Article’s Resources
Abe, T., Kearns, C. F., & Sato, Y. (2006). Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle, Kaatsu-walk training. J Appl Physiol (1985), 100(5), 1460-1466. doi: 10.1152/japplphysiol.01267.2005
Libardi, C. A., Chacon-Mikahil, M. P., Cavaglieri, C. R., Tricoli, V., Roschel, H., Vechin, F. C., . . . Ugrinowitsch, C. (2015). Effect of concurrent training with blood flow restriction in the elderly. Int J Sports Med, 36(5), 395-399. doi: 10.1055/s-0034-1390496
Patterson, S. D., & Ferguson, R. A. (2010). Increase in calf post-occlusive blood flow and strength following short-term resistance exercise training with blood flow restriction in young women. Eur J Appl Physiol, 108(5), 1025-1033. doi: 10.1007/s00421-009-1309-x