Arm muscles account for less than 10% of the body’s muscle mass, but athletes, bodybuilders and ordinary people alike want to have the arm muscles they admire. A recent drug called Blood Flow Limit Training (BFR) has been thoroughly tested to help you get the most out of your muscles with minimal training.
In BFR training, the goal is to limit blood flow through the muscle group by surrounding the muscles in the training to stop bleeding. Tourniquets are often used for medical purposes to stop bleeding, but they may be the new favorite of the gym.
Muscle growth is caused by mechanical tension and metabolic stress. In order to produce both results, the usual muscle exercise was repeated 10-15 times with a maximum load of 65% with a short break between each group. In BFR training, the mechanical tension is significantly reduced. Studies have shown that BFR training with a maximum load of 20% can also increase muscle mass. Winding a tourniquet around the trained muscles allows blood to flow into the muscles but limits the amount of blood that can flow out. The result is swelling and accumulation of byproducts during muscle contraction. According to muscle generator Brad Schoenfeld, these by-products promote muscle growth by increasing metabolic stress.
This does not mean that traditional muscle strengthening exercises are ineffective. But with the BFR method, the trainer can repeat more groups, take a shorter break between groups, and get the same muscle strengthening effect, which is why this method is so popular in the bodybuilding industry.
Dr. John Rusin, a fitness specialist specializing in exercise therapy and rehabilitation, said in a functional muscle exercise program that it can relieve joint stress and have a major impact on local muscle growth in the upper and lower limbs.
It works, but is it safe? Suitable for everyone?
It seems strange and strange that training seems completely safe. In fact, a lighter load is more suitable for muscle reconstruction and rehabilitation. This method can be used to train upper and lower limb muscles, including the biceps, triceps and quadriceps. But that doesn’t mean limiting the blood flow for each workout. Athletes and others who want to build muscle should do BFR once a week.
However, limiting blood flow is a tricky issue, and trainers can use bandages or resistance bands designed specifically for BFR training. Dr. Rusin recommends 70% tension because the goal is to limit blood flow rather than stop it. After banding the bandage, you can practice normally.