What does bfr do

Let me explain Blood Flow Restriction (BFR) training and its effects on the body.

1. Basic Mechanism

• Involves partially restricting blood flow to working muscles during exercise
• Uses specialized bands/cuffs around limbs
• Reduces venous return while maintaining some arterial flow
• Creates metabolic stress with lighter weights

2. Primary Benefits

• Increases muscle size (hypertrophy)
• Builds strength using lighter weights (20-30% of 1RM)
• Accelerates recovery
• Reduces joint stress
• Preserves muscle during injury/rehab

3. How It Works

• Metabolic stress accumulation
• Increased growth hormone release
• Enhanced protein synthesis
• Cell swelling effect
• Increased muscle fiber recruitment

4. Best Uses

• Rehabilitation from injury
• Breaking through plateaus
• Maintaining muscle during injury
• Supplementing heavy training
• Early post-surgery training

5. Safety Considerations

• Should be done under proper guidance initially
• Correct pressure is crucial (7/10 tightness)
• Maximum session length of 15-20 minutes
• Not recommended for those with:
  • Blood clotting issues
  • Cardiovascular problems
  • Varicose veins
  • High blood pressure

6. Proper Application

• Upper limbs: 2 inches below shoulder/armpits
• Lower limbs: Upper thigh near groin
• Should feel “tight” but not painful
• Keep movement controlled and deliberate

7. Recommended Protocol

• 30-50% restriction for upper body
• 50-80% restriction for lower body
• 4 sets per exercise:
  • Set 1: 30 reps
  • Sets 2-4: 15 reps
  • 30 seconds rest between sets

8. Common Mistakes

• Bands too tight
• Sessions too long
• Incorrect placement
• Using too heavy weights
• Not maintaining proper form