Sten Stray-Gundersen, is a leading Blood Flow Restriction expert. He has his MS and is a PhD candidate at the University of Texas - Austin, he’s a Published, BFR trainer and works at ROI High Performance Training, where he uses BFR for Strength and Conditioning, Endurance Training, and Recovery for his clients. Sten also applies BFR in his work with Olympians and elite military personnel.
He has been a high level, top competitive champion athlete, in speed skating, cross country skiing, alpine running, an NCAA division one soccer player and a captain at Dartmouth as a starting freshman throughout his senior year.
Blood flow restriction (BFR) is a training method that has gained significant attention in recent years. It involves restricting blood flow to a muscle group using a specialized cuff or band, allowing individuals to train with lighter weights while still achieving similar benefits to heavy weight training. In this article, we will provide a comprehensive guide on blood flow restriction training, including its benefits, how to use it, and potential risks.
Benefits of Blood Flow Restriction Training
BFR training has been shown to provide numerous benefits, including:
Increased muscle strength: BFR training allows individuals to achieve similar strength gains to heavy weight training using lighter weights.
Muscle hypertrophy: BFR training has been shown to increase muscle size and mass, particularly in type II muscle fibers.
Improved endurance: BFR training can improve muscle endurance and aerobic capacity, allowing individuals to train for longer periods.
Reduced risk of injury: BFR training can be a safer alternative to heavy weight training, reducing the risk of joint and ligament strain.
How to Use Blood Flow Restriction Training
To use BFR training, you will need a specialized cuff or band that can be wrapped around the top of a limb. The cuff or band should be tight enough to restrict blood flow but not so tight that it causes pain or discomfort. It is recommended to start with a lower pressure and gradually increase it as you become more comfortable.
BFR training can be incorporated into your existing training routine by performing exercises such as squats, lunges, and bicep curls with the cuff or band in place. It is recommended to perform 3-4 sets of 15-30 reps with a lighter weight than you would typically use.
Potential Risks of Blood Flow Restriction Training
While BFR training is generally safe, there are potential risks to consider. These risks include:
Skin irritation: The cuff or band may cause skin irritation, particularly if worn for extended periods.
Nerve damage: If the cuff or band is too tight, it can compress nerves and cause damage.
Blood clots: BFR training can increase the risk of blood clots, particularly in individuals with pre-existing medical conditions.
Conclusion
Blood flow restriction training is a highly effective training method that can provide numerous benefits for individuals looking to improve their strength, endurance, and overall fitness. While there are potential risks to consider, when used correctly, BFR training can be a safe and effective alternative to heavy weight training. We hope this article has provided you with a comprehensive guide on blood flow restriction training, and we look forward to helping you achieve your fitness goals.
In other words, Sten is a beast!
1:38 what is blood flow restriction training?
3:31 what are the benefits of blood flow restriction training?
3:59 how does using lighter weights create the same or maybe even better results?
5:54 what stimulates muscle growth?
6:15 the basics of muscle growth
6:46 metabolic burn
7:26 muscle growth happens through neural mediated pathways
8:17 the three elements of strength training: endurance, strength, and aesthetics/size
9:12 do we want to break down the muscle, so it comes back bigger, better, stronger?
10:56 venous blood flow and the pump
13:13 is muscle damage good or bad?
15:30 how blood flow restriction is such a good methodology for someone who may be ill or is just getting back into resistance training
17:18 is this its own encompassing modality that is used for all fitness? Or is it just one of many effective modalities?
18:39 augmented positive hormonal changes that are otherwise very difficult to achieve with traditional training
21:11 the importance of pulsing
23:38 metabolic stress
24:10 what was it about blood flow restriction that lit him up? 28:41 results with elite level athletes and military personnel
29:35 heart rate variability
30:50 athletes demonstrate better heart rate variability when they participate in blood flow restriction training!
36:48 stress factors and training
37:50 dose dependent stressors
38:09 sauna stressors
39:10 stimulating adaptation
40:30 B Strong proprietary implementation of blood flow restriction training.
43:15 As long as we are inducing fatigue in something that normally wouldn’t be inducing of fatigue, we’re stimulating adaptation with blood flow restriction.
45:40 30 Reps! With blood flow restriction is a different kind of burn!
48:25 the differentiators and superior efficacy of the B-Strong bands
50:25 why does it feel better during a BFR rep than it does when you are resting?
54:54 the different kind of pump that you get with blood flow restriction
55:25 hard gainers
56:45 the importance of surplus calories and protein 1:02:27 does blood flow restriction training work synergistically with intermittent fasting?
1:06:45 Do we want to be anabolic, or do we want to be in the state of autophagy?
1:11:50 the power of intermittent fasting
1:15:30 B-Strong proprietary blood flow restriction training
1:17:10 where to go to find out more about B-Strong blood flow restriction training. B-Strong. training
1:18:20 B Strong bands demonstration
1:19:30 mmHg pressure
1:25:10 efficacious in osteopenia and osteoporosis?
1:28:10 blood flow restriction training and metabolic dysregulation and hormonal dysregulation
1:42:10 the 5 most important things people can do within the blood flow restriction training protocol
1:45:15 band specific protocols
1:47:05 one of the biggest applications for blood flow restriction training is for people who are physically restricted or physically challenged in some way. Perfect for people in “clinical populations”
1:48:05 verifications for people who have muscle wasting
1:51:20 outer space applications
1:55:05 Sten’s nutritional preferences
1:57:45 macro nutrients
2:00:25 blood flow restriction training from 32,000-foot view. Travel and wrap up!
