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Blood Flow Restriction Training has long-been known by elite athletes and athletic trainers. There is a plethora of research that has been done on the subject and to the effectiveness of the method. How you can lift less weight, gain more muscle, and tone your physique.
From preventing atrophy in Wounded Warriors & injured athletes, to gains obtained by the casual gym goer, the results are indisputable. The method is used by the NFL, MLB, NHL, International Olympians, the US ARMY & many more. Unlock the potential to serious gains and more vascularity by lifting less weight by incorporating BFR Training.
The BFR method is intended to allow blood flow into the muscle, but to largely reduce the amount that leaves the muscle, causing an "Anabolic fluid shift", and a build up of beneficial metabolites and hormones, like HGH, to be released at a higher than normal rate.
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The effects of the method cause hypertrophy at low loads, usually around 10-30% of your 1RM.
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The method is perfect for home workouts or when traveling because you don't need a gym.
BFR training allows the athlete to use less weight to achieve a high anabolic response. It yields muscle size and strength gains by targeting fast twitch muscle fibers. It pre-exhaust the aerobic, slow twitch fibers, and recruits the anaerobic fast twitch fibers. Slow twitch fibers have less growth potential than fast twitch fibers. The more fast twitch recruitment in training equals the potential for more muscle growth.
Fast twitch recruitment is typically reserved by the body for high-resistance training, like lifting heavy weights for example. BFR signals the body to recruit fast twitch fibers at low loads, usually around 10-30% of your one rep max. The method causes an "Anabolic fluid shift", causing beneficial hormones, like HGH, to be released at a higher than normal rate, and that translates into the muscle being in a stressed state which triggers growth. You've always heard that you have to trick the muscle and keep it guessing to grow. In laymen's terms this method confuses the muscle, which causes the muscle to overcome and deal with the effect, the only way it knows how, and that's by generating growth.
There is so much written on the science behind the method that I will leave to the doctors and scientist. Instead, I wanna share some of my results
and opinions of BFR.
I have been using BFR training for many years. I feel that it has helped me gain muscle size and strength, while also improving the overall shape, tone, and quality of my physique. I believe that BFR training has also made me more vascular, especially in my legs and arms.
I have not been blessed by the calf gods and have always struggled to get my calves to grow. I would train them relentlessly and not see a fraction of growth. I tried every technique out there with minimal results. Once I started to use BFR for calf training I finally solved the puzzle to the bane of my existence. My calves gained size, shape, and vascularity. After seeing true results in my most stubborn body part, I became a true believer in the BFR technique.
Bigger arms seem to be one of the most common goals that men have. We all want bigger biceps & triceps and we can't neglect the forearms to complete the goal of total arm development. I built some decent size arms with my normal training regimen throughout the years, but they weren't what I envisioned them being. Once I introduced BFR into my arm day routine, I soon noticed a change. I gained size in my arms and they became more vascular, defined and have separation, which give that, 3D, anatomy chart impression that I grew up wanting. BFR is one of the main tools that I rely on as I continue to build strength, and improve my physique.
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I use BFR Training for arms, chest, legs, calves and shoulder training. Even though you connect the bands on the upper arm, research shows that the method works to increase chest development. I believe its helped me develop more muscle density in my chest, and also improved the aesthetic deltoid separation that I strive for.
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I have specific BFR Training days, and I also incorporate it after my normal training regimen.
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When I'm busy and can't get to the gym or when traveling, I strap on the BFR bands, grab a resistance band, and get some work in. I end up with an incredible "fluid shift" pump, that has positive metabolic changes.
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You want to apply the bands and tighten to around a 7 out of 10 on a tightness scale. If you feel numbness then you have it on to tight, release and reapply.
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Apply the bands to the upper arms, for chest, arms, shoulder training.
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Upper quadricep for leg and calf training. You may also apply below the knee for calf specific training.
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Lower the amount of weight you would normally use for any workout performed using the BFR method.
Chris Gowen
Founder - Directional Force
ONE YEAR WARRANTY ON OUR BANDS
WE DEVELOPED BANDS THAT ARE...
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Specifically designed for the BFR Method at the optimal specs...
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Constructed from high quality Performance Elastic at the optimal 2" width..
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Designed to be used on the arms, legs and calves, no need for additional sets per body part...
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Quick release adjustable clamping system to stay in place, easy on easy off, unlike using wraps, etc..
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Set of two bands..
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One year warranty
Please do your own research and learn the facts and techniques on your own. You can use the information links provided on this page as a good starting point.
These are my opinions and based on my personal results. Yours may be different. If you're determined to get better, then do your research, educate yourself, and find what works for you as you continue to develop. Nothing totally replaces heavy lifting but you can’t ignore the results of this method. If you're serious about what you’re doing then you need to incorporate BFR into your training regimen.
Chris Gowen
President of Directional Force, LLC