Blood flow restriction training is making waves of late.
It sounds new. It sounds scientific. And some are saying it’s revolutionary.
Well, it also smacks of artifice. Like it was contrived by marketers to sell the latest round of magazines, pills, and powders.
And so if you’ve been skeptical, good. You should be.
You see, the more time you spend educating yourself in the ways of muscle building, the more you become certain of one thing:
If something sounds too good to be true — too easy, too effective, too innovative — it almost always is.
Eventually, you learn that there really is no shortcut to building a strong, muscular, lean body.
There are right and wrong ways of going about it, of course, but at least 80% of your long-term results will come from diligent application of the fundamentals:
An emphasis on heavy compound lifting.
Sensible workout programming.
Ensuring you recover adequately.
Proper diet and nutrition.
Everything that falls outside of those boundaries should be viewed with a gimlet eye. As, at best, marginally important.
Which brings us to the subject at hand: blood flow restriction training (also known as occlusion training).
What is it? How is it supposed to work? How effective is it? Is it dangerous? How do you do it correctly?
Well, this episode is going to give you answers to all those questions and more. By the end, you’re going to have everything you need to determine whether BFR is right for you and how to do it safely and effectively.
Time Stamps:
4:05 – What is blood flow restriction training?
4:50 – How does blood flow restriction work?
6:17 – How does blood flow restriction affect muscle growth?
12:51 – What are the benefits of blood flow restriction?
14:18 – Is blood flow restriction safe?
16:08 – How do you use blood flow restriction correctly?
19:00 – What are common mistakes that people make with blood flow restriction training?
What did you think of this episode? Have anything else to share? Let me know in the comments below!
Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
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Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
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Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
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In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
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