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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? 

References:

http://www.ncbi.nlm.nih.gov/pubmed/17016010

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0052843

http://www.ncbi.nlm.nih.gov/pubmed/20150565

http://www.ncbi.nlm.nih.gov/pubmed/21900845

http://www.ncbi.nlm.nih.gov/pubmed/25249278

http://www.ncbi.nlm.nih.gov/pubmed/17326698

http://jap.physiology.org/content/88/1/61

http://www.ncbi.nlm.nih.gov/pubmed/24188499

http://www.ncbi.nlm.nih.gov/pubmed/16871002

http://www.ncbi.nlm.nih.gov/pubmed/24476782

http://www.ncbi.nlm.nih.gov/pubmed/21410544

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2660095/

http://www.ncbi.nlm.nih.gov/pubmed/21360203

http://www.ncbi.nlm.nih.gov/pubmed/26323350

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What did you think of this episode? Have anything else to share? Let me know in the comments below!

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