10:00..."Can this help develop vasculature?"...YES, think cell growth. When we get "pumped" it literally means the blood is engorged in the veins delivering oxygen and nutrients to that muscle group. To get energy (calories) to muscles there is a need to grow a larger efficient system.That signals the brain to develop thicker wider veins. Therefore mass.
For those of you that are like me and have trouble really contracting the biceps BFR training is a godsend! Pumps are so intense and has helped me develop more of a peak. As always, thank u John for the detailed video.
Love the content, John. It's more important than ever to mesh science with bodybuilding in an age where there is so much misinformation and supplement propaganda across the internet. It's very easy for beginner and advanced bodybuilders to be misguided. Great presentation. Looking forward to more collaborations like this one on your channel.
@@thomasdehon3422 I wasn't talking about blood clots, I was talking about physical effects on veins and arteries. Wearing skinny jeans is also bad for your cardiovascular system. Cloths are mostly genetic and/or caused by horrible nutrition.
@@DataLog Any evidence on the fact that it's destroying arteries and blood veins? I'm very curious about this? Aside from the BFR, I also hear that growing more muscle tissue can actually increase vein production for the area in question since larger tissue needs more blood flow and more veins. I just ordered some today for both legs and arms. I got the inspiration from Arm Wrestling legend Michael Todd training, who use them all the time.
I like the detailed explanations. I can see this benefiting so many injured people that have not responded well to other therapy. For myself, being hit by other people 4 times in auto accidents, this is of keen interest to me. Very well spoken and thank you.
This is fantastic I really like that you did this video. I gave up on trying to find something better and more convenient than a voodoo floss band for BFR. I would use elite FTS elbow wraps and spend loads of energy trying to pull them up over my biceps. It was horribly inconvenient but it really did work. I’m stoked I can purchase this equipment. I already have visited the product online. I definitely can justify the purchase
one thing is not aforementioned above is the cuff width. you can not use comfortably ROM for the biceps curl. furthermore, research has indicated that you should take into account individualized cuff pressure, limb circumferences and Systolic blood pressure. ( Loenneke et al. 2012)
I allways gain better when I.dont get sore. Even drop sets to failure on each drop I rarely get sore. I learned that years ago in my early 20s that soreness isnt needed. I only get sore if my diet is crap and Ive been doing what you said about eating carbs before AND after my workout and its helped me recover even faster. Im interested in this bfr for taking a week or two off to recover. Not sure I could figure out this pressure issue though.
that's bull. if I squat 405lbs for 20 reps multiple sets I get sore every time. my legs where sticks until I did that. arms are 20 inches now with 28 inch thighs at 240lbs
RE VIEW THIS VIDEO!!!...By far the most succinct lesson in BFR training on the web. I've been looking for info on UA-cam for a year now and found many doctors and scientists explain blood flow occlusion but they never explain the pressure required nor do they explain the chemical reaction in our limbs. YOU FEED THE MAJOR MUSCLE GROUPS (the four limbs) WITH NUTRIENTS AND CHEMICALS NEEDED FOR MUSCLE CELLS TO REGENERATE.
The only problem I have with this method is when its either being used for far too long at a single session, aswell as using it on elderly people with risk factors for already developed stenoses of the upper limb arteries. Most of them wouldn't be aware of their existance (the upper limb is superior in regards to its compensation abilities) until an angiography of the upper limbs is conducted, yet having a stenosis somewhere in a.brachialis or subclavia is a huge disposition to develop acute limb ischaemia due to arterial thrombosis, should a turniquet be applied at the common spot even with a lower than max pressure. Virchow's triad. I would also be a little worried when it comes to people with undiagnosed thrombophilic states (genetic, relatively common disorders leading to a higher chance of developing a blood clot mainly in the deep venous but also in the superficial venous systems). The pressure around the arm is surely enough to collapse a bunch of veins there some of them might get clotted. Anyways I wouldn't worry tooo much I think the benefits far outway the risks. Keep up the good work!
*How long in an arm workout should you wear a BFR band? *When should you remove or deflate? *Is there a difference in where you put the band for triceps vs biceps? Hoping for your kind response:)
Having used proper BFR bands (the band, the proper pressure, and a separate cooling medium), I know these work and work wonders. But... $350, $500 for a personal set. Does Smart Tools happen to offer a military discount, or one for disabled veterans? Thanks, in advance, for entertaining my question.
I started using bar bands recently me and my workout partner used them on biceps/triceps workout with chest workout also we do one week heavy and the next week volume and Monday we will start our volume week and Monday start legs
These cuff are going over the entire biceps is that how it sopposed to be, Other bands are different more like making the biceps a ballon. The se cuffs seem life they would not allow the ballon to inflate.
When BFR is used with compound exercises like the bench press or squat there appears to be an increase in muscle recruitment above the cuff due to fatigue occurring below. This emphasizes a phenomenon known as “down stream fatigue” which suggests that your body using muscles close to the trunk to provide stability and force production even when muscles away from the trunk are working. As a result the studies that have investigated the question have yielded to show an increase in size and strength of the pecs, and glutes.
@@LiftersClinic oh, I understand it after watching the video. Was just commenting how it sounds so strange after years of hearing the opposite, I wasn't refuting it.
It’s not less blood it’s actually keeping the blood in. 50% occlusion means that only 50% of the blood that goes in comes back out and gets recirculated.
Is this an example of a BFR workout we should be doing? If I want to increase arm vascularity for example, should I follow this banded curl workout only, or does an effective BFR workout consist of more volume than this?
The exercise was just an example. John, myself and the team at The BFR Pros will be creating BFR specific templates for each body area. Soon!!! Very soon!!!
I hate public gyms, so I made one at home, I'd fit in BFR + resistance bands when I'm not at home and can't train, for instance when I'm in session in Uni and have to switch towns for 20 days, they're a very , very good tool to get a good, fast workout.
I'm thinking about buying some cheap bands for it. For the most part do you find it pointless though? I mean you don't get any more real gains compared to normal do you?
@@outerspacing9207 well you get a good workout, I've recently incorporated it as a finisher to my workouts it works great, it's a good tool to use for that final pump and fatigue. It won't replace the gym but for those days when you feel you wanna go a bit lighter it does the job.
Awesome content, like always.. super helpful, I've been going to tight on BFR... couple of questions..Is BFR ok as a finisher? Also, frequency, how often is it ok. Thanks guys
Would you please clarify who should not use BFR training. I received the following list from CE International: severe infection traumatized limbs peripheral neuropathy raynauds sickle cell Lymphedema history of DVT Pregnancy varicose veins cardiac disease history of stroke circulation issues based on the videos I've watched, BFR should be effective for older/injured people. According to this list it seems like older/injured people would not be good for BFR. I think it's remarkable and would like some clarification.
whats the protocol for legs? its supposed to be less pressure on legs, do you use the same ultrasound on say the foot and reduce pressure back to circulation point? ?
When can we expect a product for the "regular" bodybuilder? I have some straps, but I have no clue about the tightness required (my triceps has gone blue sometimes).
thanks a lot for the amount of info in this short video, i'd like to know the frequency of using bfr per week as per month! and also is it only applicable for arms and legs?
Is there training so i can learn to do all the measuring myself? I’ve been interested in this kind of training for a long time but I dint know where to start.
Man it's the truth I train at the powerhouse gym where IFBB hall of famer Ron Love is a trainer and he has said the same thing about you and the detail that you give and train with. You are a blessing to bodybuilding.
So training like this would be recommended like once a week on the rest day of the muscle we plan to restrict blood flow on? Amazing video again! Very interested in seeing how to incorporate this into my current training.
Rana Napier the evidence shows a minimum or 2 days/wk and a max of 3 days/wk should be used. The volume of sets is a bit more detailed. Templates will be coming soon.
Sooooo, how can the average person use this. I can imagine those cuffs are quite expensive. What’s the issue from the way you’ve been doing it over the last couple of years? I’m just thinking of practicality.
Lifters Clinic that’s a lot of money for the average person to find for some BFR. What makes these so much better than wraps and tourniquets? I fail to see it, I’m all for science and progression of the application of BFR but 350...... there wasn’t any talk about weight to be used, love the idea. Still some teething issues I feel. I use BFR especially with clients recovering from trauma, but I feel this is very over complicated.
@@mountaindog1 On the lower end is definitely better than higher end though. But I'm wondering why it was showing 185mm/Hg here though. Maybe the sphygmomanometer was broken? Btw I threw in a couple sets of Meadows Rows today, I really like them and will be incorporating them into my back accessory work!
Matthew Eubanks products or not, the reality is that using an emergency tourniquet or a tight knee wrap can harm you. Like with anything it’s up to you to decide.
For more SWIS 2018 videos click this link: ua-cam.com/play/PLNAUreWTt_Sjp8fueBtXJdAExebh0yBDn.html
Can this work for glutes?
Still helping us out, RIP Sir
He is not die
@@uzayermd3373 inglish
@@uzayermd3373 yes he is
Wow nobody’s done one this detailed before 🔥💪🏻
yea the info is coming along way on this
A great teacher that genuinely want to help people by sharing his knowledge.
RIP John. Your kindness will be missed
10:00..."Can this help develop vasculature?"...YES, think cell growth. When we get "pumped" it literally means the blood is engorged in the veins delivering oxygen and nutrients to that muscle group. To get energy (calories) to muscles there is a need to grow a larger efficient system.That signals the brain to develop thicker wider veins. Therefore mass.
For those of you that are like me and have trouble really contracting the biceps BFR training is a godsend! Pumps are so intense and has helped me develop more of a peak. As always, thank u John for the detailed video.
Love the content, John. It's more important than ever to mesh science with bodybuilding in an age where there is so much misinformation and supplement propaganda across the internet. It's very easy for beginner and advanced bodybuilders to be misguided. Great presentation. Looking forward to more collaborations like this one on your channel.
science and workout, two of my favorite things combined!
I literally just checked you profile for a new video and my prays were answered.. its going to be a good day
Also john would love to see another marvel inspired workout in memory of the great Stan lee
Excelsior!
I thought occlusion training was a silly fad but this was very eye-opening.
pretty cool right!
Not a fad at all, but it does have to be done properly.
It is silly. It destroys your veins and arteries and you lose strength.
@@thomasdehon3422 I wasn't talking about blood clots, I was talking about physical effects on veins and arteries. Wearing skinny jeans is also bad for your cardiovascular system. Cloths are mostly genetic and/or caused by horrible nutrition.
@@DataLog Any evidence on the fact that it's destroying arteries and blood veins? I'm very curious about this? Aside from the BFR, I also hear that growing more muscle tissue can actually increase vein production for the area in question since larger tissue needs more blood flow and more veins. I just ordered some today for both legs and arms. I got the inspiration from Arm Wrestling legend Michael Todd training, who use them all the time.
I like the detailed explanations. I can see this benefiting so many injured people that have not responded well to other therapy. For myself, being hit by other people 4 times in auto accidents, this is of keen interest to me. Very well spoken and thank you.
Rest in peace John.
Wow this kid's a genius.
Kid.. ok Daniel
This is fantastic I really like that you did this video. I gave up on trying to find something better and more convenient than a voodoo floss band for BFR. I would use elite FTS elbow wraps and spend loads of energy trying to pull them up over my biceps. It was horribly inconvenient but it really did work. I’m stoked I can purchase this equipment. I already have visited the product online. I definitely can justify the purchase
Stick with heavy weight but know your limits. No pain no gain. Great video.
Best video on the subject from the top videos in the search.
Thank you John ,Jase uk
one thing is not aforementioned above is the cuff width. you can not use comfortably ROM for the biceps curl. furthermore, research has indicated that you should take into account individualized cuff pressure, limb circumferences and Systolic blood pressure. ( Loenneke et al. 2012)
Thanks. I had many questions about this before now and I got the answers.
I allways gain better when I.dont get sore. Even drop sets to failure on each drop I rarely get sore. I learned that years ago in my early 20s that soreness isnt needed. I only get sore if my diet is crap and Ive been doing what you said about eating carbs before AND after my workout and its helped me recover even faster. Im interested in this bfr for taking a week or two off to recover. Not sure I could figure out this pressure issue though.
that's bull. if I squat 405lbs for 20 reps multiple sets I get sore every time. my legs where sticks until I did that. arms are 20 inches now with 28 inch thighs at 240lbs
new video new day learning more
RE VIEW THIS VIDEO!!!...By far the most succinct lesson in BFR training on the web. I've been looking for info on UA-cam for a year now and found many doctors and scientists explain blood flow occlusion but they never explain the pressure required nor do they explain the chemical reaction in our limbs. YOU FEED THE MAJOR MUSCLE GROUPS (the four limbs) WITH NUTRIENTS AND CHEMICALS NEEDED FOR MUSCLE CELLS TO REGENERATE.
Thank you for this great video packed with info sir! I love this channel
BFR = Big Friggin Rocket!
Best info on the topic
It's the future y'all! Great info John!
The only problem I have with this method is when its either being used for far too long at a single session, aswell as using it on elderly people with risk factors for already developed stenoses of the upper limb arteries. Most of them wouldn't be aware of their existance (the upper limb is superior in regards to its compensation abilities) until an angiography of the upper limbs is conducted, yet having a stenosis somewhere in a.brachialis or subclavia is a huge disposition to develop acute limb ischaemia due to arterial thrombosis, should a turniquet be applied at the common spot even with a lower than max pressure. Virchow's triad. I would also be a little worried when it comes to people with undiagnosed thrombophilic states (genetic, relatively common disorders leading to a higher chance of developing a blood clot mainly in the deep venous but also in the superficial venous systems). The pressure around the arm is surely enough to collapse a bunch of veins there some of them might get clotted. Anyways I wouldn't worry tooo much I think the benefits far outway the risks. Keep up the good work!
Thank you doc!
@@mountaindog1 always sensei :)))
*How long in an arm workout should you wear a BFR band? *When should you remove or deflate?
*Is there a difference in where you put the band for triceps vs biceps?
Hoping for your kind response:)
take off immediately after workout is done
Put band for biceps/triceps at same point ... High up on arm by humerus bone and under armpit area .
Really interesting... massive implications. Thank you John
Wow. Great instructive videos. Thank you. Going to take my workout to the next level :)
Having used proper BFR bands (the band, the proper pressure, and a separate cooling medium), I know these work and work wonders.
But... $350, $500 for a personal set.
Does Smart Tools happen to offer a military discount, or one for disabled veterans? Thanks, in advance, for entertaining my question.
I use to have skinny calves and now I don't. Thanks to BFR.
did you tie it at the calf or upper thigh?
excellent breakdown and explanation.
Is this a way to add volume without being especially neurologocally taxing versus lifting heavy?
yes
John,
I requested this some weeks ago from you and you delivered! 👍
Is this product available yet or no? I will definitely be purchasing this! 💪👍
I think BFR Pros maybe have it?
No just type in “smart cuffs by smart tools” on google. That’s exactly what I did and found them. Im going to order them soon
Wow, The Ultimate Warrior was ahead of his time....
Nothing but knowledge...🤓🤘💪
How do I BFR my chest and back
Will BFR training bulk you up faster?
Nucleus overload
I started using bar bands recently me and my workout partner used them on biceps/triceps workout with chest workout also we do one week heavy and the next week volume and Monday we will start our volume week and Monday start legs
These cuff are going over the entire biceps is that how it sopposed to be, Other bands are different more like making the biceps a ballon. The se cuffs seem life they would not allow the ballon to inflate.
Great video, very informative
is there options for BFR to target things that arn't limbs? like how could you restrict blood flow for back or chest workouts?
cant do it
When BFR is used with compound exercises like the bench press or squat there appears to be an increase in muscle recruitment above the cuff due to fatigue occurring below. This emphasizes a phenomenon known as “down stream fatigue” which suggests that your body using muscles close to the trunk to provide stability and force production even when muscles away from the trunk are working. As a result the studies that have investigated the question have yielded to show an increase in size and strength of the pecs, and glutes.
@@LiftersClinic I've heard the same
Can you give us a bfr training vid? Thanks.
Hassan Karimi coming soon buddy.
Less blood sounds counterintuitive to what we've always learned, but this was very interesting.
zootybang true but the same level of restriction occurs in weight training.
@@LiftersClinic oh, I understand it after watching the video. Was just commenting how it sounds so strange after years of hearing the opposite, I wasn't refuting it.
It’s not less blood it’s actually keeping the blood in. 50% occlusion means that only 50% of the blood that goes in comes back out and gets recirculated.
What is that last but he mentioned. Where is his page. I wanna learn more.
BFR Pros
Head to www.thebfrpros.com
Can BFR bands be used on more compound lifts? Barbell rows/presses or DB rows
squats for your legs
Great video. If you use knee wraps during squats, is that a form of BFR?
not really....I guess you could do calf raises with that though and its brf for calves
@@mountaindog1 , Ok thank you!
Very interesting idea. If you were doing biceps and triceps in the same workout would you take the bands off between body parts? Thanks for any help.
no i would crank through in superset fashion, and it would burn like hell
Is this an example of a BFR workout we should be doing? If I want to increase arm vascularity for example, should I follow this banded curl workout only, or does an effective BFR workout consist of more volume than this?
this every 48 hours is the experiment to try
The exercise was just an example. John, myself and the team at The BFR Pros will be creating BFR specific templates for each body area. Soon!!! Very soon!!!
Very informative!
I hate public gyms, so I made one at home, I'd fit in BFR + resistance bands when I'm not at home and can't train, for instance when I'm in session in Uni and have to switch towns for 20 days, they're a very , very good tool to get a good, fast workout.
I'm thinking about buying some cheap bands for it. For the most part do you find it pointless though? I mean you don't get any more real gains compared to normal do you?
@@outerspacing9207 well you get a good workout, I've recently incorporated it as a finisher to my workouts it works great, it's a good tool to use for that final pump and fatigue. It won't replace the gym but for those days when you feel you wanna go a bit lighter it does the job.
@@ivangadzhanov yea now I'm leaning towards the more expensive cuff style ones....I don't know I have reservations but I am interested thanks.
Is the "Pump" effect only momentary or have a long term effect?
Didn't even watch the vid, just came to leave a like. Love John! Keep the goods coming!!
And another kewl video !!
Do we lift heavy with these?
No.
Hey Jon, just wondering where do you get these shirts and hoodies?
Awesome content, like always.. super helpful, I've been going to tight on BFR... couple of questions..Is BFR ok as a finisher? Also, frequency, how often is it ok. Thanks guys
yes and 2-3x a week depending on how sore you get
Would you please clarify who should not use BFR training. I received the following list from CE International:
severe infection
traumatized limbs
peripheral neuropathy
raynauds
sickle cell
Lymphedema
history of DVT
Pregnancy
varicose veins
cardiac disease
history of stroke
circulation issues
based on the videos I've watched, BFR should be effective for older/injured people. According to this list it seems like older/injured people would not be good for BFR. I think it's remarkable and would like some clarification.
whats the protocol for legs? its supposed to be less pressure on legs, do you use the same ultrasound on say the foot and reduce pressure back to circulation point? ?
Is this for everyday use?? As a finisher or throught the whole workout?
Nice!
Great video.
When can we expect a product for the "regular" bodybuilder? I have some straps, but I have no clue about the tightness required (my triceps has gone blue sometimes).
thanks a lot for the amount of info in this short video, i'd like to know the frequency of using bfr per week as per month! and also is it only applicable for arms and legs?
bfr 2x a week
Is it possible to do this on other bodyparts other than your limbs?
nope
It works well on my neck.
Where can we buy all that equipment? Or do we even need all of that to do this properly
Would an inexpensive fetal Doppler work to monitor the arterial pulse?
Is there training so i can learn to do all the measuring myself? I’ve been interested in this kind of training for a long time but I dint know where to start.
Really cool video, thanks for the information.
Mountain dog science institute of Gains
Man it's the truth I train at the powerhouse gym where IFBB hall of famer Ron Love is a trainer and he has said the same thing about you and the detail that you give and train with. You are a blessing to bodybuilding.
😆
3:15
Is
Spreading
Aroud
New
Workout
Whenever I do BFR training, I noticed my arms and later my face break out into hives/eczema. Anyone else notice this?
👌👊👍
lol he think paper is importent :) make my arms sleep so i get big muscles :) hahahaha love you guys this was so cooll
Can I use this for my golfers elbow and if so how and where would I set up the band?
The elbow issue is technique. Check your swing mechanics. That is how I cured it. Watch TW's swing.
185. Sounds like high bp
why is the rep range 30, 15, 15, 15? Can you alter it?
Will this add build strength
So training like this would be recommended like once a week on the rest day of the muscle we plan to restrict blood flow on?
Amazing video again! Very interested in seeing how to incorporate this into my current training.
Rana Napier the evidence shows a minimum or 2 days/wk and a max of 3 days/wk should be used. The volume of sets is a bit more detailed. Templates will be coming soon.
@@LiftersClinic awesome thank you!
How do we incorporate this in our regular training?
What about triceps?
OMG this dude veins got gains
That was some scientific ass shit
How often is the suggested use?
Can a diabetic person use this?
Sooooo, how can the average person use this. I can imagine those cuffs are quite expensive. What’s the issue from the way you’ve been doing it over the last couple of years? I’m just thinking of practicality.
Matthew Hewitson these FDA posted cuffs run $350 for a pair. The materials that went into their design and the FDA listing is worth it.
You can head to www.thebfrpros.com to look them up.
Lifters Clinic that’s a lot of money for the average person to find for some BFR. What makes these so much better than wraps and tourniquets? I fail to see it, I’m all for science and progression of the application of BFR but 350...... there wasn’t any talk about weight to be used, love the idea. Still some teething issues I feel. I use BFR especially with clients recovering from trauma, but I feel this is very over complicated.
@@matthewhewitson4651 you will need another pair for legs so a full set will be 700. I think it's out of range for the average lifter.
Smile MD ,where's the wieght lol.🔥💪👍🇺🇸
Lee priest disagrees 😂 "a load of bullshit"
BFR with fat gripz????
So, chase the pump? Easy peezy.
So are we just not going to talk about how John's systolic blood pressure is 185?
haha...its actually 128/78 typically...
118/78 I meant...I get light headed alot from low blood pressure...which probably isnt good
@@mountaindog1 On the lower end is definitely better than higher end though. But I'm wondering why it was showing 185mm/Hg here though. Maybe the sphygmomanometer was broken? Btw I threw in a couple sets of Meadows Rows today, I really like them and will be incorporating them into my back accessory work!
can this be done low tech?
yes , but not with these precision
If new ways of training work, why aren’t any of the researchers gigantic?
Those cuffs are too low it looks. Not above bicep
Yea sience bitch! :D
Myo reps
BFR works but you do not need to be this dramatic with it. All this is is a product promotion.
If you want satisfactory results, use "satisfactory" equipment. If you want OPTIMAL results, you need the right equipment.
Matthew Eubanks products or not, the reality is that using an emergency tourniquet or a tight knee wrap can harm you. Like with anything it’s up to you to decide.
@@LiftersClinic Where's the link to buy the bands? ty in advance!
@@LiftersClinic ....found it www.smarttoolsplus.com/detail.cfm/id/76/name/smart-cuffs