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BFR Finishers and Hormones: Improving Testosterone in Athletes
For the past few episodes, we have focused heavily on how Blood Flow Restriction (BFR) aids in clinical rehabilitation and injury recovery. Today, we are shifting our focus to elite athletic performance and look at a study examining the hormonal impacts of adding a practical BFR finisher to the rigorous resistance training programs of collegiate American football players.
The core problem strength and conditioning coaches face is maximizing the anabolic environment for their athletes without inducing excessive catabolic stress. This episode unpacks how a brief, 10-to-12-minute BFR finisher at 20% of a 1-Repetition Maximum (1RM) can significantly elevate salivary testosterone over a seven-week period when paired with a high-volume traditional training program. We explore the physiological roles of testosterone and cortisol at the tissue level, the importance of the testosterone-to-cortisol ratio, and why the time of day you train (and test) matters enormously.
References
Discussion Points
The Role of Hormones in Hypertrophy: How testosterone binds to androgen receptors to trigger structural remodeling, and why cortisol, a glucocorticoid, acts as a catabolic counterbalance.
Study Methodology: The 7-week trial involving 58 collegiate football players, split into groups comparing traditional high-intensity training with and without a practical BFR finisher.
The BFR Protocol: A practical, field-ready protocol using 4 sets (30-20-20-20 reps) of back squats and bench presses at 20% 1RM with 45 seconds of rest.
Key Findings on Testosterone: Only the group combining high-volume traditional training with the BFR finisher saw significant increases in salivary testosterone from week 1 to week 7.
Cortisol and Adaptation: A blunted post-exercise cortisol response across all groups after 7 weeks, indicating positive physiological adaptation and improved training tolerance.
Diurnal Variations: The crucial difference between morning and afternoon hormonal profiles, and why afternoon training showed a clearer increase in the anabolic-favorable T:C ratio.
Key Topics Covered
- Elite Athletic Performance and BFR
- Endocrine Responses to Resistance Training
- Salivary Hormone Measurement (Free Testosterone vs. Total Testosterone)
- Programming BFR Finishers in Team Sports
- Managing Catabolic Stress and Recovery
Thanks for listening, and remember to keep the pump!
Chris
View all episodes
By Chris Gaviglio
5
11 ratings
For the past few episodes, we have focused heavily on how Blood Flow Restriction (BFR) aids in clinical rehabilitation and injury recovery. Today, we are shifting our focus to elite athletic performance and look at a study examining the hormonal impacts of adding a practical BFR finisher to the rigorous resistance training programs of collegiate American football players.
The core problem strength and conditioning coaches face is maximizing the anabolic environment for their athletes without inducing excessive catabolic stress. This episode unpacks how a brief, 10-to-12-minute BFR finisher at 20% of a 1-Repetition Maximum (1RM) can significantly elevate salivary testosterone over a seven-week period when paired with a high-volume traditional training program. We explore the physiological roles of testosterone and cortisol at the tissue level, the importance of the testosterone-to-cortisol ratio, and why the time of day you train (and test) matters enormously.
References
Discussion Points
The Role of Hormones in Hypertrophy: How testosterone binds to androgen receptors to trigger structural remodeling, and why cortisol, a glucocorticoid, acts as a catabolic counterbalance.
Study Methodology: The 7-week trial involving 58 collegiate football players, split into groups comparing traditional high-intensity training with and without a practical BFR finisher.
The BFR Protocol: A practical, field-ready protocol using 4 sets (30-20-20-20 reps) of back squats and bench presses at 20% 1RM with 45 seconds of rest.
Key Findings on Testosterone: Only the group combining high-volume traditional training with the BFR finisher saw significant increases in salivary testosterone from week 1 to week 7.
Cortisol and Adaptation: A blunted post-exercise cortisol response across all groups after 7 weeks, indicating positive physiological adaptation and improved training tolerance.
Diurnal Variations: The crucial difference between morning and afternoon hormonal profiles, and why afternoon training showed a clearer increase in the anabolic-favorable T:C ratio.
Key Topics Covered
- Elite Athletic Performance and BFR
- Endocrine Responses to Resistance Training
- Salivary Hormone Measurement (Free Testosterone vs. Total Testosterone)
- Programming BFR Finishers in Team Sports
- Managing Catabolic Stress and Recovery
Thanks for listening, and remember to keep the pump!
Chris