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Snippit 70 ► Amplify your Bench with BFR
Snippit is made possible by listeners like you.Please help support the podcast:► https://www.patreon.com/snippitscience
Welcome to Episode 70.
Today's episode revisits our original concept of short and snappy (hence Snippit) article reviews. I also put a slightly different spin on the review as I personally copied the same study and did the protocol as a comparison. It was a good challenge and I give my own results and personal opinion on this type of training.
Hope you enjoy it.
Also, thank you to our podcast sponsor EliteForm, which brings together cutting edge sports science technologies. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker.
Effects of low-intensity bench press training with restricted arm muscle blood flow on chest muscle hypertrophy: a pilot study.
Yasuda T1, Fujita S, Ogasawara R, Sato Y, Abe T.
Abstract
Single-joint resistance training with blood flow restriction (BFR) results in significant increases in arm or leg muscle size and single-joint strength. However, the effect of multijoint BFR training on both blood flow restricted limb and non-restricted trunk muscles remain poorly understood.
To examine the impact of BFR bench press training on hypertrophic response to non-restricted (chest) and restricted (upper-arm) muscles and multi-joint strength, 10 young men were randomly divided into either BFR training (BFR-T) or non-BFR training (CON-T) groups.
They performed 30% of one repetition maximal (1-RM) bench press exercise (four sets, total 75 reps) twice daily, 6 days week(-1) for 2 weeks.
During the exercise session, subjects in the BFR-T group placed elastic cuffs proximally on both arms, with incremental increases in external compression starting at 100 mmHg and ending at 160 mmHg. Before and after the training, triceps brachii and pectoralis major muscle thickness (MTH), bench press 1-RM and serum anabolic hormones were measured.
Two weeks of training led to a significant increase (P
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Snippit is made possible by listeners like you.Please help support the podcast:► https://www.patreon.com/snippitscience
Welcome to Episode 70.
Today's episode revisits our original concept of short and snappy (hence Snippit) article reviews. I also put a slightly different spin on the review as I personally copied the same study and did the protocol as a comparison. It was a good challenge and I give my own results and personal opinion on this type of training.
Hope you enjoy it.
Also, thank you to our podcast sponsor EliteForm, which brings together cutting edge sports science technologies. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker.
Effects of low-intensity bench press training with restricted arm muscle blood flow on chest muscle hypertrophy: a pilot study.
Yasuda T1, Fujita S, Ogasawara R, Sato Y, Abe T.
Abstract
Single-joint resistance training with blood flow restriction (BFR) results in significant increases in arm or leg muscle size and single-joint strength. However, the effect of multijoint BFR training on both blood flow restricted limb and non-restricted trunk muscles remain poorly understood.
To examine the impact of BFR bench press training on hypertrophic response to non-restricted (chest) and restricted (upper-arm) muscles and multi-joint strength, 10 young men were randomly divided into either BFR training (BFR-T) or non-BFR training (CON-T) groups.
They performed 30% of one repetition maximal (1-RM) bench press exercise (four sets, total 75 reps) twice daily, 6 days week(-1) for 2 weeks.
During the exercise session, subjects in the BFR-T group placed elastic cuffs proximally on both arms, with incremental increases in external compression starting at 100 mmHg and ending at 160 mmHg. Before and after the training, triceps brachii and pectoralis major muscle thickness (MTH), bench press 1-RM and serum anabolic hormones were measured.
Two weeks of training led to a significant increase (P