In this episode of BFR Radio, we begin a new series exploring how blood flow restriction (BFR) training can support rehabilitation following major injuries and surgery. For the first episode in this series we are focusing on the acute phase of ACL reconstruction — the period before and immediately after surgery when exercise is limited. You’ll hear how pre-operative BFR strengthening can help protect quadriceps endurance heading into surgery, how passive BFR can reduce post-operative muscle loss by more than half, and how combining BFR with neuromuscular electrical stimulation (NMES) offers a promising strategy to maintain muscle size during immobilisation. Key studies discussed: Zargi et al. – Pre-operative BFR exercise before ACL reconstruction Takarada et al. – Passive BFR in the first 2 weeks after ACLR Franz et al. – Passive BFR following knee replacement Slysz et al. – Passive BFR with NMES during unloading Whether you’re a clinician, coach, or athlete, this episode provides practical insights into using BFR at the earliest stages of ACL rehabilitation to set the foundation for long-term recovery.   Thanks for listening and remember to keep the pump.   Chris   References (APA 7th edition) Franz, A., Heiß, L., Schlotmann, M., Ji, S., Strauss, A. C., Randau, T., & Fröschen, F. S. (2025). Passive blood-flow-restriction exercise’s impact on muscle atrophy post-total knee replacement: A randomized trial. Journal of Clinical Medicine, 14(15), 5218. Slysz, J. T., Boston, M., King, R., Pignanelli, C., Power, G. A., & Burr, J. F. (2021). Blood flow restriction combined with electrical stimulation attenuates thigh muscle disuse atrophy. Med Sci Sports Exerc, 53(5), 1033-1040. Takarada, Y., Takazawa, H., & Ishii, N. (2000). Applications of vascular occlusion diminish disuse atrophy of knee extensor muscles. Medicine & Science in Sports & Exercise, 32(12), 2035-2039. Žargi, T., Drobnič, M., Stražar, K., & Kacin, A. (2018). Short–term preconditioning with blood flow restricted exercise preserves quadriceps muscle endurance in patients after anterior cruciate ligament reconstruction. Frontiers in physiology, 9, 1150.

Welcome back to BFR Radio, and to the next episode in our aerobic BFR training series.In this episode, we explore a fascinating 4-week study that combines repeated sprint training with BFR cuffs in university-level basketball players. Article: Elgammal, M., Hassan, I., Eltanahi, N., & Ibrahim, H. (2020). The effects of repeated sprint training with blood flow restriction on strength, anaerobic and aerobic performance in basketball. International Journal of Human Movement and Sports Sciences, 8(6), 462-468. Here’s what we cover: 📋 The study protocol: 15m shuttles, 3x/week, progressive BFR pressure 🏋️‍♂️ Strength gains: +22.7kg in squat 1RM (BFR group) 💨 Anaerobic improvements  🫁 Aerobic gains: VO₂max up 7.9 mL/kg/min 🧠 How this protocol can be used in real-world team sport settings ⚙️ Cuff pressure strategy and how to adapt it with different BFR brands This is a highly applicable episode for S&C coaches, sport scientists, and practitioners working in field and court-based sports.We also discuss practical considerations around pressure, cuff types, and short-block periodisation.   🎧 Tune in now and remember to check out our previous episodes on sprint training, cycling BFR, and more.🌐 www.thebfr.co📩 Contact: @thebfr.co on socials

In this episode of BFR Radio, we explores a novel and practical approach to blood flow restriction (BFR) training—applying BFR after sprint intervals, during the recovery period. Drawing on recent research in trained cyclists, we examine how this method can significantly increase VO₂max (by 4.5%) without compromising sprint performance or technique. This episode goes beyond the data—highlighting why improving aerobic capacity matters, particularly for athletes in sprint-based or high-intensity intermittent sports. Enhancing oxygen delivery and mitochondrial density not only supports aerobic efficiency but also plays a key role in buffering capacity, lactate clearance, and recovery between high-output efforts. Key Points Discussed: Study overview: Sprint interval training with post-exercise BFR Increases in VO₂max without detriment to sprint performance Muscle biopsy findings: HIF-1α and its role in angiogenesis Why aerobic development is critical—even for sprinters Potential applications in track and field (200–400m), rugby sevens, and other high-intensity running sports Practical programming: Suggested BFR recovery protocol after sprint efforts Short- vs long-term adaptation: What to monitor beyond VO₂max This approach is particularly valuable when BFR during the work phase is not feasible or tolerable. By applying BFR during passive recovery, coaches and athletes may unlock meaningful adaptations without interfering with intensity or movement quality. Thanks for listening, and remember to keep the pump!   Chris   📍Learn more or purchase cuffs: www.thebfr.co📩 Connect or share your experience using this method: @thebfr.co🎧 Subscribe and rate BFR Radio wherever you listen🔁 Found this valuable? Please share with a colleague, athlete, or coach

In the latest episode of BFR Radio, I continue the journey of BFR aerobic exercise and look into the benefits of BFR cycling combined with high-intensity interval training for cyclists. In episode 3, I covered a BFR cycling training study that compared low-intensity BFR cycling with more traditional high-intensity interval training. The results for including low-intensity BFR cycling were surprising in producing both aerobic and strength gains.  In this episode, I am reviewing a comprehensive 2022 study, examining how BFR cycling not only improves VO2 max and endurance but also significantly enhances muscle size and strength. Article: Tangchaisuriya, P., Chuensiri, N., Tanaka, H., & Suksom, D. (2021). Physiological Adaptations to High-Intensity Interval Training Combined with Blood Flow Restriction in Masters Road Cyclists. Medicine and science in sports and exercise, 54(5), 830-840. I’ll go into the specific training protocols used, the physiological responses measured, and the remarkable performance outcomes observed. I also share practical tips for integrating BFR sessions into your training regimen to maximise both strength and aerobic capacity. This episode highlights the value of BFR cycling as a powerful tool for enhancing athletic performance, particularly for aging athletes, and also athletes who want to maximise their training.   Enjoy   Chris   00:00 Introduction to BFR Radio 00:31 Recap of Previous Episode 00:51 Study Overview: Low Intensity Cycling with BFR 02:57 Study Results: Aerobic and Strength Gains 03:39 New Study on Masters Road Cyclists 04:45 Training Protocols and Methods 08:11 Detailed Results and Findings 14:18 Practical Applications and Recommendations 16:40 Conclusion and Contact Information

In this episode of BFR Radio, we explore a fascinating training study that challenges conventional thinking around aerobic development. Can low-speed walking combined with blood flow restriction (BFR) significantly improve endurance capacity — even in already trained athletes? We dive into the research by Park et al., where trained male basketball players performed just two weeks of low-intensity BFR walking. The results? Remarkable improvements in VO₂max, cardiovascular efficiency, and ventilatory capacity — all without high training loads. Whether you're a coach, rehab specialist, or athlete, this episode offers a compelling case for using BFR walking as a low-impact, time-efficient, and performance-enhancing conditioning tool. 🔍 In This Episode, You’ll Learn: 📚 Background and context from early BFR-walking studies (Abe et al., 2006) 🏋️‍♂️ Full breakdown of the Park et al. protocol, including pressures, session structure, and frequency 📈 The surprising physiological adaptations observed in just 14 days 💡 Practical applications: from rehab to in-season support and off-season recovery 🧠 How to integrate BFR walking into a real-world weekly training program 💡 Key Takeaways: VO₂max increased by 11.6% in just two weeks Stroke volume ↑ 21.4%, heart rate ↓ ~13% Excellent option for injured, in-season, or travelling athletes Can be programmed in short, low-stress sessions (e.g., 15–20 mins) 🧰 Resources & Links: Visit: www.thebfr.co to learn more or purchase your own BFR cuffs Follow us on Instagram: @thebfr.co Contact Chris via the website or DM for programming support Listen to our previous BFR + aerobic training episodes in the podcast archive

In this Questions in Cars episode of BFR Radio, I answer a rugby player’s question about using Blood Flow Restriction (BFR) training to manage Achilles tendinopathy and arthritis in the big toe. With pre-season in full swing, high running loads are a challenge for tendon health, making rehab strategies crucial. We break down how BFR can be used as both a pain management and strength tool, how it compares to traditional high-load isometric and eccentric training, and how to incorporate morning activation sessions for optimal recovery. Tune in to learn how to integrate BFR into your routine for long-term tendon resilience. Timestamps: 00:36 Listener's Question: Rugby Player's Tendinopathy 01:35 Traditional Methods for Tendinopathy 02:53 Benefits of BFR for Tendinopathy and Arthritis 03:45 Morning Activation Routine with BFR 05:54 Daily BFR Protocols for Pain Management 07:14 Strength Training with BFR 11:14 Pre-Running BFR Routine 12:37 Hormonal and Recovery Benefits of BFR 15:25 Long-Term BFR Strategies Links & Resources: BFR cuffs & online training programs: www.thebfr.co Instagram: @thebfr.co Twitter: @thebfr_co

Welcome to BFR Radio, and Happy New Year! 🎉 This episode marks our first episode of 2025, and we’re diving into a fascinating and underexplored topic—Blood Flow Restriction (BFR) training and its potential role in supporting bone health. One of our listeners recently reached out about a 15-year-old client with Osteogenesis Imperfecta (OI)—a rare genetic condition that leads to brittle bones. Given the limitations of traditional strength training for individuals with OI, the question was:💡 Can BFR provide a safe and effective alternative to stimulate bone adaptation without excessive mechanical load? While no direct research exists on BFR and OI, we explore scientific insights from BFR studies on osteoporosis, bone formation markers, and vascular function—all of which may provide clues to its potential benefits for fragile bones. What You’ll Learn in This Episode: 🔬 Understanding Osteogenesis Imperfecta (OI)✔️ What is OI? Causes, types, and symptoms✔️ Why traditional strength training poses risks for individuals with OI 💡 How Bone Adapts to Stress & the Role of BFR✔️ Mechanical loading & bone remodeling✔️ The role of collagen production, IGF-1, and VEGF in bone health✔️ The importance of bone resorption and formation markers 🔥 BFR & Bone Health: What the Science Says✔️ Research on BFR & bone mineral density (BMD)✔️ How BFR impacts bone remodeling markers like BALP, P1NP, and CTX✔️ Evidence from osteoporosis research and its possible relevance for OI 📌 Practical Applications for Using BFR with Fragile Bones✔️ Key safety considerations for using BFR in clinical populations✔️ Starting guidelines for BFR training with fragile bones✔️ Monitoring progress & adjusting training variables Key Takeaways: ✅ BFR does not directly replace mechanical loading, but research suggests it can increase bone formation markers and collagen production—which may benefit those with fragile bones. ✅ While no direct studies exist on BFR & OI, findings from osteoporosis and low bone mass studies suggest potential bone-strengthening benefits of BFR. ✅ Starting BFR conservatively—with low pressures, progressive exposure, and careful monitoring—may be key to safely integrating BFR into a bone health program. Resources & Links: 📌 Learn More About BFR & Get Your Own Cuffs: www.thebfr.co📌 Follow Us on Socials for More BFR Insights: @thebfr.co 💬 Got Questions or a Topic You Want Covered?Reach out via our website or DM us on Instagram! 🎧 Enjoyed This Episode?If you found this episode valuable, please share it with someone who might benefit and leave a 5-star review on iTunes to help others discover BFR Radio! 🚀 Until next time, keep the pump! 💪

In this episode of BFR Radio, Kelly Penfold, an experienced ACA Elite Strength and Conditioning Coach, discusses her journey and application of blood flow restriction (BFR) training. Kelly shares her extensive background, working with the Queensland Firebirds netball team and individual elite sport athletes among others. She explains how BFR has been a game-changer in prepping and rehabbing athletes, including cyclists and triathletes, and how it helped her personally in her sporting endeavors. Kelly also highlights the importance of personalizing BFR protocols for different athletes to maximize their performance and recovery.     00:36 Meet Kelly Penfold: Strength and Conditioning Coach 01:33 Kelly's Journey in Strength and Conditioning 04:33 Discovering Blood Flow Restriction (BFR) 06:30 Kelly's Personal Experience with BFR 09:31 BFR in Athletic Training and Rehabilitation 19:53 Success Stories with BFR 30:12 BFR in Netball: Case Studies 32:15 Wrapping Up and Final Thoughts  

In this episode of BFR Radio, we dive into the challenges of managing tendon pain, focusing on Osgood-Schlatter disease and patellar tendonitis. Inspired by a recent conversation with a parent whose child faces knee issues in volleyball, Chris explores evidence-based treatments that go beyond traditional approaches. Whether you're dealing with adolescent athletes or adults with tendon pain, learn how to incorporate isometric exercises, red light therapy, patella tendon straps, and blood flow restriction (BFR) training into recovery. From progressive strengthening to nutritional supplements and BFR's low-load benefits, this episode offers valuable insights into promoting long-term tendon health. This is a practical, "how-to" episode with lots of great takeaways. Tune in to discover ways to help athletes return to sport pain-free and stronger than ever. If you're enjoying the podcast, please give it a rating on iTunes.   Thanks for listening and remember to keep the pump.   Chris

In this episode of BFR Radio, it is a solid discussion on the use of BFR for tendon injuries.   After the previous episode reviewing an excellent article on the many ways to incorporate BFR into an ACL post-surgery rehab program, this episode’s topic centres around the use of BFR in the rehabilitation of a distal biceps brachii tendon rupture, showcasing a weightlifter's case study. Before we get into the podcast, I’ll also give you an update with an athlete that I coach on a recent hamstring (tendon) injury that he unfortunately sustained. Although this injury hasn’t been great, the rehab process has been fascinating and I give an update of some of the progress we’ve made in a quick time period. Back to the main focus of the podcast, this episode is a case study of a weightlifter who used BFR to assist in an accelerated rehab program post-surgery. The discussion on the use of BFR for Key topics include the anatomy of the bicep, the typical causes and an overview of the 15-week accelerated BFR rehab program. As always, I try to provide addition insight and offer a few additional ways to incorporate BFR to enhance this rehab process.   If you’re interested in me putting together an episode around Cedric’s hamstring rehab or even a live Q&A let me know.   00:00 Introduction and Previous Episode Recap 00:57 Cedric Dubler's Olympic Journey and Hamstring Injury 03:44 Today's Topic: BFR and Bicep Ruptures 04:36 Understanding Distal Biceps Brachii Tendon Ruptures 07:03 Post-Surgery Rehabilitation and BFR Training 07:35 Case Study: Rehabilitation Program 15:05 Mechanisms and Benefits of BFR Training 17:44 Additional Rehabilitation Strategies   If you're looking at purchasing your own set of BFR cuffs visit www.thebfr.co

Enhancing ACL Rehab with BFR Training: Insights and Applications In this episode of BFR Radio, the focus is on utilising Blood Flow Restriction (BFR) training in the early stage of ACL rehabilitation. Dr. Gaviglio reviews a recent article from the ASPETAR Sports Medicine Journal, THE USE OF BLOOD FLOW RESTRICTION IN EARLY STAGE REHABILITATION FOLLOWING ACL INJURY This article highlights the multitude of ways that you can incorporate BFR for rehabilitation strategies post-surgery, and discusses how BFR training can mitigate muscle atrophy, aid in muscle hypertrophy, and improve recovery due to its low-load nature and ability to selectively activate muscle fibers. The episode also discusses the safety and effectiveness of BFR in clinical settings, its potential in preserving bone mass, reducing pain, and improving function post ACL reconstruction. We also outline practical guidelines for implementing BFR in the rehabilitation process and highlights the potential of BFR as a performance enhancement tool beyond ACL rehab.    00:00 Welcome to BFR Radio: Unveiling the Power of Blood Flow Restriction Training 01:09 Diving Deep into BFR's Role in ACL Rehabilitation 02:21 Understanding ACL Injuries and the Shift in Rehabilitation Approaches 06:07 The Science Behind BFR: Enhancing Muscle Recovery and Strength 11:34 Practical Application of BFR in ACL Rehab: From Theory to Practice 24:32 The Future of BFR in Sports Rehabilitation and Beyond 27:16 Closing Thoughts and How to Get Started with BFR

In this episode of BFR Radio, we delve into the use of Blood Flow Restriction (BFR) training as an effective method for accelerating hamstring recovery in athletes. Chris details a real-world case where BFR training helped a decathlete recover from a grade-two hamstring tear in time to compete in the Tokyo Olympics. He explains the science behind BFR, highlighting the role of immune cells, cytokines, especially interleukin 6, and myoblast cells in muscle repair. He also shares a practical guide on using BFR cuffs to increase stress on the body and stimulate these molecules and signaling pathways. In addition, he provides actionable advice on maintaining fitness levels and targeting specific strength areas at different stages of recovery.   00:00 Introduction to BFR Radio and the Host 00:35 Introduction to the 'Questions in Cars' Segment 00:54 Case Study: Incorporating BFR in Hamstring Injury Rehabilitation 02:44 Understanding the Mechanisms of BFR 06:06 Practical Application of BFR in Injury Rehabilitation 06:51 Specific BFR Exercises for Hamstring Injury 09:28 Advanced BFR Techniques for Hamstring Rehabilitation 12:51 Maintaining Fitness and Strength During Rehabilitation 15:13 End Stage Rehabilitation and Preventing Future Injuries  

Title: Blood Flow Restriction Training and Cognitive Function: Exploring the Benefits Introduction:Welcome to BFR Radio, a podcast dedicated to all things blood flow restriction training. In this episode, we delve into the fascinating topic of how BFR training can help improve cognitive function. We'll explore recent studies, their findings, and the potential benefits of incorporating BFR into your exercise routine. So let's jump right in! The Importance of Exercise and Cognitive Function:Exercise is known to have numerous benefits for both the body and the mind. When it comes to cognitive function, research has shown that regular exercise can enhance memory, attention, and overall brain health. However, not all exercise is created equal. Different types of exercise and various intensities can have varying effects on cognitive function. Previous Episode Highlights:In our previous episodes, we discussed the importance of exercise in general and its impact on cognitive function. We touched on key terms and markers associated with improved brain function. We also explored how BFR resistance training, in combination with traditional resistance training, can potentially enhance cognitive function by activating hormonal and molecular pathways in the body. A Study on BFR Walking and Cognitive Function:In this episode, we review a study that specifically investigated the effects of BFR walking on cognitive function. The researchers aimed to understand how low-intensity exercise, combined with blood flow restriction, could potentially improve brain function.   Understanding the Mechanism Behind BFR:The study explores the role of lactate in brain function. Aerobic exercise, especially with BFR, increases blood lactate levels, which could potentially improve cerebral lactate metabolism and support executive brain function. Furthermore, the combination of BFR exercise also increases arousal levels, which is linked to improved executive function. Implications for Exercise Programs:Traditionally, high-intensity and longer duration exercises have been associated with significant improvements in cognitive function. However, BFR walking, even at low intensity, has been shown to have similar effects on executive function as other aerobic and resistance exercises that are more intense and longer in duration. This makes BFR walking an appealing option, particularly for older individuals and those with chronic illnesses who may struggle with high-intensity exercises. Conclusion:The study reviewed in this episode provides valuable insights into the potential benefits of blood flow restriction training on cognitive function. By incorporating BFR cuffs into low-intensity walking, individuals can experience improvements in inhibitory control and reaction time, which are important components of executive function. These findings highlight the applicability of BFR in enhancing cognitive function and make it a promising area for further research.  If you have any burning questions about blood flow restriction training, feel free to send them our way, and we'll provide thorough answers in our "Questions in Cars" segment. Visit our website, www.thebfr.co, for more information and to purchase your own BFR cuffs. Remember, exercise is not just beneficial for physical health but also for keeping your brain sharp. So keep the pump and prioritize your cognitive function through BFR training!   Chris

In this BFR Radio episode, I reflect on the recent Australian Strength and Conditioning Conference (ASCA) where TheBFR.co had an exhibition stand. I had lots of great discussions on BFR training and I can definitely tell the awareness is definitely increasing. This episode is my reflections on the conference (BFR related of course) and I go through the common questions I got asked. In particular I talk about how to calculate the  pressure for BFR training, how BFR works with respect to mechanical stress and metabolic stress, and the benefits of using BFR in practical training scenarios - including improve bone reformation and decreasing joint and tendon pain. I also talk abut the shift in thinking about BFR, progressing from a rehab focus to considering its potential benefits for athletic performance improvement.  For this episode I am actually recording in my car on the drive to work. I have a few of these episodes lined up as I answer questions I get from time to time. Let me know if you like this format. And if you do have a question, let me know and I'll answer it for you.   Enjoy this episode.   Chris   00:00 Introduction  02:53 Reflections on the ASCA Conference 07:53 Understanding BFR and its Application 17:14 BFR for Athletic Performance Enhancement 22:16 BFR for Pain Reduction and Joint Health 32:08 BFR in Pre and Post Operative Care 34:07 Conclusion and Contact Information

Enhancing Cognitive Function with Blood Flow Restriction Training: Unveiling the Neurological Benefits Welcome to the second episode in this series where we look at the positive effects of BFR training and its remarkable impact on cognitive functions. In this installment, we continue our exploration of the intricate relationship between BFR resistance exercise and its potential to significantly enhance brain health and performance. To do this, we will review the paper: Strengthening the brain—is resistance training with blood flow restriction an effective strategy for cognitive improvement?. Törpel, A., Herold, F., Hamacher, D., Müller, N. G., & Schega, L. (2018).  Journal of clinical medicine, 7(10), 337.   This is a hypothesis paper looking at how the known key growth factors and hormones associated with BFR can positively influence cognitive performance, and overall brain well-being. I’ll guide you the whole way through this article explaining everything to help you understand. We will also provide practical insights and recommendations on designing an effective BFR resistance training program, discussing variables like cuff width, pressure calculations, and optimal exercise selections to ensure safety, comfort, and maximum efficacy. Whether you are a fitness enthusiast, a health professional, or simply curious about innovative ways to enhance cognitive function, this episode is packed with valuable information, backed by scientific research, to guide you through the fascinating world of BFR training. So, buckle up as we embark on this exciting journey, bridging the gap between physical exercise and cognitive enhancement, and discover how you can leverage the power of BFR training to boost brain health and function.  Don't forget to check back for our answer to the "What Would You Do?" segment. Enjoy the episode, and remember to keep the pump!   Chris

Hi and welcome to this episode of BFR Radio.  To kickstart this and the next few episodes, we are going to venture beyond the well-trodden paths of muscle strength and hypertrophy to explore the lesser-known benefits of Blood Flow Restriction (BFR) on cognitive function. In the upcoming episodes, we look at  the research that unveils the promising role of BFR in enhancing cognitive abilities, a topic of immense significance, especially for the aging population grappling with cognitive issues. In our kickstart episode, we dissect the seminal paper "Exercise and Cognitive Function" by Paul Loprinzi, published in the Journal of Clinical Medicine. This review lays the foundational knowledge for our series and looks at how exercise meets cognition.  To understand the mechanisms as to how BFR training can help with cognitive function, there are a few key markers that illustrate how this works. Some of these markers include proteins like BDNF that play a pivotal role in fostering neuron growth and enhancing cognitive abilities and SNPs and their influence on cognitive function. Although this primarily covers foundational knowledge, the last study we cover is a BFR training study and highlights at the enhanced effectiveness of resistance training with BFR on cognitive performance.  Another concept, I’m keen to explore is a segment called, “What would you do.” For select episodes I’ll pose a scenario-based question. Let me know what you think of this one.  Scenario: You're a college student who has a big exam coming up. You've been studying for weeks, but you're feeling a bit nervous about how well you'll do on the exam. You've heard that exercise can help improve cognitive function, but you're not sure what type of exercise or how long you should exercise for.   What would you do? As promised, here is the answer: First of all, it's important to remember that exercise can have a positive impact on cognitive function. Studies have shown that even a short bout of exercise, like a 20-minute brisk walk, can improve executive function. So, if you're feeling nervous about your exam, taking a break to go for a walk or do some other type of exercise could be a good idea. In terms of what type of exercise to do, it's important to choose something that you enjoy and that gets your heart rate up. Running, cycling, or playing a sport are all good options. And if you're short on time, even a quick 10-minute workout can be beneficial. So, to answer the question, if you're feeling nervous about an upcoming exam, taking a break to do some exercise could be a good idea. Choose an activity that you enjoy and that gets your heart rate up, and even a short bout of exercise can help improve your cognitive function.   Hope you enjoy this episode.  Chris   Article Resource: McMorris, T., Tomporowski, P., & Audiffren, M. (Eds.). (2009). Exercise and cognitive function. John Wiley & Sons.

Welcome to episode 56.  I hope you enjoyed our last episode with Sean Jorgenson where he outlines how he uses BFR. It was full of practical ways to incorporate BFR into your own routine - no matter how busy you are. This week, I have put together some of the questions that you have asked me. I find these have good application to everyone and I am sure you'll get lots of great handy hints with this one.  In this episode we are covering the following questions: First question, "So, I had an ACL reco last week and am wanting to use my BFR cuffs to help with rehab. When would you say it is a few to start using it post-op?" The next question, follows on the same theme from the previous. "How would you structure BFR in a week? For example ACL early post operation,  how much would you do in a week?" This question is also very similar to another general BFR question, around how often can I use BFR in a week. Within this answer I expand and discuss how this concept can be used for BFR use in general and also I talk about a great warm-up protocol that you can incorporate to enhance your BFR sessions.    The last point, is not a question but rather is an easy-to-understand explanation of the mechanisms to how BFR can initiate the healing process with soft-tissue muscle injuries. I have seen some unbelievably quick healing times when incorporating BFR with muscle injuries and strains. With this, I try my best to explain how it works. As always, if you have questions please ask. Only too happy to answer them.  Thanks for listening and remember to keep the pump.   Chris

Welcome to this jam packed episode of BFR Radio.  This was a fun episode to record. In this episode I interview Sean Jorgensen who is a good friend of mine. He is a loving father, and loves to keep fit and active. The addition of BFR into his exercise routine has been a bit of a revolution for multiple reasons. As the title of the episode suggests, the main two benefits is that the addition of BFR has helped his back pain and also he has got bigger biceps. There are so many practical takeaways from this podcast episode that I just can't list it here.  Sean gives fantastic practical advice and highlights some cool ways to incorporate exercise (and BFR) into your own busy lifestyle.  Also, we recorded this episode at his place with the hope of enjoying some smoked meats. Next time.  Enjoy the episode and remember to keep the pump.   Chris

It's competition time for a lot of athletes. Unfortunately, athletes get muscle tears and injuries. I've had a lot success using BFR to accelerate return from injuries in much quicker than normal expected timelines.  The mechanisms and concepts involved in this process is quite complex. So in this BFR Radio "shorts" I've broken it down and tried to explain it in a more relatable way, so you too can understand what is going on.  I've spoken a lot about this concept and had unbelievable success with getting athletes (and non-athletes) back on the track in record time.  This podcast is from the paper, The role of inflammation and immune cells in blood flow restriction training adaptation: a review. (2018). Rossi, F. E., De Freitas, M. C., Zanchi, N. E., Lira, F. S., & Cholewa, J. M. Frontiers in physiology, 9, 1376. If you enjoy this short version of the podcast let me know and I'll add them.  Stay tuned for our next podcast which will be an interview where we look at how BFR has been helping bad backs and building bigger biceps.  Chris

Welcome to the first episode for 2023,  Today's episode continues the theme of adding BFR to high-load lifting. With most of BFR strength training focuses on low-load lifting (20-30% RM), where does this leave the addition of BFR strength training for strength/power athletes. Typically (non-BFR) loads of >60% of 1RM are required to improve strength and power. So today's article continues the concept of high-load BFR strength training.  The last episode focused on the benefits of the Bench Press and today's episode moves onto the Squat. The article I review is called ”"Acute effects of different blood flow restriction protocols on bar velocity during the squat exercise," and the primary author is Michael Wilks. I've done a lot of lifting using BFR with high loads with my own training and also with the athletes that I work with.   I'm excited for next podcast already - it's an interview and it's jam packed with lots of great practical ways to implement BFR; and you don't have to be an athlete.   If you are looking to get into blood flow restriction training please visit our website which is www.thebfr.co  where there's lots of information, free resources and you can also purchase your own set of BFR cuffs.   You can also catch us on: Instagram - @thebfr.co  Twitter - @thebfr_co YouTube - The BFR. co If you do want to get into blood flow restriction, you can purchase your cuffs there as well. Thanks for listening and remember to keep the pump. Chris