(Eric - The patient needs to be patient!)
Visit this long thread for several people posting about BFR and BBS workouts. I’m one that posts there and I do BBS weekly and BFR for arms only, weekly if schedule allows.
Dr McGuff, the Body by Science author talks about recovery and how some people need 5,6, 7 days and even up to 10 for recovery. I’m not sure where I have read this or heard it but the younger you are and the healthier you are, metabolically, the shorter your recovery period “may” be.
I have discovered by adjusting mine up and down that 6 or 7 days are what I need. I’m 66 yo and still a little overweight and clearly metabolically deranged, but improving.
I was doing lower one day and upper the next and recently combined them into 6 exercises (2 lower because I can’t do leg presses because of a bad ankle).
Seated chest press
Seated pull (aka vertically rowing)
I add wrist curls somedays.
For Body by Science routines this book is a must-read:
Dr. Doug McGuff (MD) did not invent this approach but he popularized it. There are videos on youtube that demonstrate the technique but the video quality is lacking in most cases.
This presentation by Dr. McGuff motivated the heck out of me. https://youtu.be/RwgywNZzEi4 It is long (>1hr) and has some technical biochemistry in it but again it motivated me. Dr. McGuff is an emergency room trauma doctor and he talks about what we need to do to age in a healthy manner.
I liked the BBS read. I read it years ago and it did away with many misconceptions I had on fitness. Opens your eyes on why you feel “out of shape” and it has more to do with excess weight and lack of muscle more than it does “cardio” deficiency. You are out of breath due to amount of energy you are required to move, not because you don’t get up and run on the treadmill. Lose weight, build muscle, move easier. That’s why people that walk regularly has an easier time walking. They are building up walking muscles and it then requires less energy to do it.
@daddyoh Yes, it certainly does. Lots of great suggestions.
I’ve read the McGuff book, watched clips of him speak - but not that full length video link you’ve provided. Will make time to get to that soon.
I’ve also read a slew of HIIT-related books, many of which are contradictory with each other about specifics, even if directionally they head toward the same concepts.
And of course there are a range of research papers, most of which are quite informative - if the experimental “givens” are consistent with one’s own situation. As a guy in my early 60s, I appreciate that my body chemistry is not going to track too closely with a 20-30 yr old graduate student- (seemingly the most common experimental subject
You’re 66 and doing just grand based on what you’ve shared above. Keep it up … you’re inspiring the young’uns coming up behind you.
Blood flow restriction (BFR) training is a training and rehabilitation strategy involving the use of cuffs or bands placed around a limb during exercise, to maintain arterial inflow to the muscle while preventing venous return (venous occlusion).
How does it work?
Lack of venous return creates a swelling effect of the muscle.
Metabolites, such as lactate, accumulate and stimulate muscle growth.
Hypoxic environment promotes strength and muscle growth.
Direct muscle fatigue forces the nervous system to recruit the largest fast-twitch muscle fibers, which have the greatest capacity to grow.
Increase to Growth Hormone (GH) and Insulin Growth Factor 1 (IGF-1).
What are the benefits?
Increased muscle size (Hypertrophy)
Increased muscle strength
Increased cardiovascular capacity
Increased GH, IGF1 and maybe testosterone
Decreased joint/tissue stress
Little to no muscle damage
Little to no recovery needed
Little to no soreness or delayed onset muscular soreness (DOMS)
Low Intensity needed (resistance or cardio)
Immobile or mobility-restricted populations:
Post-operation rehabilitation patients
Decrease joint/tissue loads
Isolated exercises for “weak link” region
What are the risks?
Injury resulting from this type of training is rare
Possibility with inappropriate implementation:
Always consult your physician prior to any new exercise program …More
There’s a quote that graduate students are the best replacements for lab rats in any sort of study like this. That’s because (1) being rather more intelligent than a lab rat, grad students are easier to train and it’s easier to teach them what they’re supposed to do, (2) after the experiment there are none of those arguments about “but it’s a rat, how do we know the same mechanism exists in humans?”, (3) they’ll do just about anything for free meals, and (4) there are things that a rat’s ethical system won’t allow them to do!
Do I need the obligatory “that was a joke” disclaimer?
The on topic part of this is that I’ve been doing an experiment for the last few weeks with my BBS (or BBS-like) workouts. I’ve dropped the recovery time by one day, from 8 to 7 to 6 this week. So far I’ve seen no loss of progress and have actually increased my time under tension/load on all exercises. I have kept up my three-times a week, hour long bike rides throughout, but only my squats seem they could interact with the bike.
Metabolic Stress is also referred to as “The Pump”.
As Arnold said, “You can’t grow without the burn”; that driven by a build up of lactate in the muscles. Lactate triggers an anabolic muscle growth in a similar way to…
The use of moderate to high repetition are used to elicit the same Hyperterphic Response…
This is elicited due to Venous Blood Flow back to the heart being restricted. The muscle contraction shut down Venous Blood Flow back to the heart.
Arterial Blood Flow to floods the muscle being worked.
This produce “The Pump”, blood is trapped in the muscles blowing them up like a balloon.
Blood Flow Restriction just take it a step farther.
This is another component that drive an increase in muscle mass. It involves the use of heavy loads for low repetitions.
This is the the third component that promotes an increase in muscle mass.
It is obtained by infrequently pushing muscle to failure or near to it. It also occurs when muscle are place under a load in a fully stretched position; Full Squat or Dumbbell Bench Press, etc.
As you stated, very few Physical Therapist know about it. Part of my job is with PT’s. As with most things, they don’t “Prescribe” or use something that are not familiar with.
Blood Flow Restriction is rather uncomfortable, when performed correctly. As one PT told me, most people are already in pain when the visit him. The last thing they want is more pain.
For an individual who want to maximize muscle mass, as noted above, using heavy load is needed for optimal results.
Time Under Tension
Research has demonstrated that Fast Concentric Contraction and Fast Eccentric Action are more effective than Slower Time Under Tension Training.
Fast Concentric and Eccentric Movement innervate that "Super Fast Type IIb/x and Fast Type IIa Muscle Fiber.
These Fast Twitch Fiber larger and stronger; strength and size are increased when they are trained.
If you want to go slow, use heavy loads but try and blow them up as hard and fast as you can. That not going to happen with a heavy load.
However, research show that the “Intent” to do so, immediately innervates these Fast Twitch Muscle Fiber.
Squat For Legs
Research has determined that Squat work for Legs but have virtually no carry over for doing something like building biceps.
Exercise are “Sight Specific”, only the muscle being worked grow in size and strength.
Blood Flow Restriction
It like a tool in your tool box. It’s effective for the right job.
(Eric - The patient needs to be patient!)
Is this true for Failure training? What research please? I follow Dr. McGuff’s recommendations and they are working for me in terms of strength. I care not about muscle size. For now I am no longer doing BFR training.
(May 2014) study published in the European Journal of Sports Science
Approximately double the strength gains by lifting the bar with maximum speed each rep , as opposed to a slower cadence
To produce more force, your body uses more muscle fibers (as opposed to each fiber just contracting harder to produce more force)
The first fibers your body uses are the smallest, slow-twitch fibers . To produce more and more force , it recruits progressively larger and stronger fibers, with your largest, strongest fast twitch fibers being the last ones integrated into the movement. (This is called Henneman’s Size Principle )
Recruiting these fibers isn’t based on the weight you’re using per se, but rather the amount of force you produce . Force = mass x acceleration, so all other things being equal, lifting a bar faster means you produced more force to lift it.
Therefore, lifting the bar faster recruits more muscle fibers.
The fast twitch muscle fibers – the last ones you recruit – are the ones most prone to hypertrophy , so lifting faster = more fast twitch fibers used = more strength and size gains.
24 men were recruited (4 dropped out), mostly in their early to mid 20s, and of normal height and weight (1.77 ± 0.08m, 70.9 ± 8.0kg). They were healthy and physically active, with 2-4 years “recreational” experience with the bench press. “Recreational” is a slippery term. Their 1rms averaged around 75kg to begin with – slightly more than 1x body weight. So it wasn’t the first time these guys had picked up a barbell, but they also weren’t elite athletes.
The subjects maxed at the beginning and end of the program to assess strength gains. Also, bar speed of all of their warmup sets was recorded (both groups were instructed to lift the bar as fast as they possibly could on all of their warmup sets) to see whether training fast or slow affected their force production capabilities.
They split the subjects into two groups. Half of them trained at max velocity (MaxV – controlled eccentric, and explosive concentric), and half of them trained at half velocity (HalfV – controlled eccentric, and 1/2 maximum bar speed for the concentric).
In every single category, MaxV saw basically twice the gains of HalfV
Notice – right around 2x the gains across the board Breaking is all down:
So, lifting the bar faster means more gains , and it makes you more explosive with lighter weights too?
… lifting faster may produce superior gains in maximal strength.
The biggest takeaway is that being able to pick up heavier things makes it easier for you to move lighter things faster.
Getting stronge r DOES he lp you produce more power , but it’s not highly specific. Lifting heavy things has a much higher carryover for lifting heavy things fast than it does for lifting light things fast.
So will you be able to throw a shot put further by increasing your bench , or be able to jump higher by increasing you squat ?
Absolutely! To a point…
…actually recorded average velocities and concentric time under tension . TUT has been preached by some as a driving force in strength and hypertrophy gains.
However, the HalfV protocol had substantially more TUT than the MaxV protocol , but it produced substantially worse results . Perhaps TUT should be amended from “time under tension” to “time under maximal tension” – how much time you spend actually moving the weight with as much force as possible .
… there is a time and place for controlled concentrics – learning.
… moving the bar as fast as possible probably produces better gains than intentionally slowing your rep speed …
Moving heavy things as fast as possible improves your ability to move heavy things fast much more than it improves your ability to move light things fast.
… use bar speed as an indicator of your strength day-to-day. You can use this knowledge to adapt a percentage-based program to fluctuations in strength day-to-day and (hopefully) improvements in strength over time without having to max in the gym regularly.