Just an FYI: Kaatsu resistance training has been studied for at least 20 years.
1 Like
You’ve said nothing but negatives about this and you’ve posted a lot of speculation about quick fixes and all that.
The fact is that real exercise physiologists are studying this. I posted a link to an interesting podcast. They talk about the physiology alone is interesting to me.
I never even said I was doing it or looking for a magic bullet.
2 Likes
It’s all great to post feelings but maybe do it after you’ve listened to the information or reviewed any of the many scientific papers on the subject. It might lead to a more interesting discussion.
2 Likes
1 Like
Clearly the author has never tried BFR if they think athletes are “indulging” in it 
1 Like
Here’s a nice N=1 with cycling.
Interested who done this and what kind of training you do, hard to find a clearly defined protocol to follow. I’ve seen 20 mins at 40% of V02 mentioned. Any observations from anyone who’s done this and seen gains what would you recommend.
Weight lifting type work seems very different from cycling. One has very little movement so who cares about friction inside the body as the stuff below the compression belt moves as the arm or leg moves. Cycling has lots of movement so risk of damage is higher (blood vesels, nerves,…)
Is that backed by science or just an opinion? I’ve done a lot of reading and if you do this correctly using pressure like the video above the risks don’t seem any higher than normal, on the other hand buying some bands and occluding flow then that appears very dangerous.
1 Like
If you are making those claims, I think it should be accompanied by links to your sources. From what I’ve read, BFR is safe for cycling and weights.
1 Like
It would be easy to see that there is more stuff rubbing against each other when the joint movement is higher. That shouldn’t be up for debate. I’m not saying that it is dangerous, just that the risk is higher. Look at Iliac artery endofibrosis. Sure, not caused by this compression, but still caused by rubbing that isn’t there for others. The burden should be on proving it is safe if you want to say this should be a regular training thing
…this sounds dangerous
And if you’ve taken the time to read the research, you would know where the proof lies to date. For both cycling and resistance training.
Andy, I’ve read as many endurance bfr studies as I could find. As far as I can tell, bfr is still experimental for endurance sports.
The youtube cycling coach in the video above seems to use BFR as a replacement for volume. With short bouts of BFR he says he’s stimulating mitochondria and building capillaries. He’s very into high frequency training for amateurs that don’t have time for long rides like elites. He actually has three videos on BFR but he’s not giving away any protocols yet.
The most interesting study is the Korean basketball player study. They did 5x3 minute walking intervals. Yes, just walking. They got an 11% increase in VO2max and a 2.5% increase in anaerobic capacity.
The Scientific Triathlon podcast with Richard Ferguson will give you some ideas. He mentions his colleague that went to work for Sky/Ineos. Anecdotally, I saw Geraint Thomas doing BFR intervals in a video. He was doing all out max 1 minute intervals.
3 Likes
Thanks, that’s really interesting information. Most of the information I read talks about doing reps and working to fatigue which tricks your brain as it thinks there is a metabolic crisis and as a result releases Human Growth Hormone and other hormones associated with healing and stimulating strength. So I think when you refer to what Geraint Thomas is doing that’s why. However, I’m also interested in doing 20 minutes at low intensity on a recovery day with the hope of getting a response and the study you refer to seems to validate that.
1 Like
I’d recommending getting B Strong cuffs or a similar pump up system. I have both the B-Strong Cuffs and some cheap Amazon straps. The B-Strong cuffs allow you to set the pressure consistently on both sides. The cheap straps can work just fine but if you’ve never used BFR, you have no idea how tight to make them. Getting them even is a challenge. If you can only afford cheap straps then get ones that are elastic so they have some give to them. You don’t want a tourniquet.
So far I’ve just been experimenting. Mostly I’ve used them on easy days trying 5-10-20 minute low zone 2 power intervals (like 150 watts). I’ve tried intervals at 180 and 200 watts and I don’t think there is much difference.
I’m also interested in using them with resistance training but haven’t got there yet. I really don’t want to go to a gym or buy hundreds of pounds of gym equipment to do squats and dead lifts at home. My thought was doing body weight equivalents with resistance bands or dumbbells. I thought the cuffs might allow one to get a decent stimulus at home with much less weight.
Having only done maybe 10-15 sessions, my FTP hasn’t magically jumped 20 watts. My wattage though is near an all time high after my tempo base block so maybe the bfr helped. I actually wish I had done a lot more as winter is almost over. I can definitely feel the release of hormones after a short session.
I’m not sure I’d do max intervals with them like Geraint Thomas. I already can make sore legs doing max intervals without cuffs so I’m not sure if there is a need. Low intensity sessions as a hack for more volume, mitochondria building, capilliarization, and a legal boost of HGH and testosterone seem to be their benefit for cycling. Maybe one can build extra strength as well with split squats, box jumps, and whatever else one can think of.
4 Likes
@AJS914 thanks for the update. I also have the Bstrong Cuff. I don’t think I can PM you as this is my first post?
Great synopsis of BFR for endurance training by Richard Furguson with tables of every relevant study:
Blood-flow-restricted exercise: Strategies for enhancing muscle adaptation and performance in the endurance-trained athlete
Richard A. Ferguson, Emma A. Mitchell, Conor W. Taylor, David J. Bishop, Danny Christiansen
First published: 24 January 2021
1 Like
New youtube channel which started by sharing 3 videos on that subject
4 Likes
Theres some pretty decent literature on this is Physical Therapy Journals. Seems to have come into vogue lately for them…
1 Like