Blood Flow Restriction (BFR) Training

BFR training, sometimes known as occlusion training, is one of the newest tools in the training and rehabilitation world. There is good reason for it's popularity with a great deal of research to show how it can improve muscle strength and hypertrophy and aerobic performance.

What is BFR training?

BFR training involves the use of inflatable bands worn around the upper arms and legs which restrict the blood flow from the working muscles. Importantly, blood flow is not completely occluded, allowing arterial blood flow into the limb but reducing venous return. This creates a build-up of metabolites, creating fatigue which stimulates muscle growth and causes the nervous system to recruit our large fast twitch muscle fibres.

How it BFR applied?

Here at PLPR we use B Strong(TM), a proprietry implementation of BFR training. B Strong is a safe, effective method of applying BFR which can be inflated to individualised pressures ensuring the correct restriction in blood flow for optimal results.
BRF can be applied using cheaper alternatives, such as elastic wraps or knee wraps, however this is not as safe or effective as the inflatable band methods employed by products such as B Strong. You can see video applications of the B Strong here.

Why should I use BFR rather than traditional training?

The key benefit of using BFR in your training is the use of lower loads decreases muscle damage and allows for faster recovery compared to training with heavy loads. 2-3 sessions per week is the sweet spot for BFR to achieve optimal results, whereas traditional training methods require 5-6 sessions per week.
The basis of traditional resistance training for muscle growth depends on lifting heavy loads (>65% of 1RM) and creating muscle protein breakdown. In contrast, training at loads of 20-30% of 1 repetition max with BFR, has been shown to increase muscle hypertrophy.

How do we use BFR at Park Lane?

BFR has become a key component of our rehabilitation and training here at PLPR. There is clear research support for it's use in musculoskeletal rehabilitation and training to achieve amazing results! Our favourite application is in the early stages of rehabilitation following ACL reconstruction where it has been shown to increase muscle strength and size compared to traditional rehab.

How do I book a BFR training session?

We routinely use BFR where the applications for training and rehabilitation are appropriate. You can book a rehabilitation or training session using our booking page or by calling us.

Can I purchase B Strong?

If you are intertested in purchasing a B Strong training system, head over to our partners at RP-X