![]() Increased strengthĪ study published in 2019 examined the effects of blood flow restriction on muscle groups in the lower body proximally (closest to the BFR bands) and distally (farther away from the BFR bands). Takeaway: This suggests that low-intensity BFR training can be beneficial for anyone who is unable to do resistance training with heavy loads. During each session, they performed leg extensions, leg presses, and reverse leg presses while wearing a pneumatic tourniquet.Īt the end of the two-week period, the participants showed improvements in peak torque, average power, and total work. The study’s participants attended six BFR training sessions over the course of two weeks. The Journal of Special Operations Medicine published a study that analyzed whether BFR training is effective in patients with muscle weaknesses due to trauma, injury, or chronic conditions. The top 3 benefits of using BFR for the glutes are: However, many research studies show the benefits of BFR training on the lower body, which can also be applied to BFR training for glutes. There isn’t a lot of research on how BFR training affects the glutes specifically. Does Blood Flow Restriction Work for Glutes? (3 Benefits) Check out our article on the Best Flood Flow Restriction Bands to find out the winner. In need of some BFR Bands? We tested the 6 most popular brands on the market. ![]() This causes the “pump” sensation that you’d typically experience when training for hypertrophy, but it can be achieved by lifting weights at only 20-30% of your 1RM. ![]() It also activates fast twitch type-2 muscle fibers in the body, which are normally activated when lifting heavy weight.īFR creates a low-oxygen environment in your arms or legs that causes an increase in heart rate as the heart tries to pump more blood and oxygen into the working muscle. When done properly, it allows blood to flow to the muscle while partially restricting it from leaving the working muscle.īFR is typically done with low-weight, high-rep exercises, but it produces results similar to lifting weights at around 80% of your 1RM.
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