As this post goes live, Lisa and I are headed to Australia. I’d hoped to use the flight to be productive—read a book, do a bit of writing, or just enjoy time with my wife. More likely I’ll end up watching a movie. I haven’t forgotten about you all, though; I’ve got some great content lined up for while I’m away. Today’s guest writer is Tim Hendren, a Baltimore, Maryland–based trainer. Let’s get after it.
BLOOD FLOW RESTRICTION TRAINING: THE GIMMICK DEAL
The fitness world is often full of hype and gimmicks. New “cutting-edge” tools pop up in gyms or online all the time, promising instant results. From the thigh master to waist trainers to oxygen-deprivation masks, gimmicks have preyed on people’s hopes for quick fixes for decades.
If you tell someone it takes years of consistent training and proper nutrition to reach their goals, you’ll struggle in the fitness space. If you promise to help them lose 10 pounds for three easy payments of $12.99, you’ll likely make a fortune. That’s the reality we’re in.
I’ve become skeptical of anything that sounds like a gimmick. My default stance is to be cautious with anything that doesn’t involve getting stronger with solid lifts and well‑controlled nutrition for your goals. When I first heard about blood flow restriction (BFR), I dismissed it as silly as a shake weight. But after seeing respected coaches advocate for it, I gave it a try. The massive pump I felt in my arms was undeniable. If blood can be trapped in a target muscle while you push to failure with a light load, there might be something here. So I dug deeper.
WHAT IS BFR?
BFR is a training approach that uses cuffs, wraps, bands, or a device placed on the limbs to slow venous blood flow out of the muscle while keeping arterial flow in during exercise. In simple terms, blood flows into the muscle when it contracts and can become pooled there while the wraps are on.
When done correctly and taken to failure, BFR can be quite painful. Try this: push a very strong person through a BFR workout with only 20–35% of their one‑rep max and watch them struggle to keep going. By comparison, that’s like failing a 60‑pound squat when their actual max is 315. The workout with the wraps lasts under four minutes, but it can drive the muscle to failure very quickly with a light weight.
WHAT DOES THE RESEARCH SAY?
All that pump is nice, but does it lead to lasting results? The evidence isn’t just about the pump. A recent meta-analysis of nearly 50 studies comparing traditional heavy‑load training with low-load training plus BFR found little difference in muscle growth between the two approaches. In other words, BFR isn’t some magical shortcut for hypertrophy.
However, in the same review, strength tended to favor the heavy‑load groups by a wide margin. Specificity still matters, especially for maximal strength. Another study (Takarada, 2000) looked at people recovering from ACL surgery. One group did traditional high‑load quadriceps work, the other did low‑load work with BFR. The BFR group showed less muscle atrophy than the traditional group, suggesting BFR can be useful for prehab or rehab.
PRACTICAL USES
BFR works best for certain muscles because of where the occlusion is placed. It’s most effective for the biceps, triceps, quads, hamstrings, and calves, but it won’t directly affect the glutes or chest. It also doesn’t reliably boost maximal strength. Still, it can help maintain strength when you’re dealing with an injury or joint issue that limits heavy lifting.
OTHER SCENARIOS WHERE BFR IS USEFUL
1) Elbow problems (golfer’s or tennis elbow): When inflamed, light work with BFR can reduce pain while still training the muscles around the elbow.
2) Knee issues: For arthritic or cranky knees, BFR lets you work the quads and hamstrings with low loads and less pain.
3) Higher training frequency: You can keep training arms and legs with reduced loads more often without causing as much muscle damage as heavy lifting.
4) Home or travel workouts: If you’re in a hotel gym or using a small home setup, BFR can boost intensity without heavy weights.
5) Prehab or rehab: Low-load work with BFR can help counteract atrophy after injury or surgery.
6) Deload periods: During a deload, BFR provides a stimulus with minimal recovery demand on the nervous system.
7) Quick pumps without sacrificing recovery: If you need a quick arm pump for an event or photos, BFR can help you look the part without compromising your planned training.
HOW TO WRAP UP SAFELY AND EFFECTIVELY
Upper body: Position the wraps, cuffs, or BFR device under the upper arm near the shoulder. Wrap to a level around 7/10 tight so the cephalic vein is occluded but arterial flow remains. Check for a pulse distal to the wrap; don’t train if you can’t feel one.
Lower body: Place the wrap higher on the thigh and wrap to about 7/10 tightness. The wrap should lie flat and not bunch up. The goal is to restrict deep and femoral veins while still allowing some arterial flow. Ensure you can feel a distal pulse before starting.
For more details, many practitioners reference Dr. Mario Novo’s guide to BFR.
PROGRAMMING
The best BFR work uses isolation exercises such as leg extensions, leg curls, bicep curls, and triceps extensions. A common and well-regarded rep scheme is 30-15-15-15 with about 30 seconds of rest between sets. Perform BFR up to 2–3 times per week per muscle group for best results. Unwrap after the fourth set and finish with a breath.
ABOUT THE AUTHOR
Tim Hendren is an exercise science graduate with a CSCS who has trained in Baltimore, Maryland, since 2004. While his focus is body composition, he has worked with a wide range of clients, from young athletes to cardiac rehabilitation patients. Tim has been published in several fitness outlets and writes for his blog when he isn’t helping clients get stronger and leaner. Earlier this year, he published his first book, Ignition Protocol, available on Amazon. Tim’s passion for training and nutrition grew from a personal body transformation in his teens, and he brings a practical, results‑driven approach to his clients and readers. You can find Tim on Instagram and read his blog for more insights.
