Have been posting a bit in the powerlifting category of this forum but being a bodybuilder at heart I thought it time to show bodybuilding some love.
Won’t double over the writing Schoenfeld has done so have a read of the basics here:
Now that that we are oriented I’ll be discussing my own use/experiences/learnings with Blood Flow Restriction Training. Also I’ll be chucking in a bit of the more recent research since Schoenfeld’s article in 2013 and musing on their implications to training.
A few months ago, due work/life/study circumstances I could only head to the gym twice a week. So I had two intense long workouts trying to squeeze everything in and the last thing on my mind and last thing in my notebook was bicep curls/hammers.
However deep down inside me lies the heart of a true bodybuilder i.e. a terribly unhealthy cardiovascular system but I digress, so I looked for a way to get that pump going with dem curls for the girls
Problem was all I had at home was plate loaded dumbbells to 20kg. So asked around and the suggestion of BFR training came up. Tbh sounded like bro science bullshit the first time you here it but I had a browse of the evidence and a read of Schoenfeld’s T Nation article and decided to give it a go.
Armed with my trusty 24" wrist wraps and a light pair of DBs. 25/25/25 reps with 10 seconds rest. I once wondered what the tren bicep vein would look like on me. I wonder no more. The pump is enhanced, the veins are popping and the strangest (in a bad way) burning sensation is going on as I stare at my biceps willing them to grow. For a second I was worried I had strained my bicep but as the wraps came off the feeling faded. Day after biceps were truly sore not just a little tight or tender from some super hardcore intense arm day brah.
So far so good for BFR. Saves me the time and energy spent curling in the gym when I’m meant to be focused on squats. Will probably update at the end of my accumulation phase.
So what do you think? Could BFR be helpful to you in a similar manner to me or maybe your biceps haven’t grown in months?
Done it? How’d you find it?
Haven’t tried. You should.
EDIT: Forgot about research evidence lel. Will post as I find.