Hey, so not to go poking at your methods compared to the methods of others, but most coaches/trainers recommend using the 30/15/15/15 reps BFR protocol and 45seconds rest between sets. They also recommend 20-30% 1RM weights for this.
Curious, why do you recommend a different approach? Your method does align more with the Rest-Pause method, which I find to be one of the most effective approaches to rep-weight progression.
NOTE:
I’m currently implementing BFR training in my routine, though only for arms. I tried the BFR thigh straps and frankly I’m unable to get them tight enough to do what is needed… a ratchet strap may need to be introduced to achieve the desired feedback effect lol.
Oh, and thank you for your thoughts on this. Please don’t think this is me challenging you on your methods, it’s me trying to understand different methodology for a nuanced lifting approach.
Snippet explaining others’ methods (which I’ve seen repeatedly recommended):
- Frequency: 2 to 3 times a week during a heavy lifting phase for an extended period (over 3 weeks), or alternately, 1 to 2 times a week (for less than 3 weeks) during a de-load phase to shock the musculoskeletal system.
- Limb Occlusion Pressure (LOP): This term refers to the minimum pressure needed to completely restrict both arterial and venous flow, but gangrene isn’t what you’re shooting for. Instead, you’re shooting for a percentage of LOP. Arms should be wrapped to 40-50% of LOP and legs should be wrapped to 60 to 80% of LOP.
- Number of exercises per session: It’s variable, but most studies use either one exercise per muscle group, like leg extensions, while some other studies employed two exercises per muscle group, using one multi-joint exercise and one single-joint exercise.
- Rep scheme: The studies support higher reps, such as sets of 30, 15, 15, 15. Alternately, you can do multiple sets to failure, although that will, of course, increase recovery time.
- Maximum wear time: No more than 10 to 20 minutes, total. In general, though, deflate (or remove) after two exercises and wait a minute before re-inflating.
- Loads: 20 to 50% of 1RM.
- Tempo: 1-second concentric, 2-second eccentric.
- Interset rest: 30 to 60 seconds.
- Before or after heavy lifting: After.
- Multi-joint or single-joint exercises: Both.