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Blood Flow Restriction Training – Mark Dugdale

3,069 views · Published 22 January 2018 · 3:39 · Indexed 14 November 2026

Channel: Testosterone Nation · 2018 · Sports

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Blood flow restriction training the partial obstruction of circulation in the working muscle. You'd do it by wrapping a restrictive implement (wraps, bands, cuffs) around the limbs while doing the lift. That's Mark Dugdale doing it in the video.

The objective is to occlude venous flow without significantly affecting arterial circulation. So ideally you'd wrap it at a tightness of about 7 out of 10. As a rule, if you can't find a pulse then the wrap is too tight. Use a weight between 20% to 40% of your 1RM. The reason why BFR works is believed to be caused from the metabolic stress. This is the build-up of training byproducts called metabolites, which enhance anabolism by a variety of mechanisms, including the release of growth factors. In addition, the production of metabolites drive cellular signaling in a manner that enhances protein synthesis and satellite cell activation – essential elements needed for muscle growth. Another advantage of BFR? The weights required are low (20-40%) so there's less of the joint stress that's related to maximal loaded exercises. – Michael Warren

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