In this 1. post in a continuing serie we present some relevant considerations on how to successfully introduce BFR training – 1/2
The phenomenon of exertion and how to evade excessive discomfort associated with BFR has just recently been explored in a review by Rolnick et al. elaborating on various barriers. In a later post, we summarize these findings including anecdotical tips for successful implementation of BFR training:
➡️ For long-term adherence to BFR training programs, it is imperative to consider that the perceptual demands are elevated compared to most regular resistance training.
Simply put, motivation for any exercise may be attenuated if the initial exercise intensity is too high. So, by starting with less load, time and pressure, you can reduce excessive perceptual demands and foster long-term BFR training compliance.
Regardless of resistance training load, as fatigue accumulates during a set, movement speed involuntarily slows and corollary discharges occur leading to peripheral and central fatigue.
On the other hand, higher Ratings Perceived Exertion (RPE) are needed to improve musculoskeletal outcomes. Because high RPE is needed to maintain similar muscle force output which amplifies the recruitment of additional motor units especially the fast-twitch muscle fibers.
So, using low loads with or without BFR, the amount of RPE can be a surrogate for the effectiveness of a given training stimulus.
In this regard, BFR training has shown to reduce the repetitions needed to reach volitional fatigue, i.e., effective training stimulus. This is because BFR training elicits higher RPE compared to the same number of repetitions with the same load performed without BFR.
During BFR Training to failure, accumulation of metabolites and muscle pain/discomfort are approaching or exceeding high-load training. But on the other hand, seems less compared to low-load training without BFR taking to failure.
For some individuals the discomfort/pain and RPE constitute a barrier for using BFR long-term, that is why a short familiarization period avoiding muscle failure to mitigate the barrier of perceptual responses seems relevant.
To be be continued!
Source: Nicholas Rolnick, Kyle Kimbrell, Mikhail Santos Cerqueira, Ben Weatherford and Christopher Brandner (2021): Perceived Barriers to Blood Flow Restriction Training.
