There is evidence that bfr training can boost athletic training and may even help patients with chronic pain or other conditions to build muscle more easily, provided it is done correctly. Most BFR adaptations are to hypertrophy, not to maximum strength or power. Due to the nature of training, BFR will not help performance changes in tissue outside of small size changes. Although a review study found that athletes are potentially good candidates for BFR, I don't support this.
A healthy athlete has options, and when he can train without restrictions, the BFR brings little value. The good news is that research has shown that it is as safe as any bodybuilding technique. As long as you apply the technique correctly, you won't experience any reduction in your muscle function. Even the intensity of muscle pain is at the same level as normal weightlifting.
Current research suggests that occlusion training, or BFR, may be a safe and effective way to increase muscle strength and size. The purpose of the band is to occlude the veins without occluding the arteries. A voltage of 6 or 7 on a scale of 1 to 10 seems to work better. It is usually best to familiarize yourself with them before diving into more complex methods, such as BFR training.
For those who are curious and want to start BFR training, I share with you what you can do not what you should do. When you apply firm pressure with the bracelet or band without it being tight enough to cause pain, the idea is that you're only restricting certain blood vessels. BFR is excellent for tissue adaptations, although it does not allow high-intensity elements that stimulate the nervous system. Research has not been clear on whether BFR can cause endothelial damage, so it is advisable to check with your doctor before continuing.
Figuring out if introducing a new component into your training can be difficult, especially when it comes to something that requires its own special equipment, such as grips in BFR training. Rehabilitation environments favor BFR training for a combination of reasons, but most of its popularity seems to be due to low-load training using rapid improvements with no risk to the surgical site. Studies suggest that BFR helps your muscles grow because it affects the levels of vascular shear stress and the availability of oxygen in the muscle you're restricting. I argue that BFR helps stimulate growth and prevents collateral damage such as eccentric damage and cardiovascular stress.
In addition, BFR works much better with short stroke movements, such as side lifts, leg extensions, bottoms, dumbbell jumpers, any type of non-locking dumbbell press, etc., because you're trying to pump as much blood as possible. BFR allows you to train more effectively with lighter weights that (hopefully) don't aggravate problems. As with adopting any new exercise, check with your doctor to see if the BFR is appropriate for your level of health and physical abilities. It is important to note that bfr elastic bands do not cause complete occlusion of arterial blood (oxygen-rich blood flowing from the heart to the extremities), so they can be safe for most patients.
Research on BFR and acute adaptations of the neuromuscular system is quite simple. The BFR is excellent for low loads and low intensities. In people with hypertension, blood pressure rises slightly more during BFR training than in traditional training.