Blood Flow Restricted (BFR) Exercise is the use of straps, cuffs, or bands to impede venous return of blood in working muscles. Loads at 30% of 1 Rep Max are used for high rep (30) exercise with limited rest (30 seconds) between sets. Three sets and you are done. Studies show comparable or better results as compared to normal loads.
One of the benefits of using BFR is aggressive strengthening injured or post-surgical populations with limbs and tissue that cannot yet handle 1 rep max loads.
I have been using BFR exercise for accessory muscle groups for the past several weeks. I have been hitting my triceps to bring up their strength to improve my bench press and the car bench press at my upcoming competition. My lifts are increasing steadily and I have great results in my 1 person study thus far
I started doing squats in a BFR manner to accelerate my leg strength development . I have avoided doing it earlier because I was hellaciously sore for several days after trying it in the past and wanted to be able to walk much less get regular workouts in during the week. I have found the advantage of BFR with squats after you get through the soreness of the first session is the achievable task.
The unspoken benefit to BFR is loading tissue when you do not have the emotional and mental energy to lift heavy loads. I am not saying strapping yourself up and lifting a light load numerous times is a short cut to massive strength. Lifting the right load for three sets of 30 in a BFR environment will hurt and drain you. When you are nicked up and tired, knowing you are done after six minutes of work and rest makes it an achievable task. A short effective workout is usually better than no workout.