Blood flow restricted (BFR) exercise is when you occlude venous return so blood pumps in but cannot leave and pools in the muscles. With BFR you perform high repetition sets (30 reps) with limited rest (30 seconds between sets) with lighter weights (30% of 1 RM).
The goal is to achieve the results of high intensity exercise with low intensity exercise. You get blood pooling in the muscles, an increase in lactic acid and hypoxia in capillary beds, increased recruitment of fast twitch muscle fibers, and cellular and hormonal changes.
Studies have shown a 10-20% increase in muscular strength in 4 to 6 weeks.
I am coupling BFR exercise and high intensity exercise to maximize my gains in the next 35 days before the Strongman contest.
I will relay the results as they occur.
After using it on my triceps a few days ago, I am hopeful that the fatigue and soreness will pay off with more reps on the car bench press on May 2nd.