This podcast is designed to equip you with everything you need to utilize the powerful tool of blood flow restriction to drive results. We cover basic to advanced physiology of BFR, review the latest research, and talk with some of the best physical therapists, strength coaches, and sports scientists in the world to gain the insight you need to improve your performance through blood flow restriction.
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The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Take 20% off our bluetooth-enabled, auto-calibrating BFR cuffs with the discount code "bfrpodcast" - Shop here . Download The Comprehensive Guide to BFR Training for free here: BFR Ebook Contact: steven@saga.fitness Disclaimer: This episode and all information on SAGA’s podcast, website, and other platforms is for informational or educational purposes only, and does not substitute professi...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Take 20% off our bluetooth-enabled, auto-calibrating BFR cuffs with the discount code "bfrpodcast" - Shop here . Download The Comprehensive Guide to BFR Training for free here: BFR Ebook Contact: steven@saga.fitness Disclaimer: This episode and all information on SAGA’s podcast, website, and other platforms is for informational or educational purposes only, and does not substitute professi...
This episode delves into the significant benefits of blood flow restriction (BFR) training for individuals over 50, drawing insights from a systematic review and meta-analysis. It covers how BFR helps combat muscle loss (sarcopenia), enhances functional ability, and improves metabolic health through lower-intensity resistance and walking exercises. The discussion provides practical application guidance for both seasoned trainers and newcomers, emphasizing BFR's potential to reduce joint stress and optimize workout efficiency.
This episode provides a detailed guide to building a BFR-focused quad hypertrophy program, emphasizing specificity, overload, and recovery. It covers exercise selection (including A/B days), how to determine optimal training volume by starting with minimum effective dose, and effective rep ranges with a focus on proximity to failure. Crucially, it discusses BFR pressure recommendations, tracking progress, and structuring a mesocycle with appropriate progression and deload phases to maximize quad growth.
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook Contact: steven@saga.fitness Disclaimer: This episode and all information on SAGA’s podcast, website, and other platforms is for informational or educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals....
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook References The effects of upper body blood flow restriction training on muscles located proximal to the applied occlusive pressure: A systematic review with meta-analysis Contact: steven@saga.fitness Disclaimer: This episode and all information on SAGA’s podcast, website, and other platforms is for informational or e...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook Joel Novak is a Doctor of Physical Therapy, Owner of My Performance Rehab, and BFR educator. His extensive experience not only teaching the science and application of BFR, but applying it with his patients in the field has given him a unique perspective. Thus, he has spent considerable time exploring some of the less...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook Nathan Smith, PhD is an exercise science lecturer at The University of Notre Dame Australia and lead author on several papers exploring the benefits and applications of blood flow restriction training for endurance athletes. His review paper (linked below) offers a comprehensive analysis of the potential benefits and...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook This episode serves as part 3 of an in-depth 4-part series on the potential cognitive benefits to BFR training. Much of the information discussed in this series is pulled from a 2021 hypothesis paper by Yamada et al. ( Acute exercise and cognition: A review with testable questions for future research into cognitive e...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. This episode serves as part 2 of an in-depth 4-part series on the potential cognitive benefits to BFR training. Much of the information discussed in this series is pulled from a 2021 hypothesis paper by Yamada et al. ( Acute exercise and cognition: A review with testable questions for future research into cognitive enhancement with blood flow restriction ). After reviewing the literature o...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook This episode serves as part 1 of an in-depth 4-part series on the potential cognitive benefits to BFR training. Much of the information discussed in this series is pulled from a 2021 hypothesis paper by Yamada et al. ( Acute exercise and cognition: A review with testable questions for future research into cognitive e...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook This episode discusses blood flow restriction and exercise selection - how do you know which exercises to perform under BFR? Rather than simply provide a list of exercises, the goal of this episode is to provide a framework for how you can self-determine which movements may be most effective under BFR. Most important...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook In today's episode we discuss four common myths and misconceptions of BFR training. We talk about the origins of each myth (and the grains of truth to them) and ultimately realign them with reality. If you have any thoughts, questions, or concerns, please feel free to reach out to the email listed below. Contact: ste...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook This episode discusses the safety and effectiveness of different weekly BFR training frequencies based on individual goals. Structure for this episode below: A review of common recommendations around BFR training frequencies (with a discussion on why those recommendations lack context) Brief literature review on the ...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook On today’s episode, we welcome Dr. Lee Winchester (PhD, Physiology and Biophysics). Lee is a professor in the exercise physiology department at the University of Alabama - his lab has particular interest in the alterations to immune cell function and vascular/muscular adaptations to resistance training. He's spent th...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook On today’s episode we welcome Joshua Settlage. Josh is a strength coach with a directed focus in the combat sport arena (and more specifically, with jiu jitsu athletes). He’s a jiu jitsu competitor himself and someone who has years of experience building stronger, more capable athletes on the mat. During his time in ...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook Size matters! In this episode, we address the primary questions and concerns around BFR cuff width, including: Cuff width's impact on recommended pressure Cuff width and muscle growth - is there an ideal width? The effect of cuff width on blood pressure, heart rate, and overall comfortability Most importantly, we fin...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook Is BFR training safe for youth athletes? Today’s episode features an in depth discussion on the topic with Professor Mike Rosenthal. Mike is a board certified specialist in sports physical therapy and a professor in the Division of Physical Therapy Education at the University of Nebraska Medical Center. He’s a freque...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook The 30-15-15-15 protocol is commonly utilized in BFR training - in this episode, we discuss what it is, what the logic behind it is (in other words, why that rep scheme?) and most importantly, how you can apply it to your training. Disclaimer: This episode and all information on SAGA’s podcast, website, and other pla...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook BFR can be a powerful tool, but like any modality, it has specific use cases. In this episode, we discuss the 4 primary situations where you can extract maximum value out of BFR training. References: Blood flow restriction training in clinical musculoskeletal rehabilitation: a systematic review and meta-analysis Cont...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook Does BFR training increase blood pressure relative to traditional resistance or endurance training? In this episode, we discuss the potential mechanisms by which BFR training could elicit transient rises in blood pressure, what the research says on the topic, and where the practice of BFR sits in terms of safety from...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook It is often suggested that training to failure under BFR is necessary in order to build muscle and strength - but is this necessary? In this episode, we discuss the logical underpinning behind this assertion and how it may be misguided. More importantly, we review a recent study by Bjørnsen and colleagues that invest...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook Understanding limb occlusion pressure is a prerequisite to fully understanding the physiology of blood flow restriction. In this episode, we discuss: What limb occlusion pressure is Why it's important for BFR training (how too low or high of pressures can be problematic) Factors that determine your LOP How to measure...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook This episode will introduce you to the fundamentals of blood flow restriction training. We'll cover: What blood flow restriction training is specifically Why you may want to implement it (what the benefits and use cases are) The mechanisms behind its benefits If you're curious about the origins of BFR, refer to our p...
The Blood Flow Restriction Podcast is brought to you by SAGA - a world leader in innovative BFR technology. Download The Comprehensive Guide to BFR Training for free here: BFR Ebook Where did blood flow restriction training come from? Who thought of the idea, and why? When did research begin to emerge? We address all of the above and more in this brief episode on the origins of blood flow restriction training. For any inquiries please reach out to steven@saga.fitness....
Welcome to The Blood Flow Restriction Podcast by SAGA . As a company we (not surprisingly) are in the blood flow restriction space. We produced the world’s first fully wireless, bluetooth-controlled BFR cuffs. Since we delivered this innovation to the market about two years ago, we’ve received a flood of questions from our customers about BFR globally - everything from the basics of BFR physiology, to protocols, safety implications, research, and more. This prompted us to build a one-stop-shop e...
Nov 17, 2022•5 min•Ep. 1
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