Dr. Jim Stray-Gunderson

I did my first interview about KAATSU, or also known as Blood Flow Restriction Training in 2006. Dr. Stray-Gunderson first appeared on SHR in 2015 to further the discussion. The body of work on blood flow restriction training has grown further. The cumulative take-away is it works at building muscle faster. So why aren't you using it?

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SHR # 2432 :: If Blood Flow Restriction Works Why Aren't You Using It

Show Notes:

[3:30] BFR can be misused.

• It is hard to find a product that combines safety, efficiency, and the right price.

[5:17] Better local results from BFR than steroids for pure growth.

[6:28] Restricts blood flow out of limbs but also causes a buildup in shoulders, glutes, etc.

• There is a pre-fatigue effect. I.e. arms fatigue faster on bench, forcing the chest to take over.
• There can even be an added anabolic effect from doing occluded cardio.
• This system allows instant overload of stimulus in an otherwise normal training session.

[9:37] Why can’t you go heavy with BFR?

• You actually can.
• The goal, however, is to get higher metabolic buildup. This is better accomplished through higher reps.

[10:48] Metabolic buildup.

• Intramusclular buildup of IGF-1, GH, lactic acid, etc.
• This comes from a relative hypoxia.
• This causes an increase in the cell membrane surface area, protein synthesis, and an overall switch to an anaerobic state.
• The IGF-1 amplifies effect of everything you are doing.

[13:45] This system has taken performance up a level in higher level athletes.

• Even worked in marathon runners.

[15:15] BFR decreases the cost of absolute workload.

• Maximizes metabolic stress to give a preferential stimulus to fatigue ratio.
• Can be used with HIIT.

[17:31] Cardiovascular benefits.

• Endothelium gets stretched from occlusion of blood.
• TF1:A, NO synthase, VEGF-1 are increased.

[19:20] If blood flow is restricted >70%, damage could be done.

• Bstrong’s product is an elastic system.
• It is safer and more effective than most systems.
• It accommodates the increase in cross-sectional area of the muscle.
• The width of the band is also a variable at play.

[24:10] Current research on BFR.

• Walking on a treadmill with elastic system vs rigid vs no BFR.
• Sarcopenia mitigation benefits.
• The other study was in adjunct to yoga.

[28:12] B strong makes quality training possible for mony over the age of 65.

[29:05] Two aspects to consider.

• Put the band on firmly.
• ~50mm Hg should register when you first put it on.
• The pump will only go up to 500mm Hg.
• The bladders also run parallel to the muscle instead of perpendicular.
• This system is nearly idiot-proof.

[36:59] Always leave the gym with a pump.

• The longer that you can maintain a pump after training, the quicker you will recover and the faster you will grow.
• 90% of the adaptation from BFR comes from a single fatigue signal.

[39:12] What makes BStrong different?

• Safety and efficiency.
• It is an elastic and controllable system.

[41:15] The IGF-1  and GH release is systemic from BStrong.

• This gives a rise in lipolysis and protein synthesis.
• Increases anabolic receptor sensitivity.

[43:30] Is the hormonal response on scale with the size of the muscle trained?

• It is correlated with whole body fatigue.
• Big lifts and HIIT are ideal.
• Complete vascular occlusion can cause necrosis.
• Bstrong is a much safer method.

[59;15] these bands are right in the ballpark of Oura rings, heart rate monitors, etc.

• If you are spending a boatload of money and not getting results, these bands should be your go-to.
• They allow you to reach an intense, unique stimulus that would be impossible otherwise.

[1:01:50] You shouldn’t be doing cardio without these bands.

• You get the benefit of an added anabolic stimulus.
• Regular use can increase VO2 max.
• Whole body splits are optimal.
• These can be in the form of metcons on active recovery days.
• If you are already an avid exerciser, just incorporate these for the last 20-30 minutes of your sessions.

[1:05:20] BStrong online app.

Show Transcript SHR # 2432 :: If Blood Flow Restriction Works Why Aren't You Using It