What Is The Science Behind BFR?

B3 Bands Are Backed by Extensive Science and Research

BFR training is supported by extensive research and scientific evidence demonstrating its effectiveness in enhancing muscle strength, hypertrophy, and endurance with significantly lower training intensities compared to traditional methods.

The science behind BFR training highlights its potential for improving athletic performance, aiding in rehabilitation, and providing a safer, more accessible option for individuals across various age groups and fitness levels.

B3 Bands Multi-Air Chamber Design

Innovative Multi-Air Chamber Design

B3 offers one of the only Multi-Air Chamber Bands on the market, a patented technology that sets us apart in the field of BFR. This advanced design ensures that our B3 Bands do not create a tourniquet effect, which is a common concern with traditional BFR bands. Our unique chambers distribute pressure evenly, making the bands safe and effective.

Safety and Comfort

One of the primary benefits of our Multi-Air Chamber design is that it does not require a Doppler to measure blood flow. This feature simplifies the use of B3 Bands, making them accessible to everyone from beginners to seasoned athletes. Safety is our top priority, and our bands are as safe as normal exercise for individuals ranging from 9 to 90 years old.

In addition to safety, our bands are recognized as #1 for comfort, allowing users to focus on their workout without the discomfort often associated with other BFR bands.

Videos

Watch Video from Dr. Jim Stray-Gundersen demonstrating how B3 Bands do not cut off blood flow

Watch Video of Dr. Mike DeBord comparing B3 Bands to the other bands on the market

B3 Bands Are Trusted and Effective

Endorsement by Elite Athletes

The effectiveness of B3 Bands is further highlighted by their preference among USA Olympic teams and other professional athletes. These elite athletes trust B3 Bands to enhance their performance, indicating the superior quality and benefits of our product.

The Most Effective BFR Bands

When you combine ease of use, safety, comfort, and extensive research the result is the most effective BFR Bands for exercise, rehabilitation, and athletic performance. B3 Bands provide a comprehensive solution that meets the needs of a diverse range of users, from young athletes to older adults seeking safe and effective ways to maintain fitness and mobility.

Is BFR Safe?

Yes, Blood Flow Restriction (BFR) training is considered safe when used correctly. Research has shown that BFR training, particularly with high-quality bands like B3 Bands, does not create a tourniquet effect and ensures an even distribution of pressure. This design minimizes risks and makes BFR as safe as normal vigorous exercise. BFR training is suitable for a wide range of individuals, from young athletes to older adults, and has been endorsed by professionals and elite athletes for its safety and effectiveness.

Always consult with your doctor before beginning any exercise or rehab program.

Check out the articles below for a sampling of BFR research.

YOUTHS IMPROVE MORE WITH BFR THAN WEIGHTS

GROWTH HORMONE – ANABOLIC RESPONSE

LESS MUSCLE DAMAGE, SHORTER RECOVERY

INCREASE STRENGTH WITH BFR

INCIDENCE RATE OF COMPLICATIONS

ELDERLY IMPROVE NORMAL DAILY FUNCTION

BFR Studies and Peer Reviews

Safety Study Walking

Safety Study Yoga

Peer Review 1: Extensive Review of BFR Literature

Peer Review 2: Extensive Review of BFR Literature

Peer Review: Extensive Review of BFR Literature

Reference: Training with blood flow restriction. Mechanisms, gain in strength and safety

CONCLUSIONS: 28 of 30 studies demonstrated

Improved strength
Hypertrophy in men and women
Positive impacts on bone health
Non-exercised limbs have shown gains in strength without exercise
Controversial but promising reports on aerobic capacity
Safe: Investigations after BFR have shown no evidence for increased risk of thrombosis.

Less Muscle Damage Compared to Heavy Lifting

Peer Review: Does BFR lead to or even increase the incidence of muscle damage

Reference: Does blood flow restriction result in skeletal muscle damage? A critical review of available evidence

CONCLUSIONS: The available evidence does not support the hypothesis that BFR in combination with low‐intensity exercise increases the incidence of muscle damage. Instead, the available literature suggests that minimal to no muscle damage is occurring with this type of exercise

Increased Strength and Muscle Development

Peer Review on 4 Studies by Duquesne University : Peer Review

Study : 32 Collegiate Football Players

Reference: J Strength Cond Res 26(9): 2523–2529, 2012, Yamanaka, T, Farley, RS, and Caputo, JL. Occlusion training increases muscular strength in division IA football players.

CONCLUSIONS: Strength changes can be achieved with training using less weight and BFR bands. With the additional benefit of reduced loads and recovery time, this is a very promising approach to training elite level athletes and military personnel.

Study: 20 Rugby Players

Reference: The Effect of Speed, Power and Strength Training, and a Group Motivational Presentation on Physiological Markers of Athlete Readiness: A Case Study in Professional Rugby. Cook et al (2014)

CONCLUSIONS: Occlusion training can potentially improve the rate of strength training gains and fatigue resistance in trained athletes, possibly allowing greater gains from lower loading which could be of benefit during high training loads, in competitive seasons, or in a rehabilitative setting. The clear improvement in bench press strength resulting from lower-body occlusion suggests a systemic effect of blood flow restricted training.

Study: 17 Rugby Players

Reference: Eur J Appl Physiol. 2002 Feb;86(4):308-14. Effects of resistance exercise combined with vascular occlusion on muscle function in athletes. Takarada, Sato, Ishii

CONCLUSIONS: The results indicated that low-intensity resistance exercise causes, in almost fully trained athletes, increases in muscle size, strength and endurance, when combined with vascular occlusion.

Study: 62 Football Players

Reference: THE EFFECTS OF A 7-WEEK PRACTICAL BLOOD FLOW RESTRICTION PROGRAM ON WELL-TRAINED COLLEGIATE ATHLETES

CONCLUSIONS: This study suggests that a practical BFR program used in addition to a traditional strength training program can be effective at increasing 1RM squat performance

Increased Aerobic Capacity and Endurance

Study: Cycle Training with BFR in Young Men

Reference: Effects of Low-Intensity Cycle Training with Restricted Leg Blood Flow on Thigh Muscle Volume and VO2 MAX in Young Men

CONCLUSIONS: Significant improvements in VO2 max (6.4%) and exercise time until exhaustion (15.4%) were observed in the BFR-training group (p < 0.05) but not in the CON-training group (-0.1 and 3. 9%, respectively). The results suggest that low-intensity, short-duration cycling exercise combined with BFR improves both muscle hypertrophy and aerobic capacity concurrently in young men.

Study: 4 weeks of BFR and Cycling

CONCLUSIONS: Therefore, the increased metabolic and physiologic strains induced by blood flow restriction seem to have been responsible to trigger the adaptive responses linked to a longer time to fatigue after BFR training. Thus BFR Training is shorter, but produces results similar to much longer endurance training

Study: BFR Walk Training Effects on Performance

Reference: THE EFFECTS OF BLOOD FLOW RESTRICTION TRAINING ON VO2 MAX AND 1.5 MILE RUN PERFORMANCE

CONCLUSIONS: Blood flow restriction walk training resulted in significant improvements in VO_{2 max}(p=.034), significant decreases in 1.5 mile run time (p=.024) and significant increases in thigh muscle cross sectional area (p=.016). BFR walk training represents a singular training methodology for improving aerobic capacity, endurance and muscular size at low training volumes and intensities. This may be beneficial for individuals undertaking concurrent strength and endurance training.

Study: 28 Young Male Soccer Players

Reference: Interval Training with Blood Flow Restriction on Aerobic Performance among Young Soccer Players at Transition Phase

CONCLUSIONS: The present study has been shown significant differences at maximum oxygen uptake between groups. It has been estimated increasing 3.66% at VO2 max in interval groups under blood restriction while has been shown only 1.43% increasing at maximum oxygen uptake in interval groups without blood restriction. This study investigated effect of interval training (moderate intensity-aerobic energy system) with blood flow restriction on the aerobic performance and rate of perceived exertion. A difference of 1.43% vs 3.66% in VO2 max improvement is significant.

Greater Recruitment of Fast Twitch Muscle Fibers

Study: 8 Men Knee Extension

Reference: Blood Flow Restriction Alters Motor Unit Behavior During Resistance Exercise

CONCLUSIONS: There was a notable shift towards higher values of firing rate and MUAP amplitude post BFR exercise. Taken together, our data indicate that low intensity BFR exercise increases the activity of motor units with higher amplitude. They also indicate that motor units with similar amplitudes become activated at higher firing rates post-LI BFR exercise.

Field Application in Athletes Changes Performance

Reference: Occlusion-Induced Potentiation

CONCLUSIONS: There is an increase of type II muscle fiber with the use of BFR training

Athlete's Speed Increases With BFR

Study: Low-intensity sprint training with BFR in trained sport students.

Reference: Low-Intensity Sprint Training With Blood Flow Restriction Improves 100-m Dash

Conclusion: The BFR improved the 100 meter dash time significantly more than low-intensity sprint interval training alone.

Study: 15 Male College Track & Field Athletes

Reference: Eight days KAATSU-resistance training improved sprint performance in collegiate male track and field athletes

Conclusion: Overall 30 meter dash times improved in the BFR-training group, with significant improvements occurring during the initial acceleration phase.

Growth Hormone Release

Study: 11 Males, Large Increase in HGH

Reference: Hemodynamic and hormonal responses to a short-term low-intensity resistance exercise with the reduction of muscle blood flow.

Conclusion: Growth Hormone Increased GH (0.11+/-0.03 to 8.6+/-1.1 ng/ml). These results suggest that short term low intensity resistance exercise with BFR significantly stimulates the exercise-induced GH.

Study: Middle Aged Women

Reference: Effect of a low-intensity resistance exercise program with blood flow restriction on growth hormone and insulin-like growth factor-1 levels in middle-aged women

CONCLUSIONS: A significant elevated GH level was observed in the BFR groups when compared with the control group.

Study: 13 Health College Aged Females

Reference: Hormone Responses to an Acute Bout of Low Intensity Blood Flow Restricted Resistance Exercise in College-Aged Females

CONCLUSIONS: GH increased immediately post exercise for both protocols (High Intensity and BFR) as compared to baseline. In conclusion, acute BFR restricted resistance exercise stimulated similar increases in Anabolic hormone responses in young women as High Intensity Exercise

Study: 7 Healthy Older Men (70 yo)

Reference: Circulating hormone and cytokine response to low-load resistance training with blood flow restriction in older men.

CONCLUSIONS: GH increased from rest to 30-min post-exercise and was greater during BFR than without. In conclusion, a single bout of BFR increases the circulating concentrations of GH in older men and may explain the skeletal muscle and peripheral vascular adaptations observed following training with BFR.

Study: 10 Young and 10 Older men

Reference: Growth hormone responses to acute resistance exercise with vascular restriction in young and old men

CONCLUSIONS: Both age groups responded similarly to each exercise condition with increased GH in response to BFR. However, young men had a greater maximal GH response.

Nitric Oxide Release

Study: 6 Males Leg Extension Training

Reference: Blood Flow Restriction Enhances Post–Resistance Exercise Angiogenic Gene Expression

Conclusion: Chronic training actually reduces NOS because excessive levels are associated with chronic inflammatory processes. Meanwhile, low skeletal muscle content of NOS are associated with metabolic and vascular dysfunction. This study indicates that the addition of BFR to acute low-intensity exercise increases post exercise muscle expression of NOS.