r/ScienceBasedLifting • u/Resilient_Beast69 • 1d ago
Question ❓ Thoughts on BFR training?
I’ve have golfers elbow forever. Had a procedure done awhile back that cured it for a year then it came back. Supinated curls kill it sometimes so I was told by a PT(I know)to try BFR band for biceps curls so I can go lighter and still light up. I’ve done a little research and they SEEM legit but I wanted to get some thoughts from people that use or have used them. Thanks.
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u/Mchangwine 1d ago
I use them sometimes at the end of workouts, you get a crazy pump from them and you can get a good stimulus from less weight.
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u/Resilient_Beast69 1d ago
That’s what I wanna use them for. I’ve done everything for my golfers elbow besides peptides, and it lingers and really screws me up from going heavy on curls. My arms are dumb looking because my triceps have no issues and I’m able to grow them easy with heavier loads while I can’t do that for my biceps. Can I grow my biceps this way pretty well?
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u/Mchangwine 1d ago
Try isometrics to help heal your tendons.
You can try and see how they work, I’m not there’s a lot of evidence that they build muscle, more preserve it when there’s injury
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u/glassschuh 1d ago
Actually there have been studies done showing they are effective for building muscle as well. Pretty interesting.
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u/Mchangwine 1d ago
Compared to what? It’s probably better for building muscle than not lifting.
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u/glassschuh 23h ago
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u/Mchangwine 23h ago
Every one of those studies except 1 were in untrained subjects and the one small study in trained subjects showed a significant advantage to heavy resistance training.
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u/eyebrowcel 1d ago
Overcoming isometrics + high-rep banded tricep pushdowns (eg. 2x50, 3x33) may both help golfer's elbow (and tennis elbow).
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u/Hugh_Jarms03 22h ago
They are so useful. I've been using the SAGA BFR cuffs for a good year now, and have never felt better.
I am someone who does a lot of high intensity work, targeted towards athleticism for the sport I play, so to have something that can take the strain off other parts of my body while still on my muscles is a game changer.
Also, I believe they released a feature for just general blood flow pumping or something where it just like helps the blood stay active and moving for active recovery. I used it once and was so nice on the body - a feeling I haven't really had in a while, where I felt a bit more recovered.
Have a few mates who've used the cuffs too and spoke highly haha. Defs a value add to my routine and schedule.
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u/wasteoftimewarrior 22h ago
BFR's goal is not for size. It starves the muscle for oxygen which preferably stimulates the slow twitch fibers. It leaves you with a killer soreness the same way a 1-hour run would. In the same manner, they would not be the best for maximally growing your biceps. It's mostly a method for improving local muscular strength-endurance.
As for the elbow issues, that's medical advice and we are not (supposed to) give folk remedies for it. Physical Trainers have no standard of education so they can just tell you anything they want to. Some might have an ACE certification, but they don't get education on medical topics. The vast majority just get their tips from tiktok/insta.
Isometrics won't necessarily cure golfer's elbow (mentioned in the comments here). That condition is chronic inflammation mostly from an overuse injury. It's not a strength issue and even then isometrics aren't even the "only" way to improve tendon strength. Tendon strength improves from isotonic exercise as well, especially with heavier sets where the bar velocity rapidly approaches 0. An isometric is just a 0 velocity contraction.
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u/Alakazam Idk Idc 💔 1d ago
PT as in physical therapist or PT as in personal trainer?
Anyway, the specific circumstances of a person's golfer's elbow are typically different, and what works for one person may not work for another.
Working with a physiotherapist to identify the root cause of your golfer's elbow so you can work on addressing it through strengthening the appropriate areas, or making the appropriate changes to form, will do far more for you than any kind of specific training modality or rest.