Blood Flow Restriction (BFR) Training: The Latest Exercise Method for Injury Rehabilitation and Strength Gains

My Journey to Non Surgical Rehab Route for Meniscal Tear using Blood Flow Restriction (BFR) Training. 

BFR training works by occluding venous return while maintaining arterial blood flow .

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This is not my first time using this technique for rehab purposes as I was originally introduced over 3 years ago by one the best coaches @nunez3dmj (life saver). 

It all started with pain in my elbow were I was not able to pick up a cup of coffee. I had tennis elbow and went to see an orthopedic surgeon that said since the cortisone shot he gave me, did not help, he would require surgery.

So long story short, following my coaches protocol, a few months after BFR rebab and program modification I was able to start training for my first powerlifting meet 😀 pain free, surgery free and stronger than ever.

I’ll be applying the same principles as before and training around any movement that causes pain. This video shows a single leg extension with only 5lbs set, which took me over a few days to get to.

The protocol for BFR training

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1.use a cuff that is about 2” thick

2.wrap around a limb during exercise (in this case my upper thigh)
3.tighten the strap to have a perceived 7/10 wrap tightness

4.start at either BW or 20%1rm for the following reps and rest intervals

30reps-30sec rest
15 reps-30 sec rest
15 reps-30 sec rest
15 reps-30 sec rest

In order to progress I’ve slowly added BFR Box Squats first BW than loaded along with conventional deadlifts from the floor (FINALLY😍)..this has been a 2 week span.


Don’t let an injury stop you in your tracks, movement is your friend, you can train around the injury along with so many other groups of muscles that are NOT associated.

It’s easy to throw in the towel and pity yourself, however, finding strength during the weakest moment is what buildcharacter …So here we are, moving well and no pain. 

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