Acute effects of upper body BFR on moderate-high load bench press barbell velocity: a case study

Acute effects of upper body BFR on moderate-high load bench press barbell velocity: a case study

BLUF:
Wearing upper body blood flow restriction cuffs increases bench press barbell velocity of moderate to high loads.

INTRODUCTION: Resistance exercise (RE) is important for athletes to enhance muscular strength and power. Traditional RE necessitates loads exceeding 60% of one repetition maximum (1RM) is required for stimulating muscular hypertrophy and strength, which also correlate with improved physical performance metrics. To maximise the outcome of a RE training session, and improve longitudinal physical performance metrics, the addition of barbell velocity feedback, and training at faster barbell velocities are preferred. Consequently, athletes and strength coaches seek innovative RE methodologies to enhance barbell velocity for strength and performance improvements. One potential method involves the athlete wearing blood flow restriction (BFR) cuffs during the RE session. While research has focused primarily on low-load BFR-RE, studies indicate that moderate-to-high load BFR enhances barbell velocity in squats and bench press (BP) compared to non-BFR training. Therefore, the aim of this case-study was to examine the acute effects of upper body BFR-BP exercise, utilising moderate to high loads (50-90% 1RM). It was hypothesised that wearing upper body BFR cuffs would increase BP barbell velocity.

METHODS: A well-trained male athlete (age, 46yrs; body mass, 105kg; height, 184cm; BP 1RM, 160kg) participated in a threeweek study. After 1RM testing and familiarisation in week 1, two experimental sessions were conducted in weeks 2 and 3, during which the athlete performed five sets of two repetitions, increasing loads from 50% to 90% 1RM with 10% incremental steps, and 3 minutes rest between sets. In week 2, the BP was performed without BFR cuffs (NOBFR), and in week 3 with BFR cuffs (BFR). The BFR cuff pressure was inflated to 80% of limb occlusion pressure of the upper limb and an intermittent inflation protocol was used. A linear transducer monitored mean barbell velocity (MV) for every repetition. Given the single-subject design, comparative data from a peer-reviewed study was utilised tocontextualise and enhance interpretation of the results. The reference study offered population-level data on similar BFR and NO-BFR conditions across the same incremental loads. Barbell velocity for the best repetition (MV) was analysed. Statistical analysis calculated effect sizes (ES), 95% confidence intervals (CI), and smallest worthwhile change (SWC), to assess the practical significance of differences between BFR and non BFR conditions.

RESULTS: Wearing BFR cuffs increased barbell velocity by 5.8% to 26.8% across all loads (Table 1). Small (60% 1RM, ES: 0.4; 70% 1RM, ES: 0.22) to moderate (50% 1RM, ES: 0.73, 80% 1RM, ES: 0.74; 90% 1RM, ES: 0.76) effects were observed for all the BFR interventions. Furthermore, the observed velocity differences across all loads exceeded the calculated SWC.

DISCUSSION: Wearing upper body BFR cuffs during moderate-to-high load BP increases barbell velocity in the participant. The ability to increase barbell velocity is advantageous as faster barbell velocities has been reported to improve strength and performance outcome over training with slower barbell velocities. This has positive implications for both welltrained and aging athletes, as training with an enhanced barbell velocity could improve strength outcomes, especially where strength gains plateau or decline with an increase in training and chronological age.

PRACTICAL APPLICATIONS: BFR training offers a practical methodology to enhance barbell velocity during moderate-to-high load RE. Coaches and athletes could use this approach longitudinally to maximise strength and power development, especially when traditional RE adaptations slow due to training experience or age-related decline.

Conflict of Interest: The BFR cuffs used in this study is a product that is sold by TheBFR.co of which the author is the owner. This potential conflict of interest has been disclosed and efforts have been made to ensure the research remains objective and unbiased.

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