BFR Radio
How to use BFR to maximise Bicep Hypertrophy.

How to use BFR to maximise Bicep Hypertrophy.

April 6, 2021

Welcome back to welcome back to this episode of BFR radio. Before I head into today's article review a quick reminder that if you're looking for practical ideas on how to implement BFR into your own training, check out my Instagram, which is @chrisgaviglio or my YouTube channel, which is SportsRehabAus.

 

If you follow me on Instagram or Twitter, you would have seen that I've been adding in 60 seconds snippets, which are short 60 seconds snippets of the previous podcasts that I've done. I would actually love to hear if you're enjoying these best bits of the podcast. It's always good to know that my work's being well-received. If you have any questions, please ask and I'll get to them as soon as I can.

 

Onto today's episode, which is the second article review in the upper body series and what wouldn't be an upper body BFR article review without looking at some bicep curls.

On a more serious note there's some really great uses for BFR aside from just the bicep curls. But this article again, looks at the difference between high load non BFR and low load BFR periodization models. And why I keep talking about this is because I really think that understanding how the difference between a low load and a high load periodisation model with or without BFR on certain exercises can result in similar outcomes, I think has really positive outcomes for you as a practitioner.

 

Today's article is called:

Practical blood flow restriction training increases muscle hypertrophy during a periodized resistance training programme.

 Lowery, R. P., Joy, J. M., Loenneke, J. P., de Souza, E. O., Machado, M., Dudeck, J. E., & Wilson, J. M. (2014). 

Clinical physiology and functional imaging, 34(4), 317-321.

 

This is a really simple article, but I think it's quite nice to show that something as simple as this can be quite effective and the next article review we'll move away from the muscular benefits and we'll look at how BFR could be used to improve recovery of hand fractures. And I have spoken about  the role that BFR plays in improved formation which I think is a fascinating concept with respect to how we're training our clients or our athletes who may have fractures.

 If you want any more information about BFR or you want to order a set of your own BFR costs, please head to my website, which is https://www.sportsrehab.com.au

And if you want to contact me, you can do so via the contact us, or the contact me on my website or just DM me through my socials on Instagram or Twitter, which is @chrisgaviglio. Finally, if you enjoy the podcast, please give it a rating in iTunes and also share it with someone who may benefit from this information.

 

Thanks for listening and remember to keep the pump.

Supercharge your Bench Press training - combining BFR low load & high load training (article review)

Supercharge your Bench Press training - combining BFR low load & high load training (article review)

March 9, 2021

Hi everyone and welcome back to this episode of BFR radio.

Not sure if you've noticed, but I've been trying a few different things of late. Firstly, I'm trying to increase the frequency of podcasts released to fortnightly, which was from once a month. And there's also a new segment, which is called your questions answered. A lot of people are asking some great questions. So my mantra around this is that if you have a question, I'm sure that there's lots of other people out there as well with that same question or something similar. Therefore, if you have a question and you're happy to come online, please contact me and we can have a chat.

 

 You'll also notice that recently in the last couple of weeks, that on my socials, which is @chrisgaviglio, I've been releasing 60 seconds snippets of the previous podcast. These are the best bits of the podcast and hopefully a great reminder of what was covered. If you love it, let me know and I'll continue doing that for you.

With the article reviews I've also tried to group them together to give the use of BFR better context. The first article series that I did recently was around the use of BFR in surgery and in particular, looking at knee surgery, if you missed them, check them out.

 And this brings me onto the next series of BFR articles, and this will focus on the upper body. In one of my earlier BFR radio podcast episodes I reviewed an article on high-frequency Bench Press. Today's article, which kicks off this series, again, looks at the bench press, but rather this looks at combining protocols of both high load and low load BFR Bench Press training within the same week. This article is called:

 

Combined effects of low-intensity blood flow restriction training and high-intensity resistance training on muscle strength and size. 

Yasuda, T., Ogasawara, R., Sakamaki, M., Ozaki, H., Sato, Y., & Abe, T. (2011).

European journal of applied physiology111(10), 2525-2533.

 

I truly think that this series will once again, like the knee surgery series highlight some great ways of using BFR aside from just using it for bicep curls and bench press. If you want to know more information about BFR or you want to order your own set of BFR cuffs please head to my website, which is www.sportsrehab.com.au.

If you want to contact me, you can do this via the contact us, or should be contact me on the website, or just DM me through my socials on Instagram or Twitter, which is @chrisgaviglio.

Twitter - click here

Instagram - click here

If you enjoy the podcast, please give it a writing an iTunes, and also share it with someone who may benefit from this information. Thanks for listening. See you next time and remember to keep the pump. 

Managing Achilles pain with BFR in sprinters - Your questions answered.

Managing Achilles pain with BFR in sprinters - Your questions answered.

February 23, 2021

Welcome to today's episodes. I have just finished the short collective mini-series on the multiple uses of BFR around knee surgery. In this collective series of article reviews, I wanted to highlight the multiple uses of BFR within one scenario.

 

With today's episode, I talk to sprinter Mark Giglio where we discuss how to use blood flow restriction to help manage his achilles pain. In particular we look at how he can use BFR for general pain/stiffness, sprint and strength training sessions. Mark has lots of great questions and we discuss how BFR could also be used to maximise  training and competition outcomes. In particular we discuss about the potential increases in endogenous (naturally occurring in the body) anabolic hormones. With respect to most athletes, the ability to increase anabolic hormones concentrations in the body (esp. testosterone) has positive benefits to improvements in strength, speed, power and behaviours associated with positive outcome.

 

I really enjoyed this conversation, and the goal of this segment is to help educate users of BFR. My motto with this segment is that the questions that you have may also help someone else. So if you have a burning question on how to use BFR (any pure happy to come onto the podcast) get in contact with me.

If you like this podcast please give it a rating on iTunes or if you know someone who'd benefit from this podcast please share it with them.

 

And if you haven't got a pair of your own BFR cuffs, please head to my website and get yours today - www.sportsrehab.com.au

 

Thanks for listening and remember to keep the pump.

Chris

BFR, surgery & your heart - the cardioprotective ability of Blood Flow Restriction

BFR, surgery & your heart - the cardioprotective ability of Blood Flow Restriction

February 9, 2021

Hi everyone and welcome to today's episode.

 

I've enjoyed putting together this short mini-series on the collective ability of using BFR in multiple different scenarios to assist with improving the operative outcome - in this case knee surgery.

 

Today's episode is around the cardioprotective ability of using Blood Flow Restriction prior to surgery. In particular, perioperative myocardial infarction is a leading cause of morbidity and mortality after major non-cardiac surgery.  Therefore the ability to reduce myocardial injury and other ischaemic complications of surgery holds great benefit. 

Using BFR in this instance, is a great option as traditional methods to reduce the risk are usually pharmacologically based which although the may reduce the risks they do have side-effects in some patients.

The article is pretty heavy with mechanisms so if you are interested please download the article. 

Cardioprotection by remote ischaemic preconditioning.

British journal of anaesthesia, 99(5), 611-616. Walsh, S. R., Tang, T., Sadat, U., Dutka, D. P., & Gaunt, M. E. (2007). 

 

If you haven't yet got a set of BFR cuffs please head to my website to buy your own and if you have any questions please ask as I really want to ensure you get the best use of Blood Flow Restriction for you. Head to https://www.sportsrehab.com.au

 

If there is anyone listening that may benefit from this, please share it.

Thanks for listen

 

Chris

Improve surgical outcome with only 8 days of pre-operative BFR strengthening after knee surgery..

Improve surgical outcome with only 8 days of pre-operative BFR strengthening after knee surgery..

January 28, 2021

Welcome back to this episode which is a short series of paper reviews that highlights the different uses for Blood Flow Restriction around Knee surgery.

 

Today's episode looks at the positive effect of only 8 days of pre-operative strengthening with respect to density and function of the quadriceps within the first 4 weeks of ACL reconstruction. This is a great concept as it is well documented the outcome from surgery is improved with relative muscle strength and size. With the positive effects of training with BFR whilst using low-loads, this training methodology in a pre-operative state really highlight the advantages of blood flow restriction. This is also something to highlight in some people, where the injury may prevent any kind of meaningful strengthening program prior to the operation due to the inability to strength train through a suitable range and load.

 

The article for reference is called:

Preconditioning With Blood Flow Restricted Exercise Preserves Quadriceps Muscle Endurance in Patients After Anterior Cruciate Ligament Reconstruction.

Short–Term Frontiers in physiology, 9, 1150.

Žargi, T., Drobnič, M., Stražar, K., & Kacin, A. (2018).

I hope you are enjoying this mini-series that puts together a collection of different BFR papers of relevance to optimising recovery from knee surgery.

If you enjoy this podcast please give it a rating on iTunes.

If you know someone who may benefit from this knowledge please share it with them.

And if you haven't got a set of your own BFR cuffs, please head to my website to purchase of your own today: www.sportsrehab.com.au

See you soon for the next episode.

 

Thanks for listening and remember to keep the pump.

 

Chris

 

Use Blood Flow Restriction to decrease joint and tendon pain - BFR after knee surgery

Use Blood Flow Restriction to decrease joint and tendon pain - BFR after knee surgery

January 13, 2021

Happy New Year.

Late last year I reviewed an article that highlighted the benefits of 12 strength training sessions using BFR post knee arthroscopy around improving muscle size, strength & function. This highlighted the ease and effectiveness of such a simple training addition.

Consequently I wanted to collate a few articles that built on this initial article to highlight the few different uses of BFR around surgery. In this case, we are focusing on the knee.

Today's article review looks at how BFR can decrease joint and tendon pain in the knee joint. I have had a lot of success using BFR for this reason and not just around surgery.

The 2 articles are: 

1. Blood flow restriction-induced analgesia in patients with anterior knee pain. 

Korakakis, V., Whiteley, R., & Epameinontidis, K. (2017).  Journal of Science and Medicine in Sport, 20, e100.

2. Quadriceps strengthening with and without blood flow restriction in the treatment of patellofemoral pain: a double-blind randomised trial.

Giles, L., Webster, K. E., McClelland, J., & Cook, J. L. (2017). British Journal of Sports Medicine, 51(23), 1688-1694.

 

Join me in the next episode where we will keep building on the multiple ways that you can incorporate BFR around surgery to assist with improving your recovery.

 

If you want to know more about BFR and buy your own set of cuffs please head to my website: www.sportsrehab.com.au

 

Thanks for listening and remember to keep the pump.

 

Chris

 

How to use BFR after knee surgery for improved recovery - your BFR questions answered.

How to use BFR after knee surgery for improved recovery - your BFR questions answered.

December 22, 2020

Hi there,

This is a short bonus episode just in time for Christmas.  I regularly get questions emailed to me about how to incorporate BFR in their specific scenario. I thought that putting it in an audio format may be a good way to not only answer the question but also it may be relevant for some of you. Hence today's podcast. 

Today's question is:

"I have just undergone a partial menisectomy and have had 40% of my medial meniscus in my left knee removed. I was wondering what you might recommend I could do to assist my rehab of the left leg at this stage. For example, I am allowed to start heel to toe walking, hamstring/calf stretch and a few other very low key exercises like mini recumbent cycling tomorrow but I was wondering  would you recommend using the BFR in anyway yet even just passively?"

I actually liked doing this segment and think it can be an extra segment for BFR Radio. So, if you have any questions that you'd like to be answered contact me through my website or my social media channels.

https://www.sportsrehab.com.au

Instagram: https://www.instagram.com/chrisgaviglio/

Twitter: https://twitter.com/ChrisGaviglio

Facebook: https://www.facebook.com/sportsrehab.com.au/

 

Have a Merry Christmas and see you all in the New Year.

 

Chris

From general population to elite footballers – integrating BFR training for everyone. Interview with Matt Ham (Hammer Athletic)

From general population to elite footballers – integrating BFR training for everyone. Interview with Matt Ham (Hammer Athletic)

December 9, 2020

Hi there and welcome to this month's episode. In the last episode I reviewed an awesome paper highlighting the positive effect of just 12 BFR sessions after knee arthroscopy. This prompted me to put together a mini-series of papers that combine all of the positive effects of using BFR around knee surgery.  So usually I'd follow up with the next article, however I've been trying to interview Matt Ham for a short while so I'd thought I put this interview out.

 

Similar to a previous episode where I interviewed S&C coach Tony Lewis (https://www.instagram.com/tonylewispt/), Matt was also born in the same town  (Ayr, Queensland). This is remarkable considering the small size of the town.

Matt has worked in the fitness industry for over fifteen years and competed in professional football (soccer) for four years with Hyundai A-league teams including Gold Coast United, Brisbane Roar and the North Queensland Fury. He has held strength & conditioning positions with the Brisbane Roar (2016-2017), the Queensland Rugby League Referees, The Guam National Football Team and various young professional and semi-professional athletes.

Matt’s professional experience with sporting teams, coupled with his academic achievements in sports and exercise science and years of service in the fitness industry has subjected him to an expansive array of top-level strength and conditioning, resistance training, rehabilitation, group fitness and various cardiovascular training methods which has given him a well-rounded and superior approach to fitness training.

He has recently moved to Townsville and is the S&C coach for the Townsville Blackhawks Rugby league team which competes in the Queensland Rugby League competition.

In today's interview we talk through Matt's journey from a professional footballer (soccer for all of us Aussies) to how he got started as an S&C coach, opening his own business, working with elite footballers and of course all things BFR. This episode is more than just BFR so if you are an inspiring S&C coach or thinking about opening your own training business I think you'll get some great ideas and lessons learnt from this podcast.

 

If you are in Brisbane check out his facility:

Address: 3 Manilla St,
                EAST BRISBANE Q 4169

Mob:       0455 046 706
E:             info@hammerathletic.com.au
 
Alternatively you can follow him on the following social media channels:
 
 
Also if you're looking for more information or want to purchase your own set of BFR cuffs please visit my website: https://www.sportsrehab.com.au
 
And you if you find this episode useful or know someone who will get good value from the interview please share it.
 
Thanks for listening and see you soon.
BFR after Knee Surgery  - improved muscle strength, size & function in 12 sessions

BFR after Knee Surgery - improved muscle strength, size & function in 12 sessions

November 12, 2020

Welcome back to this month's episode.

 

It's been a busy couple of months and so firstly a few updates.

1. Valve upgrade - from a product viewpoint, I have upgraded the valve connectors and I have been getting positive reviews and these are much more preferable from my customers. All products from now on will be supplied with this. If you want to upgrade your valves please contact me via my website and I we can discuss how we can make this happen.

2. Online strength & conditioning programming - over the COVID period I increased the amount of online clients and have really enjoyed it. So it you want a personalised training program from BFR specific, rehab, general fitness & strength or elite performance please contact me.

 

When I started to prep for this article, I started to think that this would be best served as a small series of paper reviews which highlight the many ways you can utilise BFR around a knee operation. The first episode will highlight how beneficial the inclusion of 12 sessions post knee arthroscopy can be around improving muscle size, strength & function. 

 

The article I review is: 

Blood flow restriction training after knee arthroscopy: a randomized controlled pilot study

Tennent, D. J., Hylden, C. M., Johnson, A. E., Burns, T. C., Wilken, J. M., & Owens, J. G. (2017). Clinical Journal of Sport Medicine, 27(3), 245-252.

What I enjoy about these papers is how simple the intervention are and how beneficial it is.

And across the spectrum of everyone, the advantage of BFR is that is portable and can be done anywhere. Also with restrictions to gym access during the COVID period, this furthermore plays a great advantage to putting BFR into your rehab program.

 

If you are looking to purchase your own set of cuffs or want more information please visit my website at https://www.sportsrehab.com.au

 

Thanks for listening and see you next month.

 

BFR for Ballet, Back Rehab & Biking - interview with Tony Lewis

BFR for Ballet, Back Rehab & Biking - interview with Tony Lewis

September 4, 2020

Thanks for tuning into this month's episode.

I hope you enjoyed last month's podcast where I discussed a new training concept that I have been utilising. The results were absolutely surprising so in the mean time I've been working on a heavy load Isometric + BFR training program. I've just finished the testing for that 7 week training block so I'll have them to you all soon. Again I think you'll be surprised.

Onto this month's episode and a quick update around my product. I am about to update the valves which is a really nice touch to the product. The final function isn't any different but it's definitely is a good addition to the product.

In today's interview, I talk to S&C coach Tony Lewis. We both live in the same town (Brisbane) but more interestingly we were both born and grew up in the same town of Ayr (small farming town in North Queensland). 

I primarily got Tony on to talk about his work with BFR in ballet but he had lots of really interesting uses for BFR in other facets of his work. I am sure you'll get something out of our chat.

A little about Tony:

  • Like every kid in town, I played whatever sports were happening at that time.
  • Started dancing in 1984
  • Moved to Melbourne in 1986 to study full-time dance for 4 years
  • After graduating from the Australian Ballet School, worked with the Australian Ballet for a short period before moving to Europe, where he danced professionally for 3 years.
  • 1993 - offered a position with Queensland Ballet
  • 2003 -  retired from Queensland Ballet as a Principal Artist 
  • 2004 - started working full-time in the fitness industry
  • 2010 - started my own training business
  • 2014 - Strength Coach with the Queensland Ballet Academy
  • 2016 - Strength Coach for the Queensland Ballet Company.
  • 2020 - continue to learn, run my own business and work for the Queensland Ballet and the Academy.

 

If you want to contact him give him a follow or get to him via the following:

Instagram: https://www.instagram.com/tonylewispt/

Facebook: https://www.facebook.com/tonylewisPT/

Twitter: https://twitter.com/tonylewispt

Email: tony@tony-lewis.com.au

 

For more information or to buy your own set of BFR cuffs please visit my website https://sportsrehab.com.au

 

Thanks for listening.

 

Chris

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