Blood flow restriction training has been shown to be a safe and effective method for promoting strength and hypertrophic changes at low intensities of resistance training as a result of both mechanical and metabolic physiological stress. The purpose of this article is to provide practitioners with an understanding of the current evidence for the use and implementation of blood flow restriction training and to provide insight and practical recommendations for its use. Forty-three articles were reviewed following a search of English language blood flow restriction (BFR) and occlusion training articles was performed. The reviewed literature provides evidence for hypertrophic and strength adaptations comparable to those of high intensity resistance training as a result of BFR in combination with low intensity resistance training. The physiological mechanisms by which this occurs is not well-defined, however both mechanical and metabolic stress is shown to be apparent in hypertrophic and strength adaptations with BFR training. Training design variability limits homogeneity of the BFR training literature though recommendations regarding the use of moderate partial occlusion pressure (130-150mmHg) within a continuous bout (occlusion maintained during rest intervals) of low intensity resistance training (20-30% 1RM) involving high repetition sets (3-4 sets of 12 repetitions) has been shown to be safe and effective method of elucidating strength and hypertrophic gains.
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