Uploaded February 2026 | Updated September 2026, 2 days ago
Blood Flow Restriction (BFR) training is something that had a surge in popularity within powerlifting years ago, but has largely fallen out of the conversation. In this video, I break down what BFR training actually is, what is happening physiologically when we partially occlude blood flow, and how that allows us to create a meaningful hypertrophy stimulus with very light loads. From there, I discuss why BFR fell out of favor in powerlifting, how shifts in programming trends and gym environments played a role, and why it may be time to reconsider it as a useful tool. We take a look at how BFR can be implemented to add hypertrophy while limiting mechanical stress on the joints and tendons, how it can be used to manage cranky elbows and knees, and where it may fit best within a powerlifting program. Lastly, I go through the practical side, including the exercises I prefer, how I structure sets and reps, how tight the cuffs should be, and where BFR should be placed within a training session.
#bloodflowrestriction #bfrtraining #powerliftingaccessorywork #powerliftinghypertrophy #powerbuilding #hypertrophy #accessorywork
Strength Now Features: youtube.com/watch?v=DrN5opemueI&t=1s
Buy Strength Now Programs: strength-now.com
Strength Now Instagram: instagram.com/strength.now
Upper Body Tourniquets: amazon.com/dp/B00P2AW1ZU
Lower Body Tourniquets: amazon.com/dp/B01C2BAE82
Subscribe to Powerlifting Now: powerlifting-now.com
Instagram: instagram.com/prs_performance
Website: prsontheplatform.com
Timestamps
00:00 Intro
4:10 What Is BFR Training
6:26 Why Did BFR Fall Out of Style in Powerlifting
10:30 Why BFR Makes Sense for Powerlifter
12:00 Best Exercises + How to Program BFR
16:59 How to Perform BFR
22:17 Where to Add BFR in a Powerlifting Program
Blood Flow Restriction (BFR) training is something that had a surge in popularity within powerlifting years ago, but has largely fallen out of the conversation. In this video, I break down what BFR training actually is, what is happening physiologically when we partially occlude blood flow, and how that allows us to create a meaningful hypertrophy stimulus with very light loads. From there, I discuss why BFR fell out of favor in powerlifting, how shifts in programming trends and gym environments played a role, and why it may be time to reconsider it as a useful tool. We take a look at how BFR can be implemented to add hypertrophy while limiting mechanical stress on the joints and tendons, how it can be used to manage cranky elbows and knees, and where it may fit best within a powerlifting program. Lastly, I go through the practical side, including the exercises I prefer, how I structure sets and reps, how tight the cuffs should be, and where BFR should be placed within a training session.
#bloodflowrestriction #bfrtraining #powerliftingaccessorywork #powerliftinghypertrophy #powerbuilding #hypertrophy #accessorywork
Strength Now Features: youtube.com/watch?v=DrN5opemueI&t=1s
Buy Strength Now Programs: strength-now.com
Strength Now Instagram: instagram.com/strength.now
Upper Body Tourniquets: amazon.com/dp/B00P2AW1ZU
Lower Body Tourniquets: amazon.com/dp/B01C2BAE82
Subscribe to Powerlifting Now: powerlifting-now.com
Instagram: instagram.com/prs_performance
Website: prsontheplatform.com
Timestamps
00:00 Intro
4:10 What Is BFR Training
6:26 Why Did BFR Fall Out of Style in Powerlifting
10:30 Why BFR Makes Sense for Powerlifter
12:00 Best Exercises + How to Program BFR
16:59 How to Perform BFR
22:17 Where to Add BFR in a Powerlifting Program
