Speaker 2: What's up guys? Welcome to BFR Tuesday, Merry Christmas, happy new year. Happy Hanukkah. All the stuff. Holidays. Hope everybody is doing well. We are. We're doing well. We're doing okay. okay. So, my name's Ed Le Cara, I, do this every Tuesday to answer any questions regarding blood flow restriction training. If there isn't any questions, then I will, talk about whatever I want to talk about. So if there are questions you can just type them into the message area, upper right corner. It says chat, I'll say Hello from Dallas Texas. And, yeah, so I'll give everybody a couple seconds and they can, plug in any question that they have otherwise, I'll talk about what, I plan on talking about. 

Speaker 2: Check out that cup. Love this cup. Okay. Any questions?

Speaker 2: All right. Maybe I'll stir some questions. So I got some questions online, this week regarding ischemic preconditioning, protocols. So ischemic, preconditioning. Hey, Louis. Good to see ya. ischemic preconditioning is a passive modality, so we use blood flow restriction, very high pressures. So, we, we prefer about a hundred percent limit collision pressure, but anywhere between 80% and a 100% limit collusion pressure, most of the time we're doing this on the lower extremity and we do it prior to high intensity exercise to reduce the amount of exercise induced muscle damage so that our recovery time is shorter. So I call it a recovery technique. but it's not post-exercise it's pre exercise. And so, can't hear me. Hm. My microphone's on. Can everyone else hear me Okay, 

Speaker 2: Well, this is good here. So it must be on your end, Doug. Sorry. so I'm going to show a video on how to do a ischemic preconditioning. There's two different ways that we do it. We do it for recovery, and then we also do it, for performance. So even though the ischemic preconditioning protocol is essentially the same high pressures, five minutes on three minutes off for four to five rounds, my intent might be different, although I'm using the same protocol, just like, another example would be in the clinic, dry needling, I'm using the same needle as I use for acupuncture, right The needles are the same, but my intent is different. Dry needling. I'm doing it specifically for a certain muscle or muscle group or a tendon. if I'm doing acupuncture, then I'm doing using the same needle, but I'm doing it, more from meridians and circulation and, nervous system effects. So, anyway, hopefully that makes sense. So ischemic preconditioning protocol. So I'm going to share my screen and I'm going to show a video on how to do this. sorry. I got, I got this new Mac and it's, asking me for permissions to do what I want to do. all right. Okay. Let's see if I can share it now. 

Speaker 2: Mm mm mm, mm, mm. Mm. All right. 

Speaker 4: Hey guys, in this video, I'm going to demonstrate how to use the smart cuff gen three pro cuffs for something we call ischemic preconditioning or IPC. So IPC is utilized prior to high intensity exercise. And when the literature has suggested is that it helps to reduce the exercise. Also damage, induced by heavy, intense exercise. So I'm going to use these cuffs, put the cuffs on first, use the appropriate size to cuff. In my case, I use a large, cause my thigh is larger than 23 and a half inches. I don't have to worry about using the little, the little ears, a little tags, because I'm not going to be exercising with this protocol. This protocol is totally done passively prior to having intense exercise. If you notice I'm going to make my life a lot easier by having this, I did it backwards. I was just saying it, but I'm going to make my life a lot easier by having the stem facing forward, to see why the second. 

Speaker 4: And I'm going to bring these cuffs up as high as I can go. And you're going to make them as tight as you can before laying down. So in my clinic at Dallas, we have these things called recovery pods. We have a couple of them. We do IV therapy in here. We do, things like this. We do, neuro acoustic, deep meditative state training. but your normal tax, we did a bunch of things. So it makes it convenient for me and my patients to be able to do this type of training here. So I'm going to slide into my, into my recovery pod a sometimes tighten it up a little bit more. 

Speaker 4: All right, so now I've got my, I've got my pro pumps. You need a pro pump in order to do this because the, just the Gen 3 cuff does not or the gen 3 pump does not have ischemic preconditioning setting on it because we're using very high intensities. So here I'm going to connect and I'm going to connect on this side as well. I'm to face it this way. And so you can see him and I got to update, I'm sorry, I'm going to go to start exercise. I'm going to go to leg. I'm going to go down to IPC and I'm going to hit enter, and I'm going to let this inflate. I am going to do the same thing on this other side. Start exercise. Go down the leg. I'm going to scroll down to IPC. 

Speaker 4: And I'm going to let it inflate Now, these are going to about a hundred percent limb occlusion pressure. So that's a lot of pressure. That's why we can't exercise within or especially occluding arterial and venous blood flow, both directions. We're going to stay in here for five minutes and then the cuffs are automatically going to deflate after five minutes. We are going to take a three to five minute break in between, and they're going to reinflate. We'll do three to five rounds of this. Then within 45 minutes, we go, we do our high intensity exercise. This high intensity exercise whether squats or sprinting, or it's something else, plyometrics maybe. This will help to reduce the muscle damage. That way we can train more regularly, faster. I won't get the soreness that I typically would, tomorrow. So that's how to do. Alright, so ischemic preconditioning. Okay. So let me see.

Speaker 2: Any questions about ischemic preconditioning before I, so Lewis it's actually, this protocol is available to the pro units only. Yeah, that's true. and it's because of the high pressures. Now you can mimic it, with the consumer version, you'll just have to use high pressure and, you're not gonna, you're going to be pretty close. You're going to be at 80%. LOPs, won't be as much, pressure as the a 100% LOP when we do it with the pro version. And I would also add electric stim to it as well. So I would use east M connected to the vastus medialis, so bleak and the vastus medialis, vastus, lateralis of quad, and, use, some mechanical, mechanical tension with contraction. You can use a compact unit, you can use a tens unit, you can use power dots, you can use whatever you like. 

Speaker 2: but you'll need, you'll need, you'll need to cook the area a little bit more. You also need to cook the area a little bit more when you're using this on a high level athletes. If you have high level university athletes, pro athletes, Olympic athletes, you're going to combine ischemic preconditioning with electric stimulation in order to get the outcome. if you take my level two course, I go through all the research with that on why that the protocol is what it is they've tried to do lower pressures, doesn't work. They try to do, less stats than, you know, like between four and five doesn't work. So there's a, there's a method to the madness when it comes to recovery. Okay. So I've got some questions here, so I want to answer them. Let's see. Doug asks, can't hear for some reason. 

Speaker 2: Okay. is there any study evidence that shows that high intensity exercise has helped cure heal knee injuries as long as you don't Reinjury, re-injured the area BFR did it for my shoulder when I was doing high intensity workouts for my knee, so I think what you're asking Doug, and I, you know, tell me if I'm not interpreting the question correctly. If we're doing exercise, let's say for lower extremity, are we doing BFR for the lower extremity Do we get a benefit in the upper extremity And the answer is yes, there is evidence that, like I'm thinking of a, a study by Clark in 2012, where they only did be a far in the lower extremity. And then they tested a one rep max in the bench press and they saw increases in the upper extremity. So we do see a systemic effect. 

Speaker 2: Some BFR experts don't think it's as big as a lot of us think it is. I don't know how much there is. I think there's more evidence that needs to be published on it. but like, like what I'll do for patients, that have lower back condition, I'll get them on the treadmill and walking with BFR and then do, without BFR then do their, whatever core work that I'm doing with them. Bird-dog plank, side plank. and I do think that I get better outcomes, by using BFR pre my core stabilization exercises. So to answer your question, just to summarize, yes. you can use the cuffs in a different area and get benefits in, areas that may be tweaked or, or injured. 

Speaker 2: Lewis observation, I'm doing a hybrid hypertrophy cycle. I recalculated my one, right. Max and shopped for the lighter, into the resistance range, accompanied by a shorter rest period of 30 seconds. I was using 36, 6 previous say more resistance it's early, but it feels like I'm getting better results, at least not worse than I have. Let's just, yeah. Yeah, yeah. So you're not gonna have as much soreness with, with lighter loads. And if you want size hypertrophy, there's an inverse relationship between resistance and pressure. So the more pressure I use, the less weight I'm going to be able to use. So with hypertrophy, we want to use lower loads, higher pressures, and then the reverse is true when we want it to do strength. Anytime our body's trying to strengthen the more, the more mechanical tension that we apply, the better mechanical tension meaning load or, combination of load with reps and sets is volume. So we want to try to increase the resistance. Now we don't want to go above 40% of your one rep max for strength. but if you're, if you're on a hypertrophy cycle, absolutely keep the weights low, keep the pressures high and don't go to failure. And, you know, you'll get super early results too. Like two to three weeks. You'll start to see, muscle strength gains, I'm sorry, muscle size gains. That's a great observation. Thanks for sharing that. 

Speaker 2: Any other questions today?

Speaker 2: Yeah. If you're, if you're not getting results, then, typically it's going to mean that your body is not getting tired enough. You're not creating enough fatigue. And so increasing the load, you know, and again, that's an inverse relationship. I can increase the load or I can increase the pressure either one is gonna create earlier fatigue. So, in your case, by recalculating your, one rep max, it's super important because if you're not, then you might only be at 15% of your one rep max after four to six weeks of doing BFR. Cause you're gonna get these early adaptations. So retesting your one rep max every four weeks is important. If you're really, truly trying to, train the organism, 

Speaker 1: Maybe I was using too much resistance and effectively, over-training, it's possible that, you know, if we use too much resistance, you get what's called the muscle pumping effect and you won't create as much metabolic, buildup in the tissue, meaning, what, Dr. Dr. Monique, he studies, he compared 80%, a one rep max to 40% and to 20%. And what he found is at the higher pressures spaces created, and you, you lose metabolites and metabolites help that early fatigue, that buildup. And so you don't want to, you don't want that muscle pumping effect, with the higher loads. And there's no reason to do higher loads with a BFR. If you're do a higher load, is might as well just do higher loads and go to failure, you know, one or two reps to failure, but ultimately we're all different right 

Speaker 2: In, in, in rest and, nutrition and, hydration and, you know, volume and, you know, all this stuff plays a role as well. And we can't discount that, that, you know, me at 48, is not going to be as effective for strength and hypertrophy as somebody in their, you know, in their twenties. It's just not the way it is. So, you know, everybody's different, you gotta kind of figure out, by playing around a little bit, I'll give you guidelines and a framework, but by no means, do I think that's the absolute yeah, absolutely sleep is. I mean, we, we get, we get gains when we rest, not while during the exercise. So, sleep is super important. 

Speaker 2: All right. Awesome. This was a great conversation. It's 1:15, I've got to a little time for my lunch, so I'm going to call it. I'll be back on next week. I'm in, I'm in the office, just taking, Christmas Eve and Christmas off. So, I don't see any reason why not to do this next week. Thank you guys so much for joining and the great questions and comments, have a great holiday, be safe, enjoy your family, and thank you so much for your support. I really truly appreciate it. And, if you haven't yet go onto my YouTube channel, where I post all these afterwards and, like it and subscribe, it really helps me out. I'm over a thousand people now, and it's just, it just helps. So thanks so much. Happy holidays, Merry Christmas, happy new year. Talk to you soon. Bye.