Speaker 2: Today  hosted by me Ed Le Cara. I'm here to answer any questions regarding blood flow restriction training. And I will do so for the next, 10 or 15 minutes. So if there's any questions, you can just jump up into that chat section, and send in the question that you have. Hello Happy BFR Tuesday. I can't believe this weeks just go by so fast. All right. Any questions out there Otherwise I'm going to go to, I'm going to go to a patient that just came in. Shouldn't really call him a patient. It's more of a client came in and wanted some advice regarding, using BFR with his training to help him with tennis. So I was going to go over that with everybody today. Kind of what we talked about. 

Speaker 4: So 

Speaker 4: I think you guys can see this hopefully looks like you can. So, came in and he's been having some, symptoms associated with like hip flexor, tightness, hamstring, tightness, medial, and lateral epicondylitis plays tennis twice a week with a coach that does that individual lessons. And then two to four times a week, he's just using a ball machine and hitting. So he's doing a lot of, he's doing a lot of, of tennis on top of that. He's doing something called Mandu training twice to three times a week, which is resistance training with electric stimulation. It takes about 15, 20 minutes through a whole body workout. But what was happening is it was causing so much shortness that he couldn't continue to play tennis. So we backed off of the mandate and he wants to replace the Mandu training strength training with a BFR. So this is what we talked about. 

Speaker 4: I gave him the low down again, the low down that, you know, to increase strength, gonna take somewhere between four and six weeks BFR two to three times per week to increase muscle size. we'll start to see increase in size at three weeks, again, two or three times a week and increasing rubbing capacity. It's going to start taking, it takes off two weeks to start seeing an improvement. And we got to do it about four to five times per week. You want to train less than five exercises per session, BFR exercises. And, and I kind of broke down, you know, that we do this 30, 15, 15, 15, per exercise. So when it's all said and done, we're trying to, 

Speaker 2: To make the person more resilient, for tennis, not necessarily make him a bigger, stronger human being, although, that's going to be an a, that's going to be an outcome. And so, what I recommended to him is that he walk with BFR five days a week. He's going to use a lower extremity cuffs. He'll be at 60% limb occlusion pressure, and he'll just go for a walk at a pretty good heart rate reserve of, 40%. And if you're not sure how to do heart rate reserve, you can check out a previous video of mine on my YouTube channel for how to establish your heart rate reserve. But that'll tell you the, you, the intensity duration is going to be 60 or 20 minutes. So no more than 20 minutes with the cuffs on. And then, he's going to do twice per week, upper body resistance. 

Speaker 2: And I would recommend if he's going to do strength training that we, that we do multi-joint exercises like compound exercises, and we're going to do  push and pull on the same day. So I haven't written out his program. He wants to do some training with me first. He'll do, I'm going to guess he's probably going to do a couple of weeks with me and then he'll decide to get his own cuffs if he likes it. So I'm going to probably program him where he's doing, a modified press. So we'll do like a modified pushup elevated, up like on a, on a counter and we'll do some sort of pulling, multi-joint like a row. And, so that'd be two exercises and then I'll probably do something simple, like an, like a shoulder to overhead. Okay. Pressing front of the shoulder to overhead. 

Speaker 2: And, I would need probably one more pull. And so maybe we'll do, probably do some bent over rows. So that'll be my programming tomorrow when he comes back in and then, give him about four days off, hopefully, and then we'll do it again. So we'll, we'll look at that twice a week. resistance training, preferably on days he's not playing tennis, but he was playing tennis six days a week. It's almost impossible not to be doing it on a training day on a tennis day. so yeah, so any questions about what I would, recommend I don't know if I can blow that up at all. 

Speaker 4: So Robert capacity four to five times per week, and we're going to do twice a week to push to pull, and we're going to do multi Multi-joint 

Speaker 2: Still the same 40, you know, 30, 15, 15, 15. and I'll start off, because it is our first two weeks together. We will do low pressures and low, low weights. Let him get used to these exercises before you know, so I don't overcook him. Louis asks, I've been experiencing numbness in the arms, both from elbow to fingertips. Is it possible for BFR to cause this. I mean, it's possible. as long as you're wearing the cuffs up high, you know, as high up on the arm as possible. The likelihood that it's coming from BFR would be limited. I don't know. I'd have to take a look at the very thing if you're having an on both sides. We'd have to take a look at your neck and see if there's anything going on in the neck where it's coming from the spinal column. And, Anything else that might be doing over, over gripping he could be getting it bilateral. It's not common, but, you know, getting it, from over gripping or, over supinating with, with, you know, both arms at the same time, the possibility. but I wouldn't expect that from a BFR if you're using it all the way at the top and you're using the pressures that we recommend no more than 50% lOP. 

Speaker 2: Alright. Any questions about my case study here My, he's about 60 years old tennis player, wanting to implement BFR. All right. Awesome. Well, no other questions. I will see you guys next week. Have a great new year and thank you so much for your support this year and looking forward to 2022. Thanks so much. Bye for now.