Umbel JD, Hoffman RL, Dearth DJ, Chleboun GS, Manini TM, Clark BC.
Worried about muscle soreness with BFR training? This detailed study from the European Journal of Applied Physiology breaks down exactly what to expect.
The Big Picture: Researchers conducted two experiments to understand:
How BFR affects muscle soreness compared to regular training
Which type of movement (concentric vs eccentric) causes more soreness
Key Findings:
BFR vs Regular Training:
BFR caused slightly more soreness at 24 hours
Pain threshold decreased more with BFR
Strength decreased 14.1% with BFR vs 1.5% without
All effects were mild and temporary
Movement Type Impact:
Concentric BFR movements caused more soreness
Strength decreased more with concentric (9.8% vs 3.4%)
Unexpected finding as eccentric usually causes more soreness
Recovery Timeline:
Peak soreness at 24 hours
Effects monitored up to 96 hours
All measures returned to normal
Classified as "mild" DOMS
Practical Applications:
Expect mild soreness, especially in first 24 hours
Plan recovery days accordingly
Focus on concentric movement control
Monitor strength levels post-training
The Bottom Line: BFR training causes mild, manageable muscle soreness, primarily from concentric movements. This is contrary to traditional training where eccentric movements typically cause more soreness.
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