How Blood Flow Restriction (BFR) Builds More Muscle Using Less Weight (Nick Colosi) | Ep 235

Are you an experienced lifter looking for new ways to boost muscle growth, improve recovery, and stay injury-free? Have you heard about blood flow restriction (BFR) training but aren’t sure how it can fit into your routine? Download a free BFR Training Guide here or at witsandweights.com/free Philip ( @witsandweights ) welcomes Nick Colosi to break down how BFR can enhance muscle growth, speed up recovery, and take the strain off your joints—without sacrificing intensity. Nick explains the science behind BFR and shares real-world success stories from elite athletes like LeBron James and the USA Olympic weightlifting team, all of whom have used BFR to stay at the top of their game. Nick Colosi, founder and president of Smart Tools, has a doctorate in chiropractic and extensive training in sports rehab and performance. Since 2014, Smart Tools has been at the forefront of developing innovative BFR devices used by elite athletes across professional sports, including the USA Olympic weightlifting team. Nick’s mission is to make BFR training accessible, safe, and effective for everyone, from fitness enthusiasts to pro athletes. 🧤 Get your own pair of safe, effective BFR cuffs at Smart Tools Today, you’ll learn all about: 2:01 How BFR fits into a traditional lifting routine 4:25 Typical BFR workout structure 8:59 Substituting BFR into your workout split 11:45 Why lighter weights are essential for BFR success 14:25 Comparing BFR for arms vs. legs 20:55 Safety considerations and common mistakes 23:12 Using BFR for recovery and DOMS relief 29:19 Pro athlete success stories: LeBron and Olympic athletes 36:18 What Nick wished Philip had asked 37:52 How to connect with Nick Episode resources: Smart Tools (anything you buy with this link supports the podcast) - https://www.smarttoolsplus.com/?sscid=91k8_q3zxr& Free Blood Flow Restriction (BFR) Training Guide Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram