Build Muscle Using Blood Flow Restriction (BFR Training for Lifters Over 40) | Ep 239

Are you curious about blood flow restriction (BFR) training but unsure how to get results? Or have you tried it and felt it fell short of expectations? Philip ( @witsandweights ) dives into a complete, practical guide to incorporating BFR training for maximum muscle growth. He breaks down the science and technique behind BFR, sharing tips on equipment selection, limb placement, and programming that ensure your BFR efforts pay off. Plus, he has a free, downloadable guide on BFR training with protocols, exercise examples, and templates you can start using today. 💪 Download your free Blood Flow Restriction (BFR) Training guide or go to witsandweights.com/free Today, you’ll learn all about: 2:59 What is BFR training? 6:40 Equipment and cuff setup for safe, effective BFR training 11:58 Key mistakes to avoid and recommended rep protocol 16:45 Integrating BFR as a supplement to heavy lifting 20:45 Recovery benefits and advanced applications for BFR 23:27 Outro Episode resources: Download your free Blood Flow Restriction (BFR) Training guide or go to witsandweights.com/free Related episode: How Blood Flow Restriction (BFR) Builds More Muscle Using Less Weight (Nick Colosi) 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