Here’s the outline of this interview with Stephen Patterson:

[00:00:24] Stephen's background and interest in exercise physiology.

[00:01:45] Blood flow restriction (BFR) training.

[00:02:45] Questions from Eric Helms, Mike T Nelson, and Greg Potter.

[00:03:16] Effects of BFR on athletic performance.

[00:05:32] BFR with aerobic exercise (cycling); Study: Christiansen, Danny, et al. "Cycling with blood flow restriction improves performance and muscle K+ regulation and alters the effect of anti‐oxidant infusion in humans." The Journal of physiology 597.9 (2019): 2421-2444.

[00:06:32] Why use BFR.

[00:07:54] The value of using cuffs.

[00:08:44] Use of BFR by practitioners; Study: Patterson, Stephen D., and Christopher R. Brandner. "The role of blood flow restriction training for applied practitioners: A questionnaire-based survey." Journal of sports sciences 36.2 (2018): 123-130.

[00:09:37] Jeremy Loenneke; Studies using elastic knee wraps: Loenneke, Jeremy P., et al. "The acute response of practical occlusion in the knee extensors." The Journal of Strength & Conditioning Research 24.10 (2010): 2831-2834, Loenneke, Jeremy P., et al. "Blood flow–restricted walking does not result in an accumulation of metabolites." Clinical physiology and functional imaging 32.1 (2012): 80-82.

[00:11:58] Delfi's Personalized Tourniquet System for Blood Flow Restriction.

[00:12:56] What to look for when purchasing a BFR system.

[00:13:03] B Strong; Podcast with Jim Stray-Gundersen MD: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan.

[00:20:58] Aerobic exercise and BFR; Study: Ferguson, Richard A., et al. "Blood‐flow‐restricted exercise: Strategies for enhancing muscle adaptation and performance in the endurance‐trained athlete." Experimental Physiology (2021).

[00:23:08] Protocol for hypertrophy.

[00:23:55] 75 reps is often a recommended volume; more is not better.

[00:28:17] Releasing the cuffs between exercises.

[00:28:42] Potential effects on endothelium; Study: Credeur, Daniel P., Brandon C. Hollis, and Michael A. Welsch. "Effects of handgrip training with venous restriction on brachial artery vasodilation." Medicine and science in sports and exercise 42.7 (2010): 1296.

[00:30:19] BFR compared to other forms of training.

[00:30:47] Lifting to failure more important that amount of weight lifted; Study: Burd, Nicholas A., et al. "Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise." Applied physiology, nutrition, and metabolism 37.3 (2012): 551-554.

[00:32:55] Effects on bone density.

[00:34:49] Japanese study in 2006 found no effect on tendon thickness: Abe, T., et al. "Muscle, tendon, and somatotropin responses to the restriction of muscle blood flow induced by KAATSU‐walk training." Equine Veterinary Journal 38.S36 (2006): 345-348.

[00:34:58] Recent German study showed positive effects on tendon stiffness: Centner, Christoph, et al. "Low-load blood flow restriction training induces similar morphological and mechanical Achilles tendon adaptations compared with high-load resistance training." Journal of Applied Physiology 127.6 (2019): 1660-1667.

[00:35:16] Case studies demonstrating structural tendon improvements: Skovlund, Sebastian V., et al. "The effect of low‐load resistance training with blood flow restriction on chronic patellar tendinopathy—A case series." Translational Sports Medicine 3.4 (2020): 342-352.

[00:36:09] Combining BFR with ischemic preconditioning.

[00:41:36] Motor unit recruitment.

[00:42:53] Further research coming up.

[00:44:50] Effects on cognitive function.

[00:45:45] David Raichlen podcast: Wired to Run: Why Your Brain Needs Exercise.

[00:46:18] St. Mary’s University MSc program in Strength and Conditioning.

[00:47:13] Stephen's recent review: Patterson, Stephen D., et al. "Blood flow restriction exercise: considerations of methodology, application, and safety." Frontiers in physiology 10 (2019): 533.

[00:47:22] Find Stephen on Twitter.