A couple of weeks ago I was cleared by my surgeon to begin training “normally” again, ie: I can reintroduce my regular training program and exercises but using lighter loads. In addition to my regular full body training program I will be performing additional isolation work for my arms, shoulders, and abs on my “off” days. In this article I’ll describe the training strategy I’m using for my arm isolation workouts: Blood Flow Restriction (BFR) training. BFR training is also referred to as occlusion training which involves wrapping your upper arm to restrict venous blood flow return (without impeding arterial blood flow into the muscle), which keeps the metabolic by-products of training pooled in the muscle longer (including growth factors such and anabolic metabolites like lactic acid, testosterone, IGF-1, GH, etc). This supports hypertrophy while using lighter weights, which is perfect for me at this point in my recovery. [...]