A Quick Guide to Blood Flow Restriction Training


If you frequent gyms, you might hear some people talking about Blood Flow Restriction (BFR). This training could increase your muscle mass, strength, and endurance. When your goal aligns with these benefits, you might want to try it.

However, you might hesitate due to your unfamiliarity. If you want a good starting point, read our Blood Flow Restriction Training guide to learn more:

Warm-Up Properly

Blood Flow Restriction training has various intensities usually performed on your warm-up sets. Most experts suggest doing light cardio warm-ups, like walking or light biking. After that, do 15 unwrapped reps of your preferred weight for the first BFR training set.

Pick a Suitable Strap

Blood Flow Restriction training requires restriction devices for your desired limbs. Regardless of your choice, ensure it only restricts the return blood flow. It should never stop your circulation.

The good news is the internet offers a trove of various devices. These range from knee wraps to blood flow restriction bands. Consider looking for specifically designed solutions to get the most accurate pressure around.

Use Lighter Weights

One of the primary benefits of Blood Flow Restriction training is using lower weight intensities to get massive gains. You can always find the optimum weight to lift on your BFR training. It will contribute toward your short and long-term goals.

Are you working your slow-twitch fibers? If you want to improve your endurance, consider lifting around 20% to 30% of your one-rep max. As for your fast-twitch ones, lift 40% instead.

Adjust Your Rest and Rep Periods

BFR training allows you to lower your lifted weights. However, the trade-off is increasing your workout’s volume and intensity. Meanwhile, your rest period is much shorter.

Strive for 15 to 30 reps for four sets, ensuring they are metabolically demanding exercises. The duration of your rest between every exercise set is only 30 seconds. Concentrate while squeezing out every rep while feeling the movements working your muscles.

Doing these will continue pumping blood into your muscle. As a result, it increases lactic acid build-up. Before long, you’ll get significant growth.

Never Overdo the Training

The only drawback of using BFR training is muscle fatigue. It happens as soon as you finish working out. For this reason, you must adjust your recovery period.

You need not worry about muscle damage since it’s less prevalent in low-load BFR training than heavy lifting. After 24 hours of a BFR workout, no further muscle damage occurs. If you want massive muscle gains, do two BFR sessions per week.

Start Blood Flow Restriction Exercises Now

We hope our guide answered your question, “what is Blood Flow Restriction Training?” Never let your exercises stagnate. Use these Blood Flow Restriction tips to ensure your training is successful in the long run.

However, your Blood Flow Restriction efforts will improve with a trainer. Consider looking for a fitness center to develop some best practices.

Did you find this post helpful? If so, explore our other articles for more fitness-related information today.