What is Blood Flow Restriction (BFR) Training?

I first started experimenting with Blood Flow Restriction (BFR) or “Occlusion” training back in 2017. At first I was skeptical of this gimmicky looking technique for “bio hacking” muscles to grow faster with less work. Frankly, I figured it was another unsafe or ineffective scam by the fitness industry trying to sell me something I don’t need. But, as a trainer, I try to have an open mind and test different lifting styles and products to gain firsthand experience to pass along to my clients. In the end I’ve found that with the right cuffs and under the right circumstances it can be a safe and helpful way to build muscle.

What is BFR?

With BFR training, bands restrict blow flow to the veins (but not the arteries) much like a blood pressure cuff. This allows a bigger pump of blood into the muscle and the build up of lactic acid which triggers an anabolic response. This video is helpful and has some compelling guidance and safety info. Rather than lifting super heavy weight, with BFR training you lift lighter weight at much higher reps and with less rest than traditional hypertrophy training (more programming points below). So if you are unable to lift heavy because you are recovering from an injury, going through a de-load period or are tired/under recovered it might be a helpful avenue to explore.

Originally I picked up these bands on Amazon for $30 and incorporated them at the end of my normal upper body workouts. For instance, after I hit my big complex compound chest lifts (bench press, incline dumbbell press) I used them for chest flies on the pec deck and cable bicep isolation work. I definitely felt the pump and after six weeks and noticed the difference in my biceps. But I got tired of having to find a friend to help me put on the cuffs and after a few weeks they got stretched out and annoying and I just moved on.

Recently I received a pair of super fancy cuffs from SAGA Fitness. Again, I was skeptical and they sat on my desk for a few weeks. And then I pulled them out and started using them in my lower body workouts. Full disclosure, SAGA gave me these to try for free. But in all honesty, they’re awesome. They are automated and wirelessly linked to an app which calibrates them to my body for the perfect fit every time. I can put them on without assistance in 30 seconds unlike the cheaper cuffs I used to use. They came at the perfect time as I’m recovering from a hip injury while also training for two half marathons. So I am not lifting heavy during my leg workouts but still want to grow muscle. At $259 they are not cheap, but they are high quality and easy to use.

How Many Sets and Reps?

The 30-15-15-15 protocol is often used with BFR:

  • 30 reps with a 2-second concentric and 2-second eccentric contraction

  • 30 second rest

  • 15 reps (2-second concentric and 2-second eccentric)

  • 30 second rest

  • 15 reps (2-second concentric and 2-second eccentric)

  • 30 second rest

  • 15 reps (2-second concentric and 2-second eccentric)

If you’re unable to complete >50 reps, reduce the weight until you’re able to complete the full 75 reps. To make it harder, increase the occlusion pressure (recommended max is 80%) or increase the weight.