A Quick Guide To Blood Flow Restriction (BFR) Training

Training tips

A Quick Guide To Blood Flow Restriction (BFR) Training

To perform practical BFR training one need to adjust the pressure from a subjective standpoint, but we recommend following the below tips based on up-to-date scientific research on the topic of BFR/occlusion training.

4 tips on how to apply the right pressure:

  1. Correct pressure is 5-7 out of 10 (0 = no blood flow restriction and 10 = full restricted blood flow).
  2. Press down with one finger in the palm of your hand. Correct pressure will result in your skin changing color from white to normal skin color in max 2 seconds.
  3. Use the number of repetitions as a guide to adjust the pressure. Correct pressure will allow you to do 30 / 15 / 15 / 15 repetitions in each set in your first exercise. If this is not possible you should either release some of the pressure of the BfR Pro or use less weight.
  4. Correct pressure should not cause a tingly effect or numbness in the occluded limbs.

The alternative to practical BFR training is to apply air pressure controlled equipment such as the patented KAATSU machinery. However, this very expensive equipment is not easily accessible or affordable for normal people, which makes this training method nearly impossible to reap the benefits from. Moreover, the people using this machinery still use the 4 tips described here to control for correct pressure.

As with any type of physical activity remember to listen to your body and keep a “trial and error” mindset to find out what really works for you.

Have a great week!

All the best,

Team BfR Pro

Lars Thorn
Lars Thorn


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