Blood flow restriction training was originally performed using an inflatable cuff, known as a KAATSU band, that was linked to an electronic monitor. Unfortunately, KAATSU devices are expensive, complicated to use and not easily transportable.
It is possible to use knee wraps or a similar elastic bandage; however, it is difficult to achieve a correct and even pressure when using these solutions since they are often too long to handle (2+ meters).
Instead, we recommend using a purpose designed strap or band for BFR training. That way, you are able to more accurately control the pressure and easily replicate it in future workouts.
Moreover, you avoid having to deal with the unnecessary slack dangling around your arms or legs when doing your exercises which is often the case when using knee wraps.
Advocates for using Kaatsu equipment argue that you will never be able to find as accurate a pressure when using practical BFR training bands compared to Kaatsu equipment.
Even though that might be true, we believe it comes down to a matter of practicality and affordability. Just always remember to follow the appropriate guidelines and rather apply a lower pressure compared to a higher pressure, if you are in doubt.
The researchers within the field of BFR training now broadly agree that the correct placement for the band or strap is proximal to the torso meaning as close to the heart as possible.
For the upper body, place the strap just below your armpit, between your shoulder and bicep/triceps muscles. For the lower body, place the strap at the top of your thigh just below your glutes.
Note: if you are using knee wraps rather than a BfR Pro LEGS, make sure that when you wrap you do not end up wrapping the entire thigh – as this increases the risk of completely occluding the arteries. Wrap the band whilst trying to keep the pressure as even as possible as you add each layer.
For both your upper and lower body, it is suggested that you wrap to 4-7 out of 10 in tightness; with 10 being as tight as possible. You shouldn’t feel any numbness or tingling once you’ve applied the strap.
If you are not feeling and numbness or tingling but are still unsure whether you’ve wrapped too tight, you can easily check by doing a capillary refill test. Once you’ve applied your strap, press down on the palm of your hand with one finger until your skin turns white. If you have your straps applied correctly, you should see normal colour return in no more than 2 seconds.
When you are first starting with blood flow restriction training and not 100% sure on your pressures, it’s safer to be a little loose than too tight. Researchers wrapped subjects at either 40 or 80% tightness and measured the effect on muscle growth & strength.
Interesting, both pressures produced the same amount of gains. So wrapping a little lighter will still give you the gains you’re after without running the risk of complete arterial occlusion.
Team BfR Professional
With all the popularity and hype which blood flow restriction (BFR) training is receiving for its accelerated development of both muscle strength and mass, you’ve probably heard the terms blood flow restriction training, occlusion training or KAATSU training floating around online or in your local gym.
If you’re still unsure exactly what BFR training is or how to perform it, then this post is for you.
For safety reasons, we need to first quickly address a few terminology issues.
You may see the terms blood flow restriction training, occlusion training and KAATSU training being used interchangeably – but that’s not strictly correct.
Occlusion training involves completely stopping the flow of blood into a part of the body. Occlusion training is extremely discouraged as it can result in damaged arteries, nerves, muscles, veins and an increase in risk of blood clots.
Whilst both blood flow restriction training and KAATSU training differ by only modifying blood flow rather than stopping it. KAATSU training uses expensive pneumatic tubes, cuffs and electronic monitors and requires a certified specialist to monitor you during your workout.
Blood flow restriction solutions, such as BfR Pro ARMS or LEGS, on the other hand, are simple to use and can easily be added to your workouts to maximise results. In other words, this is practical BFR training which means you adjust the pressure of the bands or straps yourself.
KAATSU training was originally discovered in the 1960’s in Japan by scientist Yoshiaki Sato. Since then, there have been now hundreds of scientific studies from Japan, Denmark, Norway, England and USA researching the effects of blood flow restriction training.
The research to date has found that BFR training promotes muscle hypertrophy and strength gains more effectively compared to traditional low load weight lifting (10-30% of 1RM). In some research it has even provided better results than heavy load weight lifting (60-85% of 1RM) but the best response has been proven to be by combining low load BFR training with high load strength training.
A simple Google Scholar search about blood flow restriction training will provide you with plenty of academic articles on the topic to browse through.
Blood flow restriction training is a technique using straps around the top of your limbs in order to restrict blood flow to the veins but not your arteries. By doing so, you are allowing blood to enter into the muscle but not letting it leave again. This results in a massive increase in cell swelling (or “pump”) and a "danger" response in the muscle cells triggering it to restructure and become larger.
BfR straps also work to trap lactic acid within the muscle, creating an additional anabolic response which turns on protein synthesis. This metabolic stress is believed to play an important role in the beneficial effect of BFR training. These metabolites are implicated in creating a hypertrophic response including lactate, inorganic phosphate, and hydrogen ions.
Read more about how muscle fibres react during blood flow restriction.
Read more about blood flow restriction training and muscle hypertrophy.
There have been numerous studies conducted into the benefits and efficacy of blood flow restriction training. Of interest to most people are the increased speeds with which muscle growth can be achieved.
A Danish study in 2012 researched whether BFR training could produce more efficient results than traditional resistance training (normally resulting in 15-25% muscle increase after 3 months). The study found that the subjects undergoing training with blood flow restriction achieved 35-40% muscle increase in only 3 weeks.
A similar study conducted with British elite rugby players in 2014 compared regular resistance training with the same training with added blood flow restriction. The study found that BFR training resulted in players’ squat strength, bench press, jump power and sprint time improving by 200% (Cook et al, 2014).
The short answer is: Yes, blood flow restriction training is safe; but there are a two key precautions you should take to avoid the potentially harmful effects which can come from accidently occluding your muscles or over training.
We’ve seen some YouTubers suggest using everything from knee wraps to bicycle inner tubes to restrict blood flow just to save a penny or two. But applying BfR straps correctly for accurate, consistent & even pressure on your muscles is easier said than done with make-shift straps (not to mention the risks you run of totally occluding the muscle!). Be sure to choose a quality-built product like the bands from BfR Pro which allow for easy application of strap to find the right tightness and quick release features, should you want to remove your straps in a hurry.
When performing a BFR workout, you are going to be dropping the weight considerably. Most blood flow restriction workouts utilise a weight of 20-40% of your one-rep max (1RM); or alternatively, around 40% of what you normally lift. You’ll also be focusing on a higher repetition range – around 15-30 reps per set – with short rest periods of around 30 seconds.
Take a look at our blood flow restriction workout suggestions for more ideas on how to incorporate BfR into your training. And don’t forget to share your personal success stories with the BfR family on Facebook, Instagram or Twitter using @bfrpro and #bfrpro.
Team BfR Professional
We've all felt the frustration of struggling to gain a decent improvement in muscle mass. That's not to say you're trying to become the next Mr. Olympia; but we're all looking for a better physique and increased strength.
Seeing new or faster results from your workouts doesn't always mean you need to jump on each and every new bandwagon of workouts or supplements. Nor do you need to start lifting scary amounts of heavy weights whilst letting out a cry that belongs more in a horror film than it does the gym.
The real secret to supersizing your muscles quickly is damaging the muscle fibres in the most effective way possible, then ensuring you give them time to rest, heal and grow.
A better way to train
Traditionally, heavy weight training has been thought to be the best way to fatigue the muscles. However, studies have shown that so long as muscle failure occurs, individuals saw little difference between lifting heavy or light loads.
So, how can you work your muscles to failure with lighter weights? Through blood flow restriction training.
It's a technique that's used by a range of athletes (from professional cyclists to multiple world rugby teams) to quickly build muscle without the strain of heavy weights and long workouts.
Blood flow restriction training 101
BFR training involves using a blood flow restriction band around the muscle, ultimately depriving it of oxygen and speeding up metabolic street onset. Once your oxygen dependent slow twitch fibres are fatigued, you'll tap into your fast twitch fibres - which have the best potential for growth! Usually this would only be achievable with heavy loads performed explosively. But by using occlusion straps, one study from the Journal of Applied Physiology showed increased muscle using weights as low as 20% of 1 rep max.
For more information, check out our other blog posts or our website to learn the basics about blood flow restriction training and how to use our BfR Pro straps.
Take it to the next level!
Team BfR Professional
BFR training is a long-established training protocol combining the closing off a blood vessel and intense high rep training to alter the physiological environment in which a muscle is working. BFR is known by many names including occlusion training, vascular reduction (VR) and KAATSU training, so named by its inventor, Japanese Yoshiaki Sato.
It involves obstructing the venous system by using a form of compression to partially close a vein, reducing venous blood return to the heart altering the vascular system and bio-physiological chemistry of the muscles. BFR training should never impede the artery.
Tools for occlusion/BFR
The most common forms of compression used include knee wraps and KAATSU Cuffs, with the latter being considerably more scientific but expensive, or even the use of cut floss band to save on costs. The latter is however very uncomfortable, difficult to use and almost impossible to take off when your arms are weak and shivering. A fate I faced many times until BfR Professional came along and introduced their new velcro-based straps.
Easy to put on, comfortable and durable, the BfR Pro products allow full range of movement without shifting or impeding on the muscle. Once the working set is complete, their velcro design allows quick removal; a feature you'll only appreciate once you've trained this way!
The origin of BFR training
A bit more about BFR. It was discovered in 1966 by Dr. Yoshiaki Sato as an 18-year-old while he was attending a Buddhist festival. While kneeling, he suffered a reduction in blood flow to his calves leading to a painful increase in pressure in his lower limb muscles. Massaging them out he noted the similarity to that of a "pump" after an intense workout, including calf raises. He has since spent the about 50 years researching and perfecting his methods, tutoring and exploring new applications, gaining honorary degrees from the Medical Research Center at The University of Tokyo among others.
In that time, the training techniques and its application have developed rapidly, and it's now used in bodybuilding, rehab and medical interventions around the world. Similarly, the understanding of what mechanisms of change it creates within the body have developed in recent years allowing a more precise use of the technology, and it's now being used by many elite athletes and their coaches.
The slightly physio nerdy explanation of what's going on
Okay, here goes: By restricting the veins during muscular contraction, a number of changes happen. Blood is still able to enter the muscle supplied by the deeper laying arteries but unable to leave through the superficial veins. Because of this, an increase of pressure builds within the capillaries shunting hydrostatic fluids across endothelial membranes of the circulatory system and into the surrounding tissues, i.e. muscle fibers. This increase in fluids within the tissue draws nutrients from the blood vessel down a concentration gradient and into the tissue. Blood begins to pool in the veins while it backs up in the artery, decreasing flow as metabolites build up throughout the system.
The muscle swells as you actively contract it with the increased volume of each muscle fibre acting in the short term to increase strength. These already swollen fibres will continue to increase in size due to the hydrostatic pressures exerted by the artery until you either remove the venous block forcing them to either adapt and grow in size or burst. Since the intention of a resistance training is to damage muscle cells forcing them to repair and grow larger and stronger than before, this is a useful tool to consider when training.
Within these blood vessels, the endothelial cells react to the changing PH levels of the blood releasing an increased amount of Nitric Oxide. This chemical is found in most pre-workout formulas and marketed alone as a supplement used to increase the vasodilation of the vessels transporting blood to and from the muscles as well as giving you that "pumped" feeling. This is desirable for athletes as an increase in blood pressure directly raises the hydrostatic pressure and movement of fluids out of the blood and into the cells within the body. Similarly, Nitric Oxide has been shown to increase both permeability and elasticity of blood vessels when consumed or produced in higher quantities over extended periods of time maintaining vascular health.
With those extracellular changes occurring, it's no surprise to find that intracellular changes are abundant, too. Before we look into those, we must consider that muscle as a whole can be broken down into many levels with varying fibre types. There are 3 types of skeletal muscle fibre: Slow Twitch fibres (Type 1) are utilised by endurance athletes and can only function in the presence of oxygen. Fast Twitch Oxidative (Type 2a) are a much more explosive variety yet also utilise the oxidation of O2 to produce energy resulting in an explosive fibre with a resistance to fatigue in the medium term. The final fibre is Fast Twitch Glycolytic (Type 2b) which is only able to metabolise via the anaerobic glycolysis pathway without the use of O2. This drastically increases recovery time and reduces its ability to function beyond the most explosive of activities, i.e. intense weight lifting and sprinting.
During occlusion training, the Type 1 and 2a fibres are starved of oxygen decreasing their work capacity. This increases a neural stimulation to other fibres of the same type that may be inactive and increases motor recruitment. That is to say when we actively contract the muscle we only ever activate a percentage of its contained fibres. The percentage activated will vary from person to person but will never reach 100% of the muscle without external intervention from devices such as a Compex Muscle Stimulator which uses electrical impulses to stimulate 100% of motor units and in turn muscle fibres.
By activating more fibres through occlusion training, we are better able to train more of the muscle to the demands of our sports than we would likely be able to through standardised training alone. Once the Type 1 and 2a fibres are depleted and fatigued, we recruit Type 2b fibres to continue the exercise in the absence of oxygen.
This lack of oxygen creates a hypoxic environment within the tissue causing the release of Vascular Endothelial Growth Factor (VEGF). This signaling protein chemical is responsible for the creation of new blood vessels and their supporting networks. Blood vessels once complete will increase the surface area ratio of diffusion within the tissue allowing more oxygen and key nutrients to the tissue in the future along with increased lactate threshold.
With occlusion training reducing levels of oxygen available to working muscles, a lactic acid/lactate build-up occurs dramatically quicker than expected. This chemical soup build-up is counteracted by the body converting it back to pyruvate as previously mentioned. But with training, the body is better able to hold off and endure this acidic state for longer periods of time.
While more applicable for those completing High-Intensity Endurance Exercise (HIEE), the applications of occlusion training are useful for a variety of sports. Studies have shown that the change of intramuscular environment to an acidic state causes a vast increase in the release of Growth Hormones (GH), Myostatin (GD8), Heat Shock Protein (HSP) and Nitric Oxide Synthase-1, all of which are key regulators of hypertrophy and protein synthesis.
To sum up the benefits of BFR
With all that considered, it's clear that occlusion training should be a key technique in any athlete’s armory. However, it has one final trick up its sleeve. Occlusion training should be completed using only 20% of an individual’s 1 rep max and complete more repetitions per set, usually until failure. This reduced weight dramatically reduces the stress placed on joints which enables it to be used in rehabilitation or through minor injuries.
BFR training has been shown in research to effect:
Can you really afford to ignore it?
*This is a slightly altered version for BfR readers. Read the full article and find the resources used at James's personal blog here.
We hope you found this useful,
Team BfR Professional
Since we launched BfR Professional using the world’s largest crowdfunding platform called Kickstarter to distribute our premium product for blood flow restriction (BFR)/occlusion/KAATSU training, we’ve been asked quite a few times why you can’t just use a rope or regular elastic band when performing this new training hack?
Of course, it all comes down to preferences, but we've tried a lot of different alternatives ourselves over the past two years, and the conclusion is that the design and comfort of the strap/band/cuff absolutely matter! In fact, our British BfR Pro Ambassador and guest blogger James Ruckley has been through the same trying to find the perfect occlusion straps; read more about his experience here).
Below are some of the things we have taken into consideration as we designed the BfR Pro ARMS for ourselves and you…
As BFR training becomes increasingly popular within fitness and for rehabilitation, more products will naturally hit the market, but the quality of them already varies greatly. Most of the current products come with a “one-size fits all” mentality, which may be just fine for you. Indeed, our own BfR Pro LEGS is a one-size product as this made sense to us in the case of leg training.
However, we decided to focus on offering a customised arms product in different sizes to match the needs of the individual, and this is how our top teller BfR Pro ARMS came to be. This makes it not only more comfortable to wear but also a lot nicer to look at from an aesthetic point of view without half of the band flapping around your arm as you work out. (If you're as vain as we are from time to time, you'll surely appreciate this!).
Finding the right size for you
Our website has a size guide as well as instructions on how to measure your upper arm correctly in order to pick the right strap size. In short, you should measure the area below your shoulder but above your biceps and triceps – not the area around the middle of your biceps where the circumference is naturally larger.
You may ask, “I’m between two different sizes, so which one should I choose?” We always recommend going for the larger one since it's better to apply a lower pressure than too hard of a pressure which can have a negative effect on your muscle-building and in worst cases cause an injury. Another advantage is that picking the larger of the two will allow you to grow - and believe us, you will!
One of the major challenges using knee wraps or other one-size occlusion bands can be to strap it on in the first place without the assistance of a buddy since this kind of product is typically long and unhandy.
And although you may be the type of person who welcomes any opportunity to interact with your fellow gym-goers, these makeshift bands may often also cause an uneven pressure to be applied to the muscle which may decrease the actual physiological effect of your training.
We solved this by designing a product that you can strap on and release with one hand making it even more simple to use leaving you to focus on finding and applying the right pressure for you.
In doubt about how to find the correct pressure? Read this post with 4 easy tips that will enable you to take your workout to the next level.
Anti-slip technology: Don't worry, we got you
The white anti-slip stripes embedded in the specialised elastic band support the single-handed fitting as they grab on to your skin once you tighten the strap around your arm.
The anti-slip technology eases the use of this new and intelligent training method considerably. After all, BFR training should propel your workout forward and challenge you to break free of your routine - not be the cause of frustration because you can't even strap on the product to begin with.
Width; wider is not always better
Unlike most other products available for occlusion training on your upper body, we decided to create our strap with a width of 3 cm. According to the latest scientific research done on the practical application of BFR training, it's recommended that the straps used on your upper body extremities (meaning your arms) should be between 3-5 cm wide.
After hours of testing prototypes ourselves in the gym and outside doing functional training, we found that applying a wider strap was less comfortable and often annoying, especially to your biceps during sets.
Lastly, to see our BfR Pro ARMS straps in action, check out our 3 min Kickstarter campaign video here.
We hope you find this an inspiring read! If you've got any questions, don't hesitate to hit us up via e-mail at email@example.com or on Facebook.
All the best,
Team BfR Professional