This causes the blood in the limb that's wrapped to pool, which of course limits oxygen delivery and subsequently reduces the time it takes to reach muscular failure. In general terms, BFR uses bands or straps to partially reduce arterial blood flow while completely shutting off venous blood flow. In it, they discuss how they think it works, including how and when to best incorporate it in your training.įollowing are some of the highlights from the paper. That's changed, though, as occasional T Nation contributor Brad Schoenfeld, PhD, and his colleague, Nicholas Rolnick, MS, just published a research-based guide to BFR training. If you were instructing someone on how to practice auto-erotic asphyxiation and you gave them that kind of vague advice, I'm pretty sure you'd find that person dead in the closet, a noose around their neck, pants down around their ankles, and eternally draped by a shroud of shame and humiliation.Ĭlearly, there just wasn't enough good info on the subject. "They should be tight, tight enough to impede venous blood flow, but not arterial blood flow." I've always had the option of trying BFR training using cheapo, low-tech stretch bands instead, but the instructions on how to incorporate them in my training and how tight to wrap them for best effect was vague: I better be ready to whip out the paddles!" "Oh look, that poor man has to check his blood pressure between sets. You can also view other workouts on SAGA Fitness for your chest, legs and more.I've always wanted to experiment with BFR (Blood Flow Restriction) training but I didn't want to fork out the dough for one of those pneumatic cuffs that would surely make the cute girl who works behind the desk run off to see if the gym's defibrillator is charged. If you aren’t sure on where to start with your BFR bands, check out these exercises to focus on a dynamic combination of progression and heavy lifts, consisting of barbell back squat, single-leg squat, barbell glute thrusts and more. This will allow you to familiarise yourself with the feeling of using BFR bands and give you an idea for what you should do in your future workouts to maximise your results.īFR bands are used for a variety of different exercises, letting you achieve a wide range of goals, whether you want to build muscle, increase endurance or improve your fitness. Results will come but it is best to work your way up slowly when trying blood flow restriction training for the first time. We recommend that you start slow and light when starting out. Using BFR Bands for different types of workouts Light cardio such as walking, cycling or rowing will get you ready for your BFR workout. Therefore, we strongly recommend going with The BFR Cuffs by SAGA, as they will automatically calibrate to the optimal pressure ensuring your safety and ultimately increasing effectiveness of the bands.īefore performing blood flow restriction workouts it is recommended to warm up before you begin a high-intensity workout. The difference between SAGA BFR bands and other bands is that the other brands use manual pumps or buckles which can be harmful if you are using the wrong pressure. This guide can also be followed for other BFR bands. Ensure that you can fit at least two fingers between the skin and the strap. Place the cuff on the thigh as high as you can go.ĥ. Ensure that you can fit at least two fingers between skin and the strap.ġ. Fasten the cuff and secure the strap for a snug application of the cuff on the limb, at the maximum circumference.ĥ. Slide the fastening strap through the application loop.Ĥ. Ensure the logo on the module is facing the correct way, in this case, the SAGA brand should read the right way up.ģ. Place the cuff as high as you can on your arm.Ģ. ![]() They calibrate to your personalised pressure zone, then automatically inflate to your optimal occlusion zone (a calculation based on your systolic blood pressure).ġ. If you want to make sure you’re always getting the most effective BFR workout, we recommend using are The SAGA BFR Cuffs. ![]() Cuff placement and pressure are important to ensuring a safe and effective training experience. Wearing BFR bands incorrectly can harm your body, which is why it's important to follow this guide on how to use BFR bands correctly.
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