BFR Training

The plans behind BFR, how to use them and the benefits.

Hytro | Discover Hytro | BFR Training - Hytro

BFR Training

The plans behind BFR, how to use them and the benefits.

Hytro | Discover Hytro | BFR Training - Hytro

Whatever your goals might be, BFR exercise can help you reach them.

By working with the body’s own process of repairing and building muscles, the BFR technique can be hugely beneficial as a mean to increase overall muscle size and strength. Giving you significant results, fast.

By working with the body’s own process of repairing and building muscles, the BFR technique can be hugely beneficial as a mean to increase overall muscle size and strength. Giving you significant results, fast.

BFR exercise is not only beneficial for increasing muscle size and strength. It can also be a great tool to improve your muscular and cardiovascular endurance.

BFR exercise is not only beneficial for increasing muscle size and strength. It can also be a great tool to improve your muscular and cardiovascular endurance.

Even if you’re just looking to improve your overall health and fitness, BFR exercise can support you on that journey.

Even if you’re just looking to improve your overall health and fitness, BFR exercise can support you on that journey.

BFR exercise can also be used to support rehabilitation post-injury or surgery, helping to upgrade your strength and hypertrophy.

BFR exercise can also be used to support rehabilitation post-injury or surgery, helping to upgrade your strength and hypertrophy.

FAQ's

Does BFR only work in strapped muscles?

No. BFR works systemically, meaning it impacts your entire body. Even though we can only occlude our arms and legs as a practical matter, the benefits associated with BFR are not exclusive to the occluded limb. Growth factors and other metabolites produced in response to BFR circulate throughout the body affecting the non-occluded skeletal muscle and structures as well.

Research suggests that restricting blood flow to the arms when performing a chest press results in a 16% increase in chest muscle activation. So, by exercising while occluding your legs and arms, you can increase the strength, size and endurance of your whole skeletal muscle system.

Can I still lift heavy with BFR training? 

Yes, you can, but it is not required to achieve results and may cause unnecessary discomfort. Significant improvements have been demonstrated with exercise intensities as low as 20% of 1RM, and even while walking.

Research suggests that a training intensity of between 20-30% of your 1RM should be utilised for optimal results. The majority of research is conducted using ~30% of 1RM.

What is a “deload” and can you incorporate BFR with it?

A deload is a period of time during which advanced lifters “take it easy in the gym” in order to give their central nervous system a break to recover from the neurological fatigue (and the resulting impairment of strength) caused by many weeks of regular heavy lifting. BFR training enables continued hypertrophy during this period.

How does BFR work for active recovery?

Due to the localised pooling of blood, injury-prone areas such as knees or elbows can be worked easily with light loads promoting the uptake of nutrient-rich blood by the muscles and tissues that work the joint, enhancing recovery.

Once the straps are removed, blood floods the entire skeletal system with growth factors, effectively promoting recovery in all structural tissues.