FAQs

Here you will find our general FAQs – for more specific FAQs please contact us where our team of specialists will be happy to help you!

Does BFR help you get bigger legs?

Yes, absolutely. By training legs whilst partially occluding blood flow to the legs, you will cause cell swelling of the muscle cells and produce significant amounts of muscle building hormones. Research shows size and strength increases of ~20 and ~31% respectively in association with consistent BFR use.

I want bigger arms, how should I use my Hytro Gym Wear?

At the end of an upper body session, as a finisher add a set of BFR bicep curls, followed by a set of BFR tricep pull downs wearing your Hytro top, and watch your arms explode! Research has shown significant increases in muscle size and strength after only 2 weeks of consistent BFR use.

I want bigger calves, how should I use my Hytro Gym Wear?

At the end of a leg session, as a finisher add a set of BFR calf raises wearing your Hytro shorts or leggings and watch your calves swell! Research has shown significant increases in muscle size and strength after only 2 weeks of consistent BFR use.

I want bigger glutes, how should I use my Hytro Gym Wear?

At the end of a leg session, as a finisher add a set of BFR glute bridges wearing your Hytro shorts or leggings and watch your glutes grow! Research has shown significant increases in muscle size and strength after only 2 weeks of consistent BFR use.

What is optimal? Bodyweight/ weights or bands?

BFR training is unique in its ability to achieve high levels of muscular hypertrophy regardless of the method of exercise used, so long as you are working to failure. With Hytro Performance TechWear, you can perform muscle-enhancing BFR literally anywhere, with or without equipment, making this a truly remarkable way to train. Because the metabolic stress caused by BFR is such a potent muscle-building stimulus, the optimal way to use BFR is quite simply the way that suits you and your current environment best. For example, if you are performing a weightlifting session in a gym, you can use BFR with light-weighted loads, or with resistance bands, or with bodyweight. If you are somewhere (e.g. your home) with no access to weights, use BFR with resistance bands or bodyweight exercises. Switch it up from time to time to keep your sessions fun!

Can U18s use BFR?

Just about anyone without medical contraindications can use BFR, but you must check the safety guide and read the Hytro BFR User Guide before commencing training.

Can older individuals use BFR?

Just about anyone without medical contraindications can use BFR, but you must check the safety guide and read the Hytro BFR User Guide before commencing training.

For older individuals, it is recommended that you first check with your Doctor to see if this type of training is appropriate for you.

What happens if you use BFR for more than 20 minutes?

It is safe to use BFR for more than 20 minutes, but not recommended. Because BFR is such a potent muscle building stimulus, there is no need to complete more than one exercise per body part. Therefore 5 minutes is enough to work one body part to its limit and produce maximal gains.

Please check the safety guide and read the Hytro BFR User Guide before commencing training.

Is it supposed to hurt?

BFR training is something that you must become accustomed to, and initially it may feel uncomfortable. You wouldn’t expect 3 sets of 10 reps using conventional methods (~70% 1 repetition max) to be ‘easy’, and the same applies here, only the benefits of BFR are anything but conventional. They’re down right mind blowing… So, be prepared to feel uncomfortable, but also be prepared to see your rapid gains!

Which individuals should not use BFR?

Just about anyone without medical contraindications can use BFR, but you must check the safety section of our website and read the Hytro BFR User Guide before commencing training.

If you have any previous or existing medical conditions, please consult with your GP before commencing training.

Why does my skin change colour?

Fair skinned individuals should expect some discolouration of the limbs as the blood pools. Tones of purple, red, and a mottled appearance are common, but not harmful. This happens because deoxygenated blood appears blue/purple which can be seen as the limb swells with blood.

How should it feel?

It will feel like a throbbing sensation, or for those experienced with lifting, a long and sustained ‘pump’ much like after performing drop sets. But be warned, the pump can last for hours after your session. You might need some bigger T-shirts!

When should I take the straps off?

You should remove the straps at the end of each exercise – see our training plans for a clearer understanding of how to use Hytro sportswear.

Do I keep the strap applied between sets?

You should keep the straps applied throughout a whole set, even while resting, and release them at the end of a set. As you become accustomed to the sensations of BFR and grow in confidence, you can leave the straps applied throughout the BFR portion of your session. If you feel pain, moderate to severe tingling or numbness, or feel faint, release the bands immediately.

How long can I use BFR for?

While there is no precise amount of time you should do BFR, due to the way BFR works, it’s unlikely you will squeeze any more benefit once you’ve done a single exercise per body part. We recommend you spend between 10-20 minutes (2-4 exercises), and no more than 20 minutes performing BFR per day. For example, if you train your lower body, you should pick 2-4 BFR exercises across: quads, hamstrings, glutes, and calves, and perform no more than 1 exercise per muscle. If you trained your upper body, you should pick 2-4 BFR exercises across; triceps, biceps, forearms, chest, back, and shoulders, and perform no more than 1 exercise per body part.

Where in my session should I do BFR?

BFR should be introduced at the end of your session as a finisher in place of traditional ‘burner sets’ or ‘drop sets’ to maximally stimulate muscle growth and squeeze every last drop out of your session. If you are an advanced lifter, see ‘Hytro Elite+’ for further ways to benefit from BFR.

Where do I start?

If you are new to BFR, you should work through these progressions to become accustomed to the sensations associated with BFR. Once you are confident, continue to work through our BFR User Guide and enhance your muscle building progress!

BFR can be used effectively and safely whether you are an advanced lifter or a complete beginner. Below is a progression (1-5) that will help ease you in to a full weighted BFR session. Feel free to skip steps 1-2 if you are comfortable.

Familiarisation 1 – Practice applying your BFR straps and achieving 4/10 tightness, where 10/10 is as tight as possible. Familiarise yourself with the physical feeling of BFR by walking around for 2 minutes with the straps applied (lower body), or bicep curling with no weight (upper body) for 1 minute.

Familiarisation 2 – Repeat familiarisation 1 with BFR straps applied to 7/10 tightness.

Tester session – Using your body weight with BFR applied, complete 4 sets of 10 repetitions of air squats for lower body, or push-ups/ kneeling push-ups for upper body, with rest 30 seconds between each set.

Bodyweight BFR session – Using your body weight with BFR applied, complete 4 sets comprising 30, 15, 15, 15 repetitions with 30 seconds rest between each set. If you fail, stick to body weight before progressing to weighted loads. If you complete the set, add weight.

Weighted BFR session – Follow guidelines for weighted BFR session.

What is the difference between blood flow restriction (BFR) and occlusion training?

In the context of exercise, they are used interchangeably and mean the same thing. It is also sometimes called ‘Kaatsu training’. They involve a partial occlusion of blood flow such that blood flows into the limb freely, and the return flow is restricted by around 70% depending on level of pressure applied. A full occlusion would completely stop the flow of blood into a limb which can damage arteries, muscles and nerves and can cause blood clots. When we refer to occlusion training on our website or social platforms, we mean ‘partial occlusion training’.

Is BFR safe?

Absolutely, so long as you follow the guidelines and don’t do something stupid like wrapping the strap around your limb as tight as you possibly can! Scientific research tells us that BFR is a safe and effective way to exercise, but you must read the safety guide and Hytro BFR User Guide before commencing training.

How do I add BFR to a CrossFit WOD?

By adding a set of BFR to the end of your WOD, you will maximally stimulate your muscle fibres and squeeze every last drop out of your WOD resulting in a greater muscle growing stimulus. For example, replace the last round of your WOD with BFR (or add a round if you are an absolute warrior). Apply your Hytro leg straps and perform air squats for a continuous 2-3 minute period, or, apply your Hytro arm straps and perform press-ups for a continuous 2-3 minute period and record your reps. Get the mirror ready, your muscles are going to swell.

How can BFR help with my football training?

BFR will improve your muscular performance and translate to improved athletic performance.  Expect to improve your speed, acceleration, strength on the ball, and playing endurance with consistent use. BFR will also help you to recover more efficiently.

Why have I never heard of BFR?

BFR use is currently limited to professional sports teams and medical practitioners due to the prohibitive cost of equipment, and the difficulty of use, meaning clinical guidance is required. Hytro has manufactured sportswear that is both safe and effective for personal use, whilst driving the price down and providing all of the incredible benefits of BFR.

I’m scared of BFR. Should I still try it?

Only if you want to see rapid growth in your muscle size and strength!

BFR can be used effectively and safely whether you are an advanced lifter or a complete beginner. Below is a progression (1-5) that will help ease you into a full weighted BFR session. Feel free to skip steps 1-2 if you are comfortable.

Familiarisation 1 – Practice applying your BFR straps and achieving 4/10 tightness, where 10/10 is as tight as possible. Familiarise yourself with the physical feeling of BFR by walking around for 2 minutes with the straps applied (lower body), or bicep curling with no weight (upper body) for 1 minute.

Familiarisation 2 – Repeat familiarisation 1 with BFR straps applied to 7/10 tightness.

Tester session – Using your body weight with BFR applied, complete 4 sets of 10 repetitions of air squats for lower body, or push-ups/ kneeling push-ups for upper body, with rest 30 seconds between each set.

Bodyweight BFR session – Using your body weight with BFR applied, complete 4 sets comprising 30, 15, 15, 15 repetitions with 30 seconds rest between each set. If you fail, stick to body weight before progressing to weighted loads. If you complete the set, add weight.

Weighted BFR session – Follow guidelines for weighted BFR session.

What are Dr Warren Bradley’s tattoos?

Largely Gothic themed stemming from my hometown, Whitby in the North East of England, where Bram Stoker wrote the famous ‘Dracula’. My family run a pub at the bottom of the ‘199 steps’ situated below the Gothic Abbey where Dracula appeared as a black dog. It’s definitely worth a visit, especially during Goth weekend where 1000’s of goths descend from all over the world!

Otherwise, a variety of Mandala’s, geometrics, a stick poke from Thailand, a matching heart with my partner Claudia, and regrettably, a tribal tattoo and my own name on my neck… I’ll cover it with a logo of Hytro when we hit 100k followers.

What payment methods do you accept?

All major debit and credit cards, Amex Pay, Masterpass, ApplePay, Visapay, Google Pay, Microsoft Pay & PayPal.

When will I be charged for my order?

You’ll be charged when your order is placed.

Can I split my payment between multiple credit cards?

No, you can only use one credit/debit card per order.

I didn’t receive an order confirmation.

As soon as your order has been fulfilled, you’ll receive a confirmation email. Please let us know by emailing customersupport@hytro.com if you have not received one.

Do I need to create an account to buy from your online shop?

No, that is not mandatory but it will speed up things for repeat purchases.

Where can I find my order number?

We will send you an order confirmation via email once your order has been placed. Your order number will be on that confirmation email.

Can I change or cancel my order online?

If you wish to alter an order but have yet to receive it, please contact us at customersupport@hytro.com and we’ll see what we can do.

I am not based in the UK can I still buy your product?

All orders are currently shipped from the UK. You may need to pay domestic import duties and value added and other taxes in the country of delivery. You are solely responsible for any such charges,

If you fail to pay any such charges and the parcel is returned to Hytro, a shipping and handling fee will be deducted from your refund.

If you’re still unsure about whether you’ll be subject to any such charges, we’d recommend contacting your local customs office for more information before placing your order.

Do you sell gift cards?

Not yet, but we are planning to do so soon.

What should I do if my product is faulty?

Please email us at customersupport@hytro.com with your name, order number and an image of the garment. This will make it faster for our team to resolve your issue.

Why is my discount code not working?

Discount codes are single use only and will not be valid for a second use. Only one discount code can be used at a time. If this is a new code, please contact customersupport@hytro.com before placing your order. Once your order is complete, we are not able to honour your discount code