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The action of restricting blood flow produces a powerful muscle-building response in the body,
regardless of which exercise is performed.
BFR does not cause any significant muscle damage, meaning sessions can be added at any time.
Consequently, BFR is an incredible performance-enhancing tool that can be used in a number of beneficial ways:
Pooling of blood and metabolites allows muscles and structural tissues to bathe in hormones responsible for growth. This is particularly important if you are prone to injuries and wish to augment your body’s ability to regenerate. BFR can be added as an extra session on days where you have already trained, or as a stand-alone session on rest days.
Studies suggest that on average approximately 12 weeks of traditional hypertrophy exercise is necessary for any significant and observable gains in muscle. Studies using BFR daily have shown significant hypertrophy gains in only 2 weeks, showcasing its incredible ability to rapidly add muscle size. Targeting a ‘weak’ body part by adding BFR to the end of your session, as a supplementary session, or at home on a rest day, will help you achieve quicker gains in muscle.
If you require a break from lifting heavy weights, BFR is a perfect way to continue increasing strength and hypertrophy while allowing your body essential recovery time. Since BFR does not significantly damage muscle, you can train with BFR every day if you wish. However, an occasional day off from the gym may also be useful to promote recovery. We recommend two to four BFR sessions a week.