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The most common way to practice BFR is with light weighted loads, using approximately 20-30% of your 1 repetition max. By adding BFR to the end of your heavy weight training session, muscular adaptations are heightened way beyond that of a normal training session, resulting in rapid gains in size and strength.
7/10 tightness. 10/10 is as tight as possible, 5/10 is a moderate squeeze
20-30% 1 repetition max.
4 per exercise
30, 15, 15, 15
30 seconds between sets, 1 minute between exercises
Hytro collaborated with renowned Strength and Conditioning coach and Head of Personal Training at Gymbox, Tom Atkinson, to build a range of BFR exercises to suit your every need. Click on the PDF links below to download your training guide.