How to use blood flow restriction
The key element of BFR training is the application of a strap. However, the strap cannot just be applied anywhere. Apply it properly by following our User Guide here.
To maximise the efficiency of BFR, the strap needs to be placed at the most proximal part of a limb. The strap should never be placed around the middle of the limb, such as mid-bicep or mid-thigh. Such incorrect placement significantly raises the risk of nerve damage.
Check out the Safety Guide to ensure you can work out safely and efficiently
At first, BFR training may feel strange. It is normal to feel a slight discomfort. For those totally new to BFR, it’s best to start slow and build up gradually. As with any new training that is metabolically demanding, your muscles may initially need slightly longer to recover. Train with BFR for no longer than 20 minutes a day, ideally 2-4 times per week.