The Complete BFR Guide


The Complete Research Based Guide For Blood Flow Restriction (BFR) Training




<strong>General Recommendations & Safety Measures</strong>
Cuff Placement
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion
Only Proximal At The OR Proximal At The Thigh
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusionGradual Exposure
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusionIncrease Restriction Time
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusionIncrease Repetitions, Sets Or Exercises
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuSlightly Increase Cuff Pressure (mmHg)
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuProgress Load or Intensity (kg or Watts)
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusionSafety Concerns In At Risk Populations
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuAssess Risk Factors & Contraindications: Bond et al. (2019) & Patterson et al. (2019)
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuShort Restriction Time Or Deflate (mmHg) Between Sets (Intermittent BFR)
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuMeasure Limb Occlusion Pressure (LOP) / AOP & use Low Pressure (40-50% LOP)
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuPhysician Approval for BFR
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuAssess Pressure (mmHg) During Exercise
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuBe Aware Of Dizziness Numbness, Discomfort, etc.
<strong>Prescription of BFR With Resistance Training</strong>
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion Frequency2-3 Times a Week (>3 Weeks) or 1-2 Times Per Day (<3 Weeks)
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusionLoad20-50% of One Repetition Maximum (1RM)
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuTime<15 min Or Deflation Between Exercise
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuRep Scheme1-3 Exercises, 2-4 Sets, Reps 30x15x15x15 Or Failure
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuRestBetween Sets 30-60 Seconds Between Exercise >1min
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuPressureContinuous Or Intermittent At 40-80% LOP
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuWhy Use BFR With Resistance Training
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuGain Strength & Muscle Size When High-Load Training is Not Possible Or Painful
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuUse As Supplement To Concurrent High-Load Training
<strong>Prescription of BFR With Aerobic Exercise</strong>
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusionFrequency2-3 Times a Week (>3 Weeks) or 1-2 Times Per Day (<3 Weeks)
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuIntensity30-70% VO2max or Heart Rate Reserve (HRR) or “Watt-max”
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuTime<20 min As Continuous Steady State Or Interval Training
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuPressure40-80% LOP As Continuous or Intermittent pressure (mmHg)
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuExerciseCycling, Walking, Running, Stair Climbing, Rowing, etc.
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuWhy Use BFR With Aerobic Exercise
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuImprove Performance e.g. VO2-max, Strength, Muscle Size and Endurance
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuGain Strength and Muscle Size When High Intensity is Not Possible or Painful
<strong>Prescription Of Passive BFR</strong>
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusionFrequency1-2 Times Per Day
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuTime5 Intervals of 5 min Followed by 3-5 min deflation
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuPressurePressure Pressure 80-100% Limb Occlusion Pressure (LOP)
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuWhy Use Passive BFR
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuTo Attenuate Muscle Loss After Surgery or Severe Injury
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuTo improve Sports performance as a Ischemic Pre Conditioner (IPC)
<strong>BFR With Concurrent Conventional Exercise</strong>
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuMode2-3 Times a Week (>3 Weeks) or 1-2 Times Per Day (<3 Weeks)
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuFrequency30-70% VO2max or Heart Rate Reserve (HRR) or “Watt-max”
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuTiming<20 min As Continuous Steady State Or Interval Training
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuAlternating40-80% LOP As Continuous or Intermittent pressure (mmHg)
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuprogressionCycling, Walking, Running, Stair Climbing, Rowing, etc.
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuWhy BFR With Concurrent High-Load/Intensity Training
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuAugment the Effect Of Conventional Training & Exercise Programs
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuMaintain Strength & Muscle Mass During Concurrent High Volume Training
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuIncrease V02max & Endurance By Aerobic Exercise In well-Trained People
<strong>Additional Content</strong>
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuModel for Progression in Rehab
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuPassive BFR & BFR-Walking
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuContinuous Aerobic BFR Exercise i.e. Steady State (30-50% VO2max)
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuVery Low load Resistance BFR Training (<2O% 1RM) + High Pressure (70-80% LOP)
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuHigher Intensity Interval Aerobic BFR Exercise (6O-80% VO2max)
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuLow-moderate Load Resistance BFR Training (25-50% 1RM) + Moderate Pressure (40-60% LOP)
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuBFR To Improve Sport & Athletic Performance
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsu Sprint Speed – Near maximal Effort (6O-80% Max Velocity) with 30-6O s. Interset-rest 20-100 Meter Sprints + Continuous Pressure
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuAerobic Capacity – 40-60% Relative To VO2max, HHR or “Watt-max” + Continuous Pressure
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuTime to Exhaustion / Endurance – 60-100% Relative to VO2max, HHR or “Watt-max” 1-5 min Intervals Inter-set Rest Without Pressure
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuAnaerobic Performance As 1-3 min Intervals With 30-60 s. Inter-set Rest Without Pressure. Progressively Higher Intensity (6O–>90%) relative to VO2max + 60–>90% LOP

Primary Source:

Bond et al. (2019) Blood Flow Restriction Resistance Exercise as a Rehabilitation Modality Following Orthopaedic Surgery: A Review of Venous Thromboembolism Risk.

Patterson et al. (2019) Blood Flow Restriction Exercise, Considerations of Methodology Application, and Safety.

Loenneke et al. (2012) Blood Flow Restriction: An Evidence Based Progressive Model (Review)

Barbalho et al. (2019) Addition of Blood Flow Restriction to Passive Mobilization Reduces the Rate of Muscle Wasting in Elderly Patients in the intensive Care Unit: A Within-patient Randomized Trial

Rolnick et Schoenfeld (2020) Blood Flow Restriction Training and the Physique Athlete- A Practical Research- Based Guide to Maximizing Muscle Size.

Bennet et al. (2018) Effects of Blood Flow Restriction Training on Aerobic Capacity and Performance a Review

Amani et al. (2019) Effects of Blood Flow Restriction and Exercise Intensity on Aerobic, Anaerobic, and Muscle Strength Adaptations in Physically Active Collegiate Women

Behringer et al. (2017) Low-Intensity Sprint Training With Blood Flow Restriction Improves 100-m Dash.

Christiansen et al. (2019) Cycling with blood Flow restriction improves performance and muscle K+ handling and blunts the effect of antioxidant infusion in humans