The Complete BFR Guide
The Complete Research-Based Guide For Blood Flow Restriction (BFR) Training
- General Recommendations & Safety Measures ⇩
- Prescription of BFR With Resistance Training ⇩
- Prescription of BFR With Aerobic Exercise ⇩
- Prescription Of Passive BFR ⇩
- BFR With Concurrent Conventional Exercise ⇩
- Additional Content ⇩
| Cuff Placement | |
|---|---|
 | |
| Only Proximal At The Arm OR Proximal At The Thigh | |
 | |
| Assess Limb Occlusion Pressure & Use 40-80% LOP OR Use The Calculate Pressure Module At training.fitcuffs.com |
 | Gradual Exposure Prioritized In The Following order |
|---|---|
 | Increase Restriction Time |
 | Increase Repetitions, Sets Or Exercises |
 | Progress Load Or Intensity (kg or Watts) |
 | Maybe Slightly Increase Cuff Pressure (mmHg) (<80% LOP) |
 | Safety Concerns In At-Risk Populations |
|---|---|
 | Assess Risk Factors & Contraindications: Bond et al. (2019) & Patterson et al. (2019) |
 | Short Restriction Time Or Deflate (mmHg) Between Sets (Intermittent BFR) |
 | Measure Limb Occlusion Pressure (LOP) / AOP & use Low Pressure (40-50% LOP) |
 | Physician Approval for BFR |
| Assess Pressure (mmHg) During Exercise |
 | Be Aware Of Dizziness Numbness, Discomfort, etc. |
 | Frequency |
2-3 Times a Week (>3 Weeks) or 1-2 Times Per Day (<3 Weeks) |
 | Load |
20-50% of One Repetition Maximum (1RM) |
 | Rep Scheme | 1-3 Exercises, 2-4 Sets, Reps 30x15x15x15 or Failure |
 | Time | <15 min if Continuous BFR Or Deflation Between Exercise (No BFR Inter-Exercise) |
 | Rest |
Inter-Set: 30-60 Seconds Inter-Exercise: >1min |
| Pressure | Intermittent (No BFR Inter-set) or Continuous At 40-80% LOP |
 | Why Use BFR With Resistance Training |
|---|---|
 | Gain Strength & Muscle Size When High-Load Training is Not Possible Or Painful |
 | Use As Supplement To Concurrent High-Load Training |
 | Frequency | 2-3 Times a Week (>3 Weeks) or1-2 Times Per Day (<3 Weeks) |
 | Intensity | 30-70% VO2 Max or Heart Rate Reserve (HRR) or Watt-Max |
 | Time | <20 min As Continuous Steady State orInterval Training |
 | Pressure | 40-80% LOP As Continuous orintermittent pressure (mmHg) |
 | Exercise |
Cycling, Walking, Running, Stair Climbing, Rowing, etc. |
 | Why Use BFR With Aerobic Exercise |
|---|---|
 | Improve Performance e.g. VO2-max, Strength, Muscle Size & Endurance |
 | As a Part of Early Phase Rehab For Load Compromised Individuals |
 | Frequency | 1-2 Times Per Day Or Pre/Post Strenuous Training |
 | Time & Intervals | 3-5 Intervals – 3-5 min Inflation Followed by 3-5 min Deflation |
 | Pressure |
80-100% Limb Occlusion Pressure (LOP) |
 | Timing | Ischemic Pre/Post Conditioner: 1-2 Hours Before/After Relevant Activity |
 | Why Use Passive BFR |
|---|---|
 | To Attenuate Muscle Loss After Surgery or Severe Injury |
 | To improve Sports performance known as Ischemic Pre Conditioner (IPC) |
 | To improve Recovery after exercise known as Ischemic Post Conditioner |
 | Resistance Training or Aerobic Exercise Relative to Goals & Concurrent Training |
 | Alternating as 1-3 Times Per Week |
 | Used Following Days of Strenuous Training Or A Game |
 | Why BFR With Concurrent High-Load/Intensity Training |
|---|---|
 | Faster Restitution Compared To Conventional Exercise |
 | Augment the Effect Of Conventional Training & Exercise Programs |
 | Maintain Strength & Muscle Mass With Concurrent High Volume Training |
 | Model For Progressive Rehab with BFR |
|---|---|
 | Passive BFR (80-100% LOP) & BFR-Walking (40-80% LOP) |
 | Continuous Aerobic BFR Exercise i.e. Steady State: 40-60% Relative To VO2max, HHR or Watt-max |
 | Very Low load Resistance BFR Training (<2O% 1RM) + High Pressure (70-80% LOP) |
 | Higher Intensity Interval Aerobic BFR Exercise: 60-80% Relative To VO2max, HHR or Watt-max |
 | Low-moderate Load Resistance BFR Training (25-50% 1RM) + Moderate Pressure (40-60% LOP) |
 | BFR To Improve Sport & Athletic Performance |
|---|---|
| | Sprint Speed – Near maximal Effort (6O-80% Max Velocity) with 30-6O s. Inter-set-rest 20-100 Meter Sprints + Continuous Pressure |
| Continuous Aerobic: 50-70% Relative To VO2max, HHR or Watt-max |
| Time to Exhaustion / Endurance: 60-100% Relative to VO2max, HHR or Watt-max. 1-5 min Intervals Inter-set Rest Without Pressure |
 | Anaerobic 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
