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 Arm 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 Frequency

2-3 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 Load

20-50% of One Repetition Maximum (1RM)

Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsu Time

<15 min Or Deflation Between Exercise

Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsu Rep Scheme

1-3 Exercises, 2-4 Sets,

Reps 30x15x15x15 or Failure

Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsu Rest

Inter-Set: 30-60 Seconds

Inter-Exercise: >1min

Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsu Pressure

Continuous 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 occlusion Frequency

2-3 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 kaatsu Intensity

30-70% VO2 Max or Heart Rate Reserve (HRR) or Watt-Max

Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsu Time

<20 min As Continuous Steady State or

Interval Training

Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsu Pressure

40-80% LOP As Continuous or

intermittent pressure (mmHg)

Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsu Exercise

Cycling, 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 & Endurance
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuTo improve Sports performance known as Ischemic Pre Conditioner (IPC)
<strong>Prescription Of Passive BFR</strong>
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion Frequency

1-2 Times Per Day

Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsu Intensity

3-5 Intervals of 3-5 min Followed by
3-5 min deflation

Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsu Pressure

80-100% Limb Occlusion Pressure (LOP)

Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsu Timing

Ischemic Pre/Post Conditioner: 1-2 hours before/after relevant activity

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 known as Ischemic Pre Conditioner (IPC)
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsuTo improve Recovery after exercise known as Ischemic Post Conditioner
<strong>BFR With Concurrent Conventional Exercise</strong>
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsu Mode

2-3 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 kaatsu Frequency

30-70% VO2max or Heart Rate Reserve (HRR) or

“Watt-max”

Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsu Timing

<20 min As Continuous Steady State or

Interval Training

Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsu Alternating

40-80% LOP As Continuous or

Intermittent pressure (mmHg)

Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsu progression

Cycling, 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 VO2max & 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 kaatsu Model for Progression in Rehab
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsu Passive BFR & BFR-Walking
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsu Continuous 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 kaatsu Very 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 kaatsu Higher Intensity Interval Aerobic BFR Exercise (6O-80% VO2max)
Fit cuffs, fitcuffs, okklusionstræning occlusion training, blood flow restriction exercise, oclusao vascular, vascular occlusion, bfrtraining kaatsu Low-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. Inter-set-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