How When & Why BFR

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How – The 4 Pillars of Blood Flow Restriction


BFR can be effectively combined with training, in several different ways even in the absence of exercise


Ischemic Pre-Post Conditioning/Cell Swelling

Short passive intervals with partial or total Limb Occlusion Pressure (90-100% LOP).
1. to attenuate loss of muscle mass when partially bedridden after surgery with load bearing restrictions.
2.Post Exercise for faster restitution.
3. Ischmemic Pre-Conditioning (IPC) for improved performance.

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Low Intensity Cardiovascular Exercise

Performed continuously or in intervals with your preferred cardio vascular exercise.
Implications: In extension of 1st application simple cycling or walking when weight bearing activities are approved. Used in combination with BFR to regain muscle mass and strength. You can actually improve your muscle mass, strength and aerobic function depending on the starting point even at early rehab stages by applying the 2. Pillar.

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Low Intensity Resistance Training

Augment your low-load training by BFR with less joint stress. Implications: Primarily as a bridge towards conventional resistance training during rehab. But also applicable for the average gym rat who would like to increase or maintain strength with less load, which is especially relevant for those who wants to build or maintain muscle mass as a supplement to high-load resistance training programs.

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Return To Sport & Performance Applications

Improve athletic performance e.g. sprint speed and aerobic conditioning through interval training at submaximal effort and intensity.

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The pillars are a progressive and systematic approach to blood flow restriction to help You or Your client from early rehab such as bedrest to athletic performance. These pillars can be progressed sequentially. The fourth pillar – return to sport & Performance Applications are less explore but expect more research in the future – 101 BFR Research Papers stay tuned for more original research and reviews

For Additional Information About Specific Protocols Check The Complete Blood Flow Restriction (BFR) Guide for a comprehensive run-through on the practical implementation and safety considerations


Arm Wrestler Michael Todd
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Fit Cuffs - Comprehensive Review
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Elbow Fracture Progressive Rehab
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Lower Body Home Gym Setup
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Fit Cuffs - BFR Training: BFR for BIG arms Nuts & Bolts
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Fit Cuffs - BFR Training: BFR for BIG arms
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Exercise Selection: Hack Squat - Leg Curl - Leg Extension
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Web App - Aerobic Fitness Module Explained
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Plyometric Hurdle Hops
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Fit Cuffs - BFR Training: Homegym exercises 101
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Low Practical Upper Body Workout
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Fit Cuffs - BFR Training: Low Practical Homegym Setup
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Low Practical Upper Body Workout
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Exercises For Lower Body Tendon Health
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Fit Cuffs - BFR Training: Brand-new Progressive Web App
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Fit Cuffs - Blood Flow Restriction (BFR) Interval Training for Performance
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Fit Cuffs - Bodyweight BFR Exercise
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Reliability & Validity of Bluetooth Device for Assessment of LOP
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Bike - High-Intensity Interval Training (HIIT)
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Fit Cuffs - Occlusion Training: Next Gen Limp Occlusion Pressure (LOP)
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Fit Cuffs - Occlusion Training: Knee Rehab
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Fit Cuffs - Occlusion Training: Ankle Fracture Rehab
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Fit Cuffs - Occlusion Training: Front Squat
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Fit Cuffs - Occlusion Training: Attachment Leg & Arm Cuff
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Fit Cuffs - Occlusion Training: Squat & Lunges for Knee Pain (PFP)
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Fit Cuffs - Occlusion Training: Bulgarian Split Squat
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Fit Cuffs - Occlusion Training: Grip Strength Training
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Fit Cuffs - Occlusion Training: Upper Body Cuffs biceps exercise - Presentation by #Missfitxox
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Fit Cuffs - Occlusion Training: Upper Body Cuffs compound exercises - Presentation by #Missfitxox
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Fit Cuffs - Occlusion Training: Biceps & Triceps Workout
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Fit Cuffs - Occlusion Training: Hometrainer
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Fit Cuffs - Occlusion Training: Lower Body Cuffs elasticband exercises - Presentation by #Missfitxox
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Fit Cuffs - Occlusion Training: Upper Body Cuffs biceps curls - Presentation by #noor.reno
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Fit Cuffs - Occlusion Training: Lower Body Cuffs body weight exercises - Presentation by #Missfitxox
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Fit Cuffs - Occlusion Training: Leg Press
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Fit Cuffs - Occlusion Training: Simon Thor Larsen - Danish Presentation 3/3
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Fit Cuffs - Occlusion Training: Simon Thor Larsen - Danish Presentation 2/3
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Fit Cuffs - Occlusion Training: Simon Thor Larsen - Danish Presentation 1/3
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Fit Cuffs - Occlusion Training: Knee Rehab - StairMaster
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Fit Cuffs - Occlusion Training: Lower Body Cuffs - Presentation by #Missfitxox
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Fit Cuffs - Occlusion Training: ACL prehab
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Fit Cuffs - Occlusion Training: Sports Performance - Sled Push
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Fit Cuffs - Occlusion Training: BFR-Walk with Elastic Bands
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Fit Cuffs - Occlusion Training: Leg Extension
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Fit Cuffs - Occlusion Training: Squat & Leg Extension
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Fit Cuffs - Occlusion Training: Attachment and Bench Press
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Fit Cuffs - Occlusion Training: Knee Rehab - Dumbbell Squats
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Fit Cuffs - Occlusion Training: Attachment and Bench Press
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Fit Cuffs - Occlusion Training: Attachment and BFR-Running
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Fit Cuffs - Occlusion Training: Biceps Curls Arm Blaster
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Fit Cuffs - Occlusion Training: How to attache and inflate the Arm Cuff
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Fit Cuffs - Occlusion Training: How to attache and inflate the Leg Cuff
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Fit Cuffs - Occlusion Training: BFR-Running with Elastic Bands
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Fit Cuffs - Occlusion Training: Knee Rehab - Step-Ups
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Fit Cuffs - Occlusion Training: Trap Bar Deadlift
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Fit Cuffs - Occlusion Training: Knee Prehab - Walking Lunges with Elastic Bands
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Arm Wrestler Michael Todd
Fit Cuffs - Comprehensive Review
Elbow Fracture Progressive Rehab
Lower Body Home Gym Setup
Fit Cuffs - BFR Training: BFR for BIG arms Nuts & Bolts
Fit Cuffs - BFR Training: BFR for BIG arms
Exercise Selection: Hack Squat - Leg Curl - Leg Extension
Web App - Aerobic Fitness Module Explained
Plyometric Hurdle Hops
Fit Cuffs - BFR Training: Homegym exercises 101
Low Practical Upper Body Workout
Fit Cuffs - BFR Training: Low Practical Homegym Setup
Low Practical Upper Body Workout
Exercises For Lower Body Tendon Health
YouTube video
Fit Cuffs - BFR Training: Brand-new Progressive Web App
Fit Cuffs - Blood Flow Restriction (BFR) Interval Training for Performance
YouTube video
YouTube video
Fit Cuffs - Bodyweight BFR Exercise
Reliability & Validity of Bluetooth Device for Assessment of LOP
Bike - High-Intensity Interval Training (HIIT)
YouTube video
YouTube video
Fit Cuffs - Occlusion Training: Next Gen Limp Occlusion Pressure (LOP)
YouTube video
Fit Cuffs - Occlusion Training: Knee Rehab
Fit Cuffs - Occlusion Training: Ankle Fracture Rehab
Fit Cuffs - Occlusion Training: Front Squat
Fit Cuffs - Occlusion Training: Attachment Leg & Arm Cuff
Fit Cuffs - Occlusion Training: Squat & Lunges for Knee Pain (PFP)
Fit Cuffs - Occlusion Training: Bulgarian Split Squat
Fit Cuffs - Occlusion Training: Grip Strength Training
Fit Cuffs - Occlusion Training: Upper Body Cuffs biceps exercise - Presentation by #Missfitxox
Fit Cuffs - Occlusion Training: Upper Body Cuffs compound exercises - Presentation by #Missfitxox
Fit Cuffs - Occlusion Training: Biceps & Triceps Workout
Fit Cuffs - Occlusion Training: Hometrainer
Fit Cuffs - Occlusion Training: Lower Body Cuffs elasticband exercises - Presentation by #Missfitxox
Fit Cuffs - Occlusion Training: Upper Body Cuffs biceps curls - Presentation by #noor.reno
Fit Cuffs - Occlusion Training: Lower Body Cuffs body weight exercises - Presentation by #Missfitxox
Fit Cuffs - Occlusion Training: Leg Press
Fit Cuffs - Occlusion Training: Simon Thor Larsen - Danish Presentation 3/3
Fit Cuffs - Occlusion Training: Simon Thor Larsen - Danish Presentation 2/3
Fit Cuffs - Occlusion Training: Simon Thor Larsen - Danish Presentation 1/3
Fit Cuffs - Occlusion Training: Knee Rehab - StairMaster
Fit Cuffs - Occlusion Training: Lower Body Cuffs - Presentation by #Missfitxox
Fit Cuffs - Occlusion Training: ACL prehab
Fit Cuffs - Occlusion Training: Sports Performance - Sled Push
Fit Cuffs - Occlusion Training: BFR-Walk with Elastic Bands
Fit Cuffs - Occlusion Training: Leg Extension
Fit Cuffs - Occlusion Training: Squat & Leg Extension
Fit Cuffs - Occlusion Training: Attachment and Bench Press
Fit Cuffs - Occlusion Training: Knee Rehab - Dumbbell Squats
Fit Cuffs - Occlusion Training: Attachment and Bench Press
Fit Cuffs - Occlusion Training: Attachment and BFR-Running
Fit Cuffs - Occlusion Training: Biceps Curls Arm Blaster
Fit Cuffs - Occlusion Training: How to attache and inflate the Arm Cuff
Fit Cuffs - Occlusion Training: How to attache and inflate the Leg Cuff
Fit Cuffs - Occlusion Training: BFR-Running with Elastic Bands
Fit Cuffs - Occlusion Training:  Knee Rehab - Step-Ups
Fit Cuffs - Occlusion Training: Trap Bar Deadlift
Fit Cuffs - Occlusion Training: Knee Prehab - Walking Lunges with Elastic Bands
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When & Why?

Occlusion training for bodybuilders only?


No, not at all! In fact, there are important research on miscellaneous muscle and skeletal pathologies which proves that occlusion training (BFR Training) has significant effect on both strength and Patient Reported Outcome Measures (PROM). As a rule of thumb occlusion training is indicated if you have an acute or overload injury where you cannot do conventional resistance training i.e. lift heavy. For example, following orthopedic surgeries with absolute weight- or load bearing restrictions, or chronic conditions such as arthritis, as a many will find joint pain or joint swelling worsens during and after conventional resistance training. In such cases BFR exercises should be “first-line therapy”. Considering the above rationale, one can wonder why only a few private or public providers offers BFR therapy? – But as with so much other new technology, thus evidence-based, the implementation is always delayed. But especially considered the amount of high quality research i.e. randomized controlled trials (RCT’s) and the meta-analysis, BFR is here to stay and only tp grow in popularity in the forthcoming.


At 101 BFR Research Papers we present some of the articles on various musculoskeletal pains and other conditions with reference to some of the relevant literature.

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