Blood Flow Restriction Training FAQ

What is Blood Flow Restriction (BFR) Training?

Blood Flow Restriction Training, commonly referred to as BFR training or BFR (may also be called occlusion training or Kaatsu training), involves the use of an inflatable tourniquet around the top of the arm and/or leg to restrict blood flow during exercise.
The goal of BFR training is to increase strength gains while lifting lighter loads which reduces the overall stress on the limb and avoids muscle breakdown.

BFR is not just for athletes! It can be an effective treatment for post-op, elderly, and arthritic patients, as well as patients with injuries that do not allow them to bear weight on their arms or legs. (Must be medically cleared for exercise.)
It can benefit people with injuries or physical limitations who cannot perform high-intensity exercises.
It can also enhance muscle growth, strength, and endurance.
BRF is not recommended as a first option for patients with hypertension or other cardiovascular concerns. Non-BRF therapy should be used first to determine a baseline.

Below are a few ways that the available research suggests BFR might improve performance or at least be
useful as part of a training program:

BFR may provide an opportunity to load heavy less often while still getting the same effect.
Addition of Exercise Volume
Low-load blood flow restriction might also be a way to add a little more training volume to the end of a high intensity or heavy load training session. This might be a strategy to get past a plateau in training.
Increased time to exhaustion with endurance-based tasks
Decreased delayed onset muscle soreness (DOMS) and reducing time needed to recover baseline strength

BFR has never been shown to increase any variables involved in blood clot formation.
Applying higher pressure does not increase the benefits; it only increases the risk of injury.
Systems that use narrow straps or require manual measurement of the pressure yourself are not recommended for safety reasons.