Proper BFR Training Is Safe and Effective
Proper BFR training is typically accomplished by wrapping either elbow or knee straps just above the muscle you want to train without wrapping too tightly, as you must not completely occlude blood flow for safety reasons. For the standard approach to BFR training, it is necessary to keep the wraps on for the entire exercise, providing ample time to trigger the biochemical and physiological effects that strongly augment muscle growth without occluding blood flow for more than 20 minutes in total. Typically, four to five sets are performed at roughly 20 to 30 percent of your one-repetition maximum (1RM) with at least the last few sets taken to muscular failure2,3, all while resting less than one minute between sets. It is also very important not to exceed 50 percent of your 1RM, as heavier weights seem to defeat the BFR influence, mitigating any beneficial results from this form of training.
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