Dive into the world of BFR training

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Determine the individual pressure to train safely and effectively with the Exerboost Blood Flow Restriction cuffs.

Measure the circumference of your limbs at the point closest to the joint, as shown in the following image.

Then refer to the values listed in the table below to determine the pressure suitable for you and follow the illustrated steps.

The following training protocols serve you as examples for the practical implementation of Blood Flow Restriction Training.

In the field of Blood Flow Restriction Training, various protocols are used.

The following table is intended to give you ideas for integrating Blood Flow Restriction Training into your weekly plan.

* Variant 4: leg press or squat without BFR and afterwards a single-joint exercise of the leg musculature such as, for example, with the leg extension with BFR.

* Variant 5: leg press or squat with BFR and afterwards a single-joint exercise of the leg musculature such as, for example, with the leg extension without BFR.

During the rehabilitation phase it makes sense to apply various progressions. In this way the injured structures are loaded only gradually without taking risks.

Variant lower limbs: at the beginning the leg musculature can be trained by performing a seated leg raise without external load with BFR. Over the course of the rehabilitation the load can be continuously increased until, for example, the leg extension exercise can be performed with BFR.

Variant upper limbs: to ensure a progressive load increase of the upper limbs, a front raise without external load can be carried out as a first step. Alternatively, an isometric contraction or a resting position can be applied as a first step, whereby the occlusion is maintained for a duration of 5 minutes. As the last exercise, the "biceps curl" exercise can, for example, be performed with BFR.

Endurance training can likewise be carried out with restriction of the blood flow. The following example protocols are used for this.

Continuous method: 20 minutes of continuous load at 45% intensity

Interval training: 1st variant:

3 sets of 10 x 10 seconds all-out sprints with 20 seconds of rest in between.
Rest duration between the individual sets: 3 minutes.

Interval training: 2nd variant: 

6 repetitions x 100 metre sprints at 60-70% of the best sprint time. Between the sprints, 1 minute of rest.

Interval training: 3rd variant:

3 sets of 3 x 2 minutes with load (60-80% W max) and 1 minute of rest. Rest between the sets: 2 minutes.