The BFR Workout
The BFR Workout
Get the most out of your muscles. Validated by science, The BFR Workout induces high levels of metabolic stress in your muscles, which helps you accelerate strength and hypertrophy gains.
Protocol: 30-15-15-15
Use this protocol with almost any exercise that helps build strength or hypertrophy. Complete 75 repetitions in total while performing low intensity exercise.
Recommended Occlusion Pressure:
Arms: 40-50% Legs: 60 -80%
Resistance: Bodyweight to 20% 1RM
Rest: 60 seconds between sets
Protocol: 5 sets x 2 minutes work: 1 minute rest ratio
Improve your aerobic capacity with this scientifically tested aerobic protocol. Best used when performing cardio exercise such as cycling, running, or rowing at a low to moderate intensity.
Recommended Occlusion Pressure:
Legs: 40-50%