


Sweat-resistant
cuff

Wireless control
via Bluetooth®

Warranty &
guarantee

Mobile app for
iOS and Android

Intelligent
calibration

30 day returns
The world’s first wireless BFR bands, are controlled by your smart device.
As seen on




Automatic
Calibration

Calibrate to precision with a single tap.
Seamless
pressure
selection

Select your optimal occlusion percentage and adjust up or down during your training session.
Fully wireless

Train unhindered by pumps or cables.

Calibrate to precision with a single tap.

Select your optimal occlusion percentage and adjust up or down during your training session.

Train unhindered by pumps or cables.
Top rated by professional athletes

Bobby Holland
Hollywood Stuntman
“I enjoyed my experience using the blood flow restriction bands. Being wireless and fully automatic, I found them easy to use, and an effective training method to amplify strength training.”

Alex Junk
Winter Olympian
“I’m very happy with the occlusion bands and they have exceeded my expectations. I use them every week for my leg workout and they are perfect for me because I have a lot of problems with my back and now I can train my legs with less weight and my back is happy about it”

Josh Dunkley
Western Bulldog Professional Football AFL Player
“The BFR Cuffs have been super helpful with my shoulder recovery and building muscle.”

Sam Cox
Pro Footballer
“The BFR Bands have been brilliant for me! With my constant schedule playing and coaching, they have helped me maintain my size and strength throughout the season”

Priscilla Hon
Professional Tennis Player
“The BFR Bands have helped me keep my muscles working while being injured. It’s been one of the most useful devices during my recovery process. Absolutely love what they do for me.”

Anna Davey
Professional Rock Climber
“The Bands have been extremely effective in my training and endurance gains. They were particularly helpful in home isolation when I didn’t have access to heavy weights.”

Jack Grimmer
Wycombe Wanderers Professional Football Player
“The BFR Bands have been super helpful with my shoulder recovery and building muscle.”

Kyra Condie
Professional Rock Climber
“The Blood Flow Restriction Bands are super intuitive and easy to use, which has made adding them to my training and recovery routines supernatural. Psyched to be able to see where I can bring my training with the addition of these!”

Wykie Etsebeth
CrossFitter
“I was very impressed by the Occlusion bands. I did their 30-15-15-15 rep protocol and the pain was something I’ve never felt before!”
About blood flow restriction training
Blood flow restriction training is a highly researched training method that helps you to improve the magnitude of your training, in less time and with less intensity. The BFR Bands are SAGA Fitness flagship product, and aim to help people train smarter, work harder and achieve more.
The BFR Cuffs FAQ's
We have two sizes available; Arms and Legs. Please refer to our size chart in the gallery for specific measurements as the best fit will depend on the circumference of your limbs. The arm cuffs will fit arms up to 18” in circumference, while the leg cuffs will fit legs up to 26”. Cuff width for the Arms is 6.8 cm and for the Legs pair it is 10 cm.

How long will the BFR Cuffs take to ship?
Once our warehouse has received your order, it’ll be processed and shipped within 2-3 business days.
Australia
- Sydney, Melbourne and Brisbane 2 – 5 days
- All other locations 3 to 5 days.
International Shipping (USA, Europe, UK):
- USA: 3-7 days
- Europe: 6-14 days
- UK: 5-9 days
- UAE: 9-15 days
Global Shipping: Ships from closest warehouse.
Expect delivery within 5-10 days.
Returns
If there is any reason you are not satisfied with your purchase, you have 30 days to return it with a money-back guarantee or product exchange.
1. Returns are accepted within the first 30 days from the date of purchase. If you are within your first 30 days, please reach out to our Customer Support Team via email at info@saga.fitness.
2. Once we receive your email, a member of our team will provide you with a Return Authorization Form to complete and send back to us. The form MUST be included with your return. Please keep in mind, we do not cover the shipping cost for the returned device. We advise that you hold onto your tracking information as we are not responsible for lost packages by the carrier.
3. Once we receive the return device to our warehouse, it will take approximately 2 business day to process a refund or ship your new product.
4. Once we issue the refund, it can take 5-7 business days for it to reflect in your original method of payment or for you to receive your new cuffs.
Exact return addresses will be provided by our customer experience team during the return process.
If you have any questions or concerns, please do not hesitate to contact us at info@saga.fitness. We’re happy to help.
The Bluetooth-enabled BFR cuffs module inflates and deflates automatically. They are completely wireless and do not require any external cords to operate.
There are 3 components that make up The BFR Cuffs:
1. The BFR Cuffs module - this contains the rechargeable battery, PCBA, sensor, valve, an air pneumatic pump to inflate the bladder and a 5.0 Bluetooth module that connects to your smart device to transmit the data.
2. The cuff - a Velcro loop system that provides superior comfort, hygiene, and durability. Our cuffs are made from sweat-resistant fabric cloth-lined over a custom-built medical-grade plastic air bladder.
3. The SAGA Fitness app – The smart app that drives everything. The app allows for wireless pairing, setting of individualized calibrated pressure and control over inflation and deflation.
A pressure sensor connected to the cuffs determines the occlusive pressure at which blood flow stopped. Once this has been completed, a percentage of this max value can be applied during exercise. The pressure remains consistent through exercise, but in-app pressure can be dynamically increased or decreased by 10mmHg increments at any time.
If any malfunctions occur, your limited warranty covers:
- The BFR Cuffs module for 1 year
- The BFR Cuffs battery and charger for 1 year
This warranty does not cover damage caused by misuse or abuse, accident, liquids, including but not limited to, water or lotions, the attachment of any unauthorized accessories, alteration to the product, improper use, unauthorized repairs or modifications, improper use of electrical power supply, loss of power, variation in line voltage, dropped product, malfunction or damage of an operating part from failure to provide manufacturer’s recommended maintenance, transportation damage, theft, neglect, vandalism or environmental conditions.
The pressure won't adjust based on the muscle swelling during the set. The cuff will only automatically change pressure if it senses pressure loss (through air escaping somehow). However, in-app pressure can be dynamically increased or decreased by 10mmHg increments at any time throughout your training session.
These are each unique features of The BFR Cuffs as the cuffs automatically detect the inflation pressure required to apply with respect to the desired limb pressure selected.
Blood flow restriction training FAQ's
Blood Flow Restriction (BFR) training is a technique that involves occluding the blood flow and when combined with low-intensity exercise, is able to mimic the effects of high-intensity training. By applying a cuff to the top portion of the limb, a hypoxic environment occurs resulting in physiological adaptations to muscle similar to what would occur during high-intensity training.
The reduced oxygen delivery to the working muscle leads to a build-up of metabolic accumulation in the muscle. Research suggests that this build-up is what accelerates the activation of type II muscle fibres - these are the ones that do the most to promote an increase in muscle size and strength.
The decrease in available oxygen also causes the working muscle to fatigue faster, meaning you can still achieve a high level of muscle activation – using light loads.
Muscle size and strength results with blood flow restriction training occurs significantly faster and are often greater than those achieved with traditional resistance training. Noticeable results occur within 2-3 weeks.
BFR training is a well-established method of increasing aerobic capacity, muscle size, and strength. Multiple research papers have validated its efficacy. These studies have confirmed the use of blood flow restriction bands with low-intensity exercise to be as effective, if not more effective than training with high-loads.
When engaging in BFR training, it is important to ensure proper occlusion percentages are applied. This requires a smart BFR device capable of calibrating the appropriate pressure.
With appropriate pressure settings in place, research has found that loads of 20-30% of 1RM can create a hypertrophy stimulus comparable to traditional resistance training.
Blood flow restriction training has a host of benefits and when used correctly, results can be seen in as little as two weeks. If you’re looking to maximise your strength or muscle adaptations, consider BFR workouts as one strong solution to help you achieve your goals.
Blood flow restriction training can be used as part of any strength or hypertrophy training program, but here a few examples of how blood flow restriction training can be applied.
- As a BFR finisher or as part of a Superset
BFR is perfect for isolation exercises such as bicep curls or triceps extensions. You can quickly get that added stimulus on training days after compound exercises such as bench press.
- To increase training volume and frequency
BFR training allows you to maintain training and volume frequency without being too taxing on the body.
- During active recovery and deloading
Deloading and active recovery are short, planned periods of recovery. This allows your body to recover from a previous block of training. During a deload week, you can maintain sets and reps while decreasing load and still achieve metabolic benefits using BFR. The occlusion from the BFR cuffs effectively substitutes for the decrease in load.
- For at home workouts or while travelling
During times when you don’t have access to the gym or heavy weights, BFR is a viable means of delivering an effective training stimulus. BFR mimics the effects of weight training when used during body weight exercises to low-load resistance training.
For workout inspiration check out the blog
Blood flow restriction involves placing blood flow restriction bands around your limb during exercise to restrict blood flow from the working muscle. The reduced oxygen flow to the working muscle causes it to fatigue and work harder, resulting in a cascade of physiological benefits including increasing muscle strength and size.
While the exact mechanisms are unknown, research has proven its effectiveness in a range of situations where muscular or aerobic adaptations are a training goal.
Examples of these include:
- Applying BFR to post-operative patients to combat disuse atrophy.
- Increase strength and muscle size while training at low-loads. - Maintain or improve endurance and increase VO2 max.
BFR is the acronym for Blood Flow Restriction (also known as Occlusion training or Hypoxic Training). It is a training method that restricts the outward flow of blood from the muscle, causing the muscle to build up metabolites and lactic acid. The lactic acid increases protein synthesis while the metabolites stimulate muscle growth.
BFR training first originated in Japan during the 1960’s by Yoshiaki Sato, mostly by accident. While kneeling, Sato suffered a reduction in blood flow to his calves leading to a painful increase in pressure in his lower limb muscles, similar to the “pump” he’d receive when working out. Over the course of 50 years, Sato spent this time researching and perfecting his methods, tutoring and exploring new applications, gaining honorary degrees from the Medical Research Center at The University of Tokyo, among others.
Since then, the training technique has rapidly evolved with several research articles published yearly to validate its safety and efficacy across various applications, such as bodybuilding, rehab, and medical interventions.
Blood Flow Restriction Therapy helps patients make greater strength progress when lifting lighter loads, which reduces the overall stress placed on a recovering limb.
Evidence supports BFR training as a method of improving muscular strength and hypertrophy in a variety of situations where Physical Therapy is a required treatment - for example, during post-operative care and rehabilitation. In addition, there may be benefits to utilising BFR training with other clinical populations to improve bone health and control pain during exercise.
Yes, you can use BFR Bands for training daily. However, it is not recommended to use them multiple times within the day.
If you’re a beginner, start with 1-2 times per week and progress from there.
The programs on our workout page contain a variety of different programs you can easily action to achieve specific training goals, such as increasing muscle mass or aerobic capacity. These programs are easy to follow and progress through, either by pressure applied or by increasing load. You can find them here.
The Blood Flow Restriction bands limit oxygen supply to the muscles to fatigue slow-twitch muscle fibers and reduce their response to workout loads. This enables fast-twitch muscle fibers to respond faster to exercise training loads which providers muscle growth.
For upper body, The BFR Bands should be worn at the topmost part of your arm, above your bicep. For lower body, The BFR Bands should be worn the highest part of your upper leg while standing (just beneath your glutes). See our Quick Start page for more information on how to wear BFR bands.
When it comes to the tightness, The BFR Bands calibrate to your optimal occlusion pressure with one tap in our mobile app. From there, the intelligent cuffs will inflate to the proper amount (50% for arms and 80% for legs) so you can eliminate the guesswork. Just ensure the cuffs are snug prior to inflation, but not uncomfortably tight (you should still be able to slide two fingers between your skin and the cuff).
Increases in aerobic capacity (VO2 max) have been observed in as little as 6 weeks during bouts of low intensity walk or cycle training.
About blood flow restriction training
Blood flow restriction training is a highly researched training method that helps you to improve the magnitude of your training, in less time and with less intensity. The BFR Bands are SAGA Fitness flagship product, and aim to help people train smarter, work harder and achieve more.
The BFR Cuffs FAQ
Arms – Place the BFR Cuffs at the highest point on the arm, just below the deltoid. For a visual reference, see here.

Legs – Place the BFR Cuffs at the highest point on the leg, just below the glute. For a visual reference, see here .

• SAGA arm cuffs will fit arms 25 – 44 cm (10 – 18 inches)
• SAGA leg cuffs will fit legs 45 – 64 cm (18 – 26 inches)
It is not safe to use both arm and leg cuffs at the same time. Therefore, we only recommend using either arm or leg cuffs independently during your workout.
Once you’ve placed your order, it will generally be processed and shipped within 24 hours.
If you experience delays outside the general timelines listed below, feel free to reach out to us at support@saga.fitness fitness with any concerns.
If you are located in any of the below regions, your order will ship domestically and should arrive within 3-5 business days if shipped standard:
• United States
• Canada
• European Union
• United Kingdom
• Australia
If there is any reason you are not satisfied with your purchase, you have 30 days to return it with a money-back guarantee or product exchange.
Returns are accepted within the first 30 days from the date of purchase. If you are within this window, please reach out to our Customer Support Team via email at support@saga.fitness to initiate a return.
Once we receive your email, a member of our team will provide you with a Return Authorization Form to complete and send back to us. The form MUST be included with your return. Please keep in mind, we do not cover the shipping cost for the returned device. We advise that you hold onto your tracking information as we are not responsible for lost packages by the carrier.
Once we receive the return device to our warehouse, it will take approximately 2 business days to process a refund or ship your new product.
Once we issue the refund, it can take 5-7 business days for it to reflect in your original method of payment or for you to receive your new pair of cuffs. Exact return addresses will be provided by our customer experience team during the return process.
If any malfunctions occur, your limited warranty covers:
• The BFR Cuffs module for 1 year
• The BFR Cuffs battery and charger for 1 year
This warranty does not cover damage caused by misuse or abuse, accident, liquids, including but not limited to, water or lotions, the attachment of any unauthorized accessories, alteration to the product, improper use, unauthorized repairs or modifications, improper use of electrical power supply, loss of power, variation in line voltage, dropped product, malfunction or damage of an operating part from failure to provide manufacturer’s recommended maintenance, transportation damage, theft, neglect, vandalism or environmental conditions. This warranty provided herein shall be the sole and exclusive warranty. There shall be no other warranties expressed or implied, including any implied warranty of merchantability or fitness, or any other obligation on the part of the company with respect to products covered by this warranty. SAGA shall have no liability for any incidental, consequential or special damages. In no event shall this warranty require more than the repair or replacement of any part or parts which is found to be defective within the effective warranty period. No refunds will be given. If replacement parts for defective and materials are not available, SAGA reserves the right to make product substitutions in lieu of repair or replacement.
Blood flow restriction is generally considered safe for most people. However, it is important to screen appropriately before you implement BFR into your training, particularly if you have one or many of the following medical contradictions:
• Current or previous history of Venous Thromboembolism (VTE)
• Antiphospholipid Syndrome (Recurrent Thrombin’s)
• Family history of VTE on long term warfarin use
• Pregnancy
• Thrombophilia
• Infection within limb
• Diabetes
• Cancer
• Vascular graft
• Lymphedema
• Anti-thrombin deficiency
This is not an exhaustive list - it is important to be screened by a qualified health professional prior to implementing BFR training.
Blood flow restriction training FAQ
Blood Flow Restriction (BFR) training involves utilizing a cuff or tourniquet to partially restrict blood flow to either the arms or legs during physical exercise (resistance or aerobic training). The cuff not only occludes blood flow to the working muscle (arterial flow), but also partially or fully occludes blood from leaving the limb (venous flow). The combination of this arterial and venous occlusion largely replicates the physiological environment achieved by high intensity exercise, but does so while training at low to moderate intensities.
While there is a robust amount of research backing the efficacy of blood flow restriction training, some of the mechanisms are still not fully understood. In other words, we know it works, but we can't fully explain why. Below are some of the mechanisms we understand currently that allow BFR to elicit such profoundly favorable results:
we know it leads to hypertrophy, but we can’t fully explain how). Below, we’ll explain a few of the primary proposed mechanisms of how blood flow restriction can create such profound results in muscle building.
• Hypoxia - This is a state of low oxygen. Research has shown that a low oxygen environment alone can stimulate anabolic pathways. In the context of blood flow restriction, a hypoxic environment is created at the muscle as oxygen-carrying blood flow to the muscle is limited or occluded.
•Metabolite accumulation - Metabolites such as lactate build in the body during strenuous exercise. It is known that the presence of lactate at the level of the muscle can be a potent stimuli of muscle growth. With BFR cuffs occluding venous blood flow (the blood leaving the limb), lactate accumulates at an accelerated rate, which can stimulate hypertrophy.
•Cell swelling - The infamous “pump” from resistance training caused by accumulation of blood and metabolites at the working muscle can itself be hypertrophic (muscle building). When the cell wall stretches due to the swelling, receptors on the cell wall can trigger a cascade of anabolic pathways.
• High threshold motor unit activation - Likely for a combination of the reasons listed above (increased cell swelling, metabolite accumulation, hypoxia, ) training with light loads under BFR can stimulate high threshold motor units (the motor units typically only activated under very high intensities of 80+ % 1RM). In order to achieve maximal hypertrophy, it’s likely quite important not to neglect these high threshold motor units.
• Gene expression / Endocrine factors - A notable inhibitor of muscle growth called myostatin has shown to be significantly inhibited by blood flow restriction training (potentially to a greater degree than from traditional resistance training). This may partially explain why BFR is such a powerful stimulator of hypertrophy.
BFR training has many applications, but for the purposes of this section, we will elaborate on the primary “pillars”.
Hypertrophy (Muscle growth) - Blood flow restriction training can elicit profound increases in muscle size with loads as low as 20% of an individual’s 1RM (one repetition maximum). With traditional resistance training (non-BFR), such light loads do not subject muscles to great enough mechanical tension to cause significant hypertrophy (in most cases). However, blood flow restriction cuffs create a physiological environment that unlocks muscle growth capabilities at low intensities. In simple terms: resistance training under BFR can help you put on muscle training with less weight!
Strength - Numerous times in research, subjects training with low loads (weight) under BFR have achieved significantly greater increases in strength than those training at equal loads without BFR. Beyond this, research demonstrates that it is feasible to closely replicate strength increases from high-load resistance training (80+% 1RM) while utilizing a fraction of the load (20-30% 1RM) under BFR. In simple terms: blood flow restriction training can allow you to increase strength while training with lighter weight!
Endurance - Similar to strength and hypertrophy training where blood flow restriction elicits high load adaptations at low actual training loads, the application of BFR seems to mimic high intensity aerobic adaptations at low to moderate intensities. The effects of blood flow restriction training on aerobic capacity have been well studied, with a robust amount of research demonstrating favorable improvements in VO2 max after implementing it into training regimens.
Recovery - Beyond proper sleep, nutrition, hydration, and stress management, a chief component of recovery is proper programming. In other words, if you can train in such a way that does not continually cause excessive systemic fatigue, you can continue making performance improvements over time. Because blood flow restriction training allows you to maintain or gain muscle, strength, and endurance while training at lower intensities, it can play a beneficial role in managing recovery throughout a training cycle.
Yes! The practice of blood flow restriction has been extensively researched over several decades. Though there are hundreds of peer-reviewed papers on blood flow restriction, the scientific community heavily values systematic reviews and meta-analyses, which examine data from multiple independent and high quality studies to determine overall trends. You can find several systematic reviews / meta-analyses and their explanations under our research tab here.
BFR training can be advantageous in a variety of situations - we’ll outline some of the primary ones below:
When you have a time constraint - BFR allows you to reach metabolic and/or aerobic fatigue quicker than you would without it. This saves time during training and minimizes recovery demands post-training.
When you’re injured - Oftentimes, we’re not able to train with heavy loads while injured. BFR allows you to maintain or gain muscle mass while training with much lighter loads, so you can keep that hard-earned muscle while rehabbing.
When recovery demand is high - If you’re pursuing other strength / athletic goals, you may not have the energy resources to move heavier loads. Because BFR allows you to drive muscle and strength-building stimulus with lighter loads, it can be beneficial as a fatigue management tool.
While traveling - Traveling tends to lead to less than ideal training environments. Whether you’re off the grid and can’t access a gym or equipment, BFR cuffs can be a useful supplement. You can drive a strong muscle-building stimulus with bodyweight only.
Numerous systematic reviews and meta-analyses have demonstrated blood flow restriction to be broadly safe for most people. Studies have been conducted in a vast age range (from young to elderly). We have linked some of the primary research behind the safety of BFR on our research tab here. Before to engaging in any resistance training or aerobic activity, it is recommended that you consult your doctor.
A Copy can remain the same here, but there is no hyperlink to programs. The last sentence says “you can find them here.” There is no link on “here”
For the upper body, The BFR Bands should be worn at the topmost part of your arm, above your bicep. For the lower body, The BFR Bands should be worn at the highest part of your upper leg while standing (just beneath your glutes). See our Quick Start page for more information on how to wear BFR bands.
When it comes to the tightness, The BFR Bands calibrate to your optimal occlusion pressure with one tap in our mobile app. From there, the intelligent cuffs will inflate to the proper amount (50% for arms and 80% for legs) so you can eliminate the guesswork. Just ensure the cuffs are snug prior to inflation, but not uncomfortably tight (you should still be able to slide two fingers between your skin and the cuff).
Increases in aerobic capacity (VO2 max) have been observed in as little as 4-6 weeks during bouts of low intensity walk or cycle training. To learn more about blood flow restriction and endurance, see our endurance page here.
For questions regarding wear and care, product usage, and returns, please see our product FAQ page here.
Blood Flow Restriction (BFR) training is a technique that involves occluding the blood flow and when combined with low-intensity exercise, is able to mimic the effects of high-intensity training. By applying a cuff to the top portion of the limb, a hypoxic environment occurs resulting in physiological adaptations to muscle similar to what would occur during high-intensity training.
The reduced oxygen delivery to the working muscle leads to a build-up of metabolic accumulation in the muscle. Research suggests that this build-up is what accelerates the activation of type II muscle fibres - these are the ones that do the most to promote an increase in muscle size and strength.
The decrease in available oxygen also causes the working muscle to fatigue faster, meaning you can still achieve a high level of muscle activation – using light loads.
Muscle size and strength results with blood flow restriction training occurs significantly faster and are often greater than those achieved with traditional resistance training. Noticeable results occur within 2-3 weeks.
BFR training is a well-established method of increasing aerobic capacity, muscle size, and strength. Multiple research papers have validated its efficacy. These studies have confirmed the use of blood flow restriction bands with low-intensity exercise to be as effective, if not more effective than training with high-loads.
When engaging in BFR training, it is important to ensure proper occlusion percentages are applied. This requires a smart BFR device capable of calibrating the appropriate pressure.
With appropriate pressure settings in place, research has found that loads of 20-30% of 1RM can create a hypertrophy stimulus comparable to traditional resistance training.
Blood flow restriction training has a host of benefits and when used correctly, results can be seen in as little as two weeks. If you’re looking to maximise your strength or muscle adaptations, consider BFR workouts as one strong solution to help you achieve your goals.
Blood flow restriction training can be used as part of any strength or hypertrophy training program, but here a few examples of how blood flow restriction training can be applied.
- As a BFR finisher or as part of a Superset
BFR is perfect for isolation exercises such as bicep curls or triceps extensions. You can quickly get that added stimulus on training days after compound exercises such as bench press.
- To increase training volume and frequency
BFR training allows you to maintain training and volume frequency without being too taxing on the body.
- During active recovery and deloading
Deloading and active recovery are short, planned periods of recovery. This allows your body to recover from a previous block of training. During a deload week, you can maintain sets and reps while decreasing load and still achieve metabolic benefits using BFR. The occlusion from the BFR cuffs effectively substitutes for the decrease in load.
- For at home workouts or while travelling
During times when you don’t have access to the gym or heavy weights, BFR is a viable means of delivering an effective training stimulus. BFR mimics the effects of weight training when used during body weight exercises to low-load resistance training.
For workout inspiration check out the blog
Blood flow restriction involves placing blood flow restriction bands around your limb during exercise to restrict blood flow from the working muscle. The reduced oxygen flow to the working muscle causes it to fatigue and work harder, resulting in a cascade of physiological benefits including increasing muscle strength and size.
While the exact mechanisms are unknown, research has proven its effectiveness in a range of situations where muscular or aerobic adaptations are a training goal.
Examples of these include:
- Applying BFR to post-operative patients to combat disuse atrophy.
- Increase strength and muscle size while training at low-loads. - Maintain or improve endurance and increase VO2 max.
BFR is the acronym for Blood Flow Restriction (also known as Occlusion training or Hypoxic Training). It is a training method that restricts the outward flow of blood from the muscle, causing the muscle to build up metabolites and lactic acid. The lactic acid increases protein synthesis while the metabolites stimulate muscle growth.
BFR training first originated in Japan during the 1960’s by Yoshiaki Sato, mostly by accident. While kneeling, Sato suffered a reduction in blood flow to his calves leading to a painful increase in pressure in his lower limb muscles, similar to the “pump” he’d receive when working out. Over the course of 50 years, Sato spent this time researching and perfecting his methods, tutoring and exploring new applications, gaining honorary degrees from the Medical Research Center at The University of Tokyo, among others.
Since then, the training technique has rapidly evolved with several research articles published yearly to validate its safety and efficacy across various applications, such as bodybuilding, rehab, and medical interventions.
Blood Flow Restriction Therapy helps patients make greater strength progress when lifting lighter loads, which reduces the overall stress placed on a recovering limb.
Evidence supports BFR training as a method of improving muscular strength and hypertrophy in a variety of situations where Physical Therapy is a required treatment - for example, during post-operative care and rehabilitation. In addition, there may be benefits to utilising BFR training with other clinical populations to improve bone health and control pain during exercise.
Yes, you can use BFR Bands for training daily. However, it is not recommended to use them multiple times within the day.
If you’re a beginner, start with 1-2 times per week and progress from there.
The programs on our workout page contain a variety of different programs you can easily action to achieve specific training goals, such as increasing muscle mass or aerobic capacity. These programs are easy to follow and progress through, either by pressure applied or by increasing load. You can find them here.
The Blood Flow Restriction bands limit oxygen supply to the muscles to fatigue slow-twitch muscle fibers and reduce their response to workout loads. This enables fast-twitch muscle fibers to respond faster to exercise training loads which providers muscle growth.
For upper body, The BFR Bands should be worn at the topmost part of your arm, above your bicep. For lower body, The BFR Bands should be worn the highest part of your upper leg while standing (just beneath your glutes). See our Quick Start page for more information on how to wear BFR bands.
When it comes to the tightness, The BFR Bands calibrate to your optimal occlusion pressure with one tap in our mobile app. From there, the intelligent cuffs will inflate to the proper amount (50% for arms and 80% for legs) so you can eliminate the guesswork. Just ensure the cuffs are snug prior to inflation, but not uncomfortably tight (you should still be able to slide two fingers between your skin and the cuff).
Increases in aerobic capacity (VO2 max) have been observed in as little as 6 weeks during bouts of low intensity walk or cycle training.