This may seem obvious, but if you use the BFR cuffs exclusively for the upper or lower body, you’ll want to get a BFR cuff that is the right length. Many upper-body BFR cuffs are shorter and won’t be long enough to use around the leg.

Kubota A, Sakuraba K, Sawaki K, et al. Prevention of disuse muscular weakness by restriction of blood flow. Med Sci Sports Exerc. 2008;40(3):529-34. Myostatin: Studies have shown that resistance exercise training with venous occlusion helps reduce myostatin protein concentrations responsible for muscle hypertrophy (see Kawada S and Ishii N. Skeletal muscle hypertrophy after chronic restriction of venous blood flow in rats ( Med Sci Sports Exerc 37: 1144–1150, 2005). Kacin, A., & Strazar, K. (2011). Frequent low-load ischemic resistance exercise to failure enhances muscle oxygen delivery and endurance capacity. Scandinavian Journal of Medicine & Science in Sports, 21(6), e231-e241.Now that we’ve got all bases covered, it’s time we hit the weights and put these bands to the test. Here are your basic workout instructions to follow when using BFR training bands for effective occlusion training. BFR suppresses myostatin expression. Myostatin is a protein that suppresses muscle growth. Without myostatin, we’d literally walk around looking like the incredible hulk. Schoenfeld, BJ (2013). Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. Sports Med, 43(3), 179-194. At the end, I’ll also provide some recommendations for BFR bands that are optimal for using for chest training.

Typically, VO₂ max tests are conducted in a medical facility like a lab or hospital by a doctor, cardiologist, or fitness specialist. Submaximal exercise tests How the device produces pressure on the limb to restrict blood flow is the next consideration when looking for the best BFR devices. Some cuffs apply pressure by tightening the device manually (usually pulling the band tighter and closing with a clasp). Others work by inflating bladders of air within the cuff itself. The better devices are air inflated. Pressure Measurement

Who is the Occlusion Cuff for?

Loenneke JP, Wilson GJ, & Wilson JM (2010) A mechanistic approach to blood flow occlusion. Int J Sports Med, 31(1) , 1-4. Here is the cool thing: Both the 40 and 80 percent occlusion pressures at 40 percent of 1RM produced the same amount of muscle growth and strength gains. The clear takeaway as I see it is that it's better to be a little loose than too tight. The SmartCuffs allow customizable occlusion pressure, the ability to keep the pump connected and auto-regulate the pressure to ensure it remains consistent throughout your session, a new ischemic preconditioning mode that I think might be a great new recovery technique for my athletes, and the ability to use it on multiple people. To produce the metabolic byproducts that stimulate strength gains, you have to reach momentary muscle failure, or get close to it. When you perform higher-rep sets, it takes considerable focus, and a drive to reach past the point of discomfort.

The compression band can be used on most areas. For example Ankle, Knee, Upper thigh, Elbow, Wrist and Shoulders. They have become extremely popular throughout the crossfit community mainly due to their rehabilitation benefits and the publicity given to them from MobilityWOD owner Kelly Starrett. This results in a low oxygen environment that also causes your heart to work harder to try to pump more blood to the working muscles.High-intensity occlusion training. For healthy individuals who are pursuing strength gains, occlusion training can be done with heavier weights and with high intensity. Professional guidance is needed to prevent injury. What to Expect from Occlusion Training The benefits are simple: The greater your VO₂ max, the more oxygen your body can consume, and the more effectively your body can use that oxygen to generate the maximum amount of ATP energy. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. To rehab an injury, such as a torn biceps tendon or reconstructed ACL. Some research shows the effects can be transferred from one active limb to the other limb in cases of immobilization. Yasuda, T., Fujita, S., Ogasawara, R., Sato, Y., & Abe, T. (2010). Effects of low-intensity bench press training with restricted arm muscle blood flow on chest muscle hypertrophy: a pilot study. Clinical Physiology and Functional Imaging, 30(5), 338-343.