BFR training

is a technique in which pressurized bands (which look similar to blood pressure cuffs) are worn around the arms or legs to slow blood flow to specific muscles during training. It's thought to trigger the body to build more muscle mass than it otherwise would at that training intensity.

How long should you wear BFR bands?

How long should you wear BFR bands? While generally safe, BFR sessions should be short. Keep your upper body workouts to 15 minutes, and 20 minutes or less for lower body workouts. This prevents accidental damage in case your bands are too tight and they cut off circulation.

Are BFR bands bad for you?

BFR and muscle damage:

It appears that BFR training has the capacity to cause significant muscle damage, and in severe conditions, rhabdomyolysis (Wernbohm et al 2020). The extent of muscle damage appears to be dependent on the training protocol used, specifically the extent and duration of the occlusion stimulus.