The bottom line. Current research suggests that occlusion, or BFR, training can be a safe and effective way of increasing muscle strength and size. As with the adoption of any new exercise, check with your doctor to see if BFR is appropriate for your level of health and physical abilities.

What is occlusion training good for?

The goal of occlusion training is to build strength. For healthy individuals, occlusion training will lead to muscle and strength gains. Occlusion training also helps people recover from surgeries and injuries.

How often should I do occlusion training?

For optimal results, resistance training should ideally be done 2-4 times per week. In theory, strength training with BFR can be done daily, however, this may not be the best long term strategy and training 1-2 times per day should only be done for shorter time periods of 1-3 weeks.