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Blood Flow Restriction Training BFR

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Blood flow restriction training has emerged as a game changing rehab and performance tools. While traditional resistance exercise strength & hypertrophy must be done with heavy loads, blood flow restriction is the opposite. With blood flow restriction strength and hypertrophy gains have been shown in research at loads as low as 20% of an individual’s one rep maximum.

For a quick recap of the research, blood flow restriction training doesn’t break down the muscle like traditional resistance exercise because the loads are so light. Instead, BFR creates huge amounts of protein synthesis due to the hormonal responses the body has to BFR training.

While the majority of research has focused on rehab implications of blood flow restriction training, there are also lots of potential performance enhancement results for athletes wanting to perform at their best. blood flow restriction strength

Cuff Placement

There are only two places that a blood flow restriction device should be placed: the upper arm and at the upper thigh. Frequently, recommendations of cuff placement at the upper calf or forearms are made. With very superficial nerves in these areas, the amount of compression from a blood flow restriction cuff can cause serious damage resulting in medical conditions such as foot drop. So I’ll say it again, there are only two places that a blood flow restriction device should be placed: the upper arm and at the upper thigh.

We will demonstrate and re-iterate safe and effective training parameters for you and your clients.


  • Increase muscle mass, strength, and endurance at loads below 50% of max
  • Loads of 20% show similar benefits to training at 70% of max
  • No greater health risk than traditional exercise
  • Prevents or slows atrophy with even just 20mins walking daily

What is Happening?

The Occlusion Cuff allows arterial blood flow to a region, while restricting venousreturn. This results in:

  • Increased type-2 fibre recruitment — greater potential for strength, speed, and hypertrophy changes
  • Increased local growth hormone and IGF-1 levels by 200-300%
  • Greater and more rapid accumulation of metabolic by-products, such as lactate
  • Enhanced stimulation of muscle protein synthesis by 45-55% — greater potential for growth and development with exercise.