Tuesday, February 13, 2018

Best Blood Flow Restriction (BFR) Tools

I've added in Blood Flow Restriction Training into my routine for the last year or so. I really like being able to add in some low load exercises that aren't very taxing that basically give me free volume. I've typically been doing cable curls for biceps, triceps pushdowns, leg extensions, hamstring curls, and calf raises.

For the upper body exercises, I've read that you need a thinner band. You could cut knee wraps in half and use those, but I really like these quick release medical tourniquets. They work really well. They aren't the most robust things in the world, but they are typically only $4 or $5 per band and they have lasted me a few months each. They are really easy to slide on and off, are definitely quick release, and provide the right amount of restriction for me.

For the legs, I have been using the CAP Barbell Elastic Knee Wraps. These are pretty flexible and do a great job at restricting the blood flow. These also look as good as new after about a year of use in my garage. I really like doing BFR for legs since I don't really have a lot of machines in my garage for that. Basically, the leg extension is the only machine I have. It's either squats, bulgarian split squats, step ups, front squats, belt squats, etc. You get the picture. The same thing is true for my calves. Without being able to throw on heavy weight, BFR calf raises have been a great option for me.

These two items are all you really need to get started on BFR training. I'd recommend watching some of Layne Norton's videos on YouTube, or subscribing to his site, BioLayne.com, to get a better understanding of how to do these and implement them in your training routine.