Blood Flow Restriction (BFR) Training​​​

  • Lift a fraction of the weight  you normally would (⅓ - ¼) while your limb(s) are occluded using the medical device, Delfi Personal Tourniquet System
    • ​Each person is properly measured to obtain their indiviudalized occlusion pressure for exercise

  • Exercise and feel the burn !​
  • Accrue comparable muscle size and strength gains  as if you were lifting heavy weights​​

  • No soreness or D.O.M.S. (Delayed Onset Muscle Soreness)

Dwight Howard on BFR training

Delfi PTS - PBFR Medical Device
We use and recommend the PTS Personalized Tourniquet System for Personalized Blood Flow Restriction Rehabilitation (PBFR), manufactured by Delfi Medical Innovations, Inc, a world leader in tourniquet technology and safety. The PTS for PBFR device is specifically designed to safely regulate and control tourniquet pressure for PBFR applications and includes advanced personalization and safety features.

Jordan Tripp

Mikal Chancy

Caleb Kidder

Colt Anderson

Zack Wagenmann

Doug Lefler

Why Train with BFR?

In their guide for resistance training, the American College of Sports Medicine states that you need to lift at least 70% of your one-rep max (1RM) to achieve optimal muscular strength and hypertrophy gains.​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​ For individuals rehabilitating from an injury or surgery, pain and/or weakness are limiting factors that prevent them from lifting heavy weight(s) and accruing those strength/hypertrophic benefits that are attained from high-intensity resistance training (HI-RT). 

BFR allows an individual to exercise at a much lower intensity (20 – 30% 1RM) and attain the same strength and hypertrophy benefits as if they had lifted at the HI-RT of 70- 80% 1 RM.  This allows someone who is, a.) in too much pain or b.) too weak, to build strength and muscle at a much more accelerated and effective rate than ever before.  Research is also demonstrating that BFR is highly efficacious for the healing of tendons, ligaments and bones.

Other benefits to BFR includes no delayed-onset muscle soreness (DOMS) associated because the intensity is so low that you do not tear muscle fibers.2  This also means that BFR is non-inflammatory and, thus, facilitates expedited healing rates on top of quicker strengthening.

Lastly, BFR is extremely safe with no negative side effects demonstrated in the research.  The same precautions and contraindications used in the operating room are observed when administering BFR.  It is well established that acute bouts of tourniquet use have therapeutic effects on the vascular and coagulation systems: “An acute bout of these (BFR) exercises enhances fibrinolytic potential without elevating the thrombolytic potential.”3,4  

1 Medicine. American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. 2009;41:459-471. Donnelly JE, Blair SN, Jakicic JM, Manore MM, Rankin JW, Smith BK; American College of Sports

2 Wilson, J. M., Lowery, R. P., Joy, J. M., Loenneke, J. P., & Naimo, M. A. (2013). Practical blood flow restriction training increases acute determinants of hypertrophy without increasing indices of muscle damage. J Strength Cond Res, 27(11), 3068-3075.

3 Clark, B. C., Manini, T. M., Hoffman, R. L., Williams, P. S., Guiler, M. K., Knutson, M. J.,   Kushnick, M. R. (2011). Relative safety of 4 weeks of blood flow-restricted resistance exercise in young, healthy adults. Scand J Med Sci Sports, 21(5), 653-662.

4 Madarame, Haruhiko, et al. "Effects of low ‐intensity resistance exercise with blood flow restriction on coagulation system in healthy subjects." Clinical physiology and functional imaging 30.3 (2010): 210-213.

Read more about BFR here