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Workout Routine

So on my first day, I put on all four cuffs. Here was my routine:


  1. Bicep curls using a black CLX (10 lb) band under my feet.

  2. Four sets - 30 reps, then 30 seconds rest, then 15 reps, 30 seconds rest, then 15 reps, 30 seconds rest, finally 15 reps and a couple minutes rest. Tip - While i did these, i made sure to "flex" my leg muscles to take advantage of the leg cuffs.

  3. Tricep extension looping the band over the door

  4. Four sets - 30 reps, then 30 seconds rest, then 15 reps, 30 seconds rest, then 15 reps, 30 seconds rest, finally 15 reps and a couple minutes rest. Note. While i did these, i hade sure to "flex" my leg muscles to take advantage of the leg cuffs.

  5. Incline pushup - Kitchen Counter - legs out about 45 degrees - slow, focus on form

  6. Four sets - 24 reps, 30 seconds rest, then 12 reps, 12 reps, and 12 reps (with the rest in between) Legs flexed

  7. Heel Raises - Arm cuffs still on

  8. You get the drill , 30, 15, 15, 15

  9. Chair Sits

  10. Again - 30, 15, 15, 15

Total time? About 20 minutes. As I write this, my biceps are telling me, they got a real workout! Oh, and remember to check capillary refil a few times to make sure that you are not overtightening the cuffs.


Also, remember if you are not getting to fatigue, you can always tighten the cuffs (or loosen if you fatigue too early) I find that with tissue compression and raised blood pressure during workout, i will tighten the legs cuffs a few times to get the feel i want.


By the way, it is common to get delayed muscle onset soreness (DOMS) 24 to 48 hours after, so I am not really looking forward to that!


By the way, in the picture below, and that is not me, you can see the only place that research shows you should place your cuffs. I know, some vendors show them over the bicep (what are they thinking) or below the knee, but maybe those were actors who did not understand how to use BFRT. By the way, that's Tyson below. He is a PT and love to train and we have a whole series of exercises we filmed with him. I'll provide a link in a later post.




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