![005 Edit Curl[79].png](https://static.wixstatic.com/media/e26abd_0b0642e84db14982bc1a820f8372d560~mv2.png/v1/fill/w_323,h_215,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/e26abd_0b0642e84db14982bc1a820f8372d560~mv2.png)
REDUCE INJURY
BFR plus Low Intensity (LI using approximately 25% of normal resistance or 1RM) produces systemic results nearly identical to HIITs (High Intensity Interval Training) and physiological results similar to heavy lifting.
​
High Intensity and Heavy Lifting result in profound fatigue. When fatiqued, the body has the propensity to fall "out of form" and when it does, injury can result.
Low Intensity - 25% or 1RM
It is highly likely that unless you are a highly trained athlete you really do not know what your One-Rep-Max (1RM) really is and that is ok.
​
For the purposes of BFR training, lets start by using 25% to 30% of what you normally lift. For example, if you normally do a bicep curl with 40 lbs, start by using just 7.5 lbs to 10 lbs during your workout using the BFR straps.
​
Believe us, doing the 30 - 15 - 15 - 15 reps for bicep curls, you will experience fatigue.
​
What is fatigue? We expect that during the last set of 15 reps, somewhere between rep 1 and rep 15, you will feel like you cannot do another curl! However, if you feel that that around rep 7 or 8, next time you workout you should either 1) loosen you BFR bands a little or 2) use less resistance.
​
Similarily, if you complete the full set of 15 reps without feeling fatigue, next time tighten your straps or add a little weight. It is that easy!
![f001 Edit plank[39].png](https://static.wixstatic.com/media/e26abd_bc886db7faa24aebab3c3838a530e27b~mv2.png/v1/fill/w_980,h_654,al_c,q_90,usm_0.66_1.00_0.01,enc_auto/e26abd_bc886db7faa24aebab3c3838a530e27b~mv2.png)
Contact
Contact us for more information about how you can implement BFR with larger groups.
123-456-7890