What Is Blood Flow Restriction And How Does It Work? BFR involves wrapping bands around the top portion of a limb to restrict blood flow out of the working muscle. Using BFR straps induce hypertrophy at very low loads (usually 10-30% of a 1RM). When performed correctly, the results achieved are typically similar to those achieved with 80% 1RMs, which means more results with less effort. Where Should I Wrap, And How Tight Should I Wrap? Wrap should be applied at the top of the arm or leg only. Wrap high on the leg or arm. You can wrap your arms for arms, shoulder or chest workouts or your legs for legs, glutes and calves workouts. Aim for 6-7 tightness on a scale of 10. 40% and 80% occlusion have shown the same level of muscle and strength gains! Better be a little loose than too tight. How Heavy Should I Lift With BFR? The primary advantage to BFR is that you can increase muscle size at very low intensities. Using occlusion training for maximal muscle growth should likely be performed at approximately 40-50% of 1RM. 5 Star Experience Built tough for your workouts, our BFR straps are comfortable, durable, effective and fully portable, will last many years of usage and give you the results you want. We're so confident that you'll absolutely love our elbow support that if somehow you aren't 100% satisfied, just contact us and we'll take them back for a full refund!