User Guide

For Boosting Recovery:

Simply strap the cuffs around the highest point possible on your legs, ensure the soft velcro patches are facing outwards and the circular buckles are on the front of your legs (on your quads). Place the straps over clothing to ensure you don’t pinch your skin. Tighten the cuffs to a 50-80% tightness (based purely on your feeling) and Velcro the logo tab to the soft Velcro tabs to ensure the cuff is fastened. Tighten to a 100% tightness and work your way backwards, if you’re new to it, then start on 50% until you’re comfortable. Never strap tighter than 80%.
Relax for 5mins (set a timer on your phone) and then after 5mins, unstrap completely for 2-5mins (2mins is fine). Stick to 5mins maximum, avoid going longer.
After a 2mins unstrap, repeat point number 1 two more times. So you do a total of 5mins strapped in : 2mins unstrapped x 3.

Frequency - Every day to boost recovery, especially after hard sessions/competitions/games. Can be used twice a day but ensure 3-4 hours in between.

NOTE: Please follow the instructions by the letter, do not tighten harder than 80%, do not wear the cuffs for too long. The numbers on the soft Velcro patches are for YOUR REFERENCE after you’ve established your own feeling of tightness, they do not correlate specifically to specific limb occlusive pressure (blood flow occlusion). Do not use if you are injured, unless your physio/medical professional gives you permission.

For Hypertrophy (muscle gain):

Pick 2-3 lower-body exercises, target a specific area/muscle group you’d like to improve. For example, a squat, split squat, bridge, hip thrust, calf raise, etc…
Simply strap the cuffs around the highest point possible on your legs, ensure the soft velcro patches are facing outwards and the circular buckles are on the front of your legs (on your quads). Tighten the cuffs to a 50-70% tightness (based purely on your feeling) and Velcro the logo tab to the soft Velcro tabs to ensure the cuff is fastened, never tighten past 70% for this protocol. You may want to tighten to a 100% tightness (initially for 5-10secs) and work your way backwards so you can gauge the pressure, if you’re new to it, then start on 40% until you’re comfortable. Make sure you strap over clothing to avoid pinching skin.
Follow the 30 reps / 15 reps / 15 reps / 15 reps : 30secs rest between all sets. Perform the each exercise at 20% of your 1 repetition max. Or simply, just make sure the 30th rep in the first set is difficult (not maxing out). After your first go, you’ll be able to figure out if you need to use weight/more weight.
After completing 30/15/15/15 then unstrap the cuffs completely and rest for 2mins.
Start the next exercise, please note, you do not have to do more than one exercise but it is recommended that you do no more than three exercises (as effectiveness will not increase).

Frequency - Can be used every day, even twice a day after 7 days of exposure . Can be used alongside non BFR heavy lifting/regular lifting for easy extra volume for hypertrophy at the end of a session or on non lower-body days for extra boosts of volume.

**BFR also has the same effect on non-occluded muscles - the glutes for example**

NOTE: Please follow the instructions by the letter, do not tighten past 70% and do not wear the cuffs for too long. The numbers on the soft Velcro patches are for YOUR REFERENCE after you’ve established your own feeling of tightness, they do not correlate specifically to specific limb occlusive pressure (blood flow occlusion). Do not use if you are injured, unless your physio/medical professional gives you permission.

For endurance (fitness gains):

Pick an easy endurance modality, walking or easy cycling for example. Maximum intensity of the whole session should be 4/10.
Simply strap the cuffs around the highest point possible on your legs, ensure the soft velcro patches are facing outwards and the circular buckles are on the front of your legs (on your quads). Tighten the cuffs to a 40-70% tightness (based purely on your feeling) and Velcro the logo tab to the soft Velcro tabs to ensure the cuff is fastened, never tighten past 70% for this protocol. You may want to tighten to a 100% tightness (initially for 5-10secs) and work your way backwards so you can gauge the pressure, if you’re new to it, then start on 40% until you’re comfortable. Make sure you strap over clothing to ensure no pinching of skin.
Perform your endurance modality for no more than 20mins whilst strapped in. For best results, perform a similar task you wish to improve. For example, a runner or athlete who runs in their sport, may want to use BFR whilst walking.

Frequency - 1 x per day - 3-4 x per week.

NOTE: Please follow the instructions by the letter, do not tighten past 70% and do not wear the cuffs for too long. The numbers on the soft Velcro patches are for YOUR REFERENCE after you’ve established your own feeling of tightness, they do not correlate specifically to specific limb occlusive pressure (blood flow occlusion). Do not use if you are injured, unless your physio/medical professional gives you permission.

Safety first:

Using the cuffs tighter than recommended = risk of nerve/vascular issues. This also counts for using the cuffs for longer than advised. Use BFR cuffs only if you’re in good health and free from conditions like heart problems, high blood pressure, circulation issues or do not use if pregnant. Apply them as instructed—snug but never painful—and never wear them longer than recommended. Stop immediately if you feel dizzy, numb, or unusually uncomfortable. For best results and safety, start with guidance from a qualified trainer or healthcare professional. Please consult a physician before using BFR cuffs, especially if you have any medical conditions or concerns about your health.

Use of this product is entirely at your own risk. The manufacturer, distributor, and seller accept no responsibility for any injury, adverse event, or damage resulting from misuse, failure to follow instructions, or use outside the intended purpose.