BFR training can be done with the squat, bench press, leg press, leg exten- sion, leg curl, triceps pressdown, and various biceps curls. Pick up some wraps at elitefts.com or roguefitness .com and tie them on just under the shoulder or the crease of the hips, depending on which area of the body you’re training. (If you don’t have a partner to help you, wrapping your arms can be tricky. Pin one end of the wrap between your arm and your side, just below your armpit, then wind it around from there. Use your thumb to hold it in place while you make the next winding and tighten.) Wrap tightly but don’t try to mummify yourself. Now choose a light weight, about 30% of your max, and do one set of 30 reps. Rest 30–60 seconds and perform three more sets of 15 reps (resting the same time between each one). You’ll know if you wrapped too tightly, or chose too heavy a load, if you can’t complete the reps or get close. If you’re an iron veteran with the joint pain to show for it, BFR training will come as a blessing. Because it doesn’t require heavy lifting, it won’t aggravate any injuries. It can also provide the variety your workouts need to be more productive. To make the most of BFR, we recommend using it at the end of a normal workout, after heavier training is done. Follow the sample program here, courtesy of strength coach Bret Contreras, C.S.C.S. (bretcontreras .com), for a guide on using BFR for fast muscle gains.
Keep your core braced so your lower back doesn’t overextend. If it’s uncomfortable to hold the bar on your lap, wrap a towel around it. Rest your upper back on a bench and sit on the floor perpendicular to it. Roll a loaded barbell into your lap and plant your feet close to your body with knees bent. Brace your abs and extend your hips by driving your heels into the floor.
SEE ALSO: The Blood Flow Restriction Training Plan>>