THE BFR MANUAL
Now the fun begins.
Congrats on joining the fitness revolution!
Everything you need to get started is on this page.
– Instructions on how to use your new BFR Equipment
– Exercises to get you started
– Why & how it works
– … + more
Let’s dive in.
First, select the Exercise category you want to train within, and follow the steps:
WEIGHT LIFTING
Subcategories: Time-Based or Repetition-Based
- 30 second of work, (each rep done with a cadence of two seconds)
- 30 seconds of rest
- Reps are done until failure – but for not more than a total time of 10min.
For best results, time-based HTM1 Training is compatible with the following exercises in respect to what hypertrophy bands are tightened.
This training variant is only applicable at the end of your regular workout routine as a finisher (most beneficial as a finisher), and depending on the muscle / muscles you have trained that day. Or as a warmup before you start training that specific muscle, though not as beneficial.
For instance, if one has completed a leg day session, one should then tighten the hypertrophy bands of the corresponding muscle, (Upper quadricep) and complete the finisher sets.
The prescription will be:
- Use a Weight as high as 50% to as low as 30% of your 1MR
- 4 sets of 30, 15, 15, 15 with a cadence of two seconds per rep and 30 seconds rest in-between each set.
- When you end your HTM1 repetition-based finisher sets, loosen the hypertrophy bands, add a heavier weight (between 50%-80% of your 1MR)
- Perform a last 5th set of 15 reps.
CYCLING
Subcategory: Intervals
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Low cycle resistance of 50% of what you would normally set, and intervals of
– 1-minute cycling
– 30 seconds rest (for not more than 10 minutes total)
OR
Normal cycle resistance of your desired setting, and intervals of
– 30 sec cycling at a cycle speed of 30%-50% your max speed
– 30 sec rest
On both interval options, end with a 1min cooldown set with Hypertrophy bands deactivated.
SPRINTING
Subcategory: Intervals
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Any distance, as long as you can sprint it in less than 30 seconds.
– 30 seconds sprints (strides) at 30-50%
– 30 seconds rest (rest by walking, not stationary)
Very useful in sprint form training and stride training for sprinters, as the speed is between 30% - 50% of max speed.
End with Sprinting the last two intervals with bands loosened at 50-70%.
EXERCISES TO GET YOU STARTED
Here are the exercises to get you started – and what hypertrophy bands are used.
Everything you need in one spot.
Bicep Bands
- Any Isolative Bicep Exercise
- Any Isolative Triceps Exercise
- Arnold press
Upper Quadricep Bands
- Squats (any version)
- Deadlifts
- Leg-press
- Leg extension
- Hamstring flexion
- Scandinavian hamstring curls
Calf Bands
- Calf Raises (any variation)
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The Evolution: Hypertrophy M1
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We know that by bringing this new step in the evolution of training to your front door, we will also be bringing you closer to your health goals, as well as to our future innovations within hypertrophy-aiding and smart training wear.
Up to date, this is the easiest and most consistent method to achieve muscle and strength growth via hypertrophy accelerating wear in a shorter amount of time than traditional weightlifting.
Whether it is in a healthy individual or a post-op patient in rehab fighting muscle degeneration. Substantial results in muscle gain have been witnessed in workouts using weights as low as 30% of an individual’s one max rep (age NOT being a factor for results). But the ideal weight ratio to maximise the benefits of training with hypertrophy accelerating wear is 50% - 30% of your one max rep.
An even greater method to maximise the benefits of hypertrophy resistance training is to combine it with traditional heavy weight lifting, simply by utilising this training technique at the end of a regular high-intensity training session. Its mechanism of action affects routes such as the reduction of the genetic expression of Myostatin (muscle growth inhibitor gene), boosting human growth hormones, and many other anabolic factors one can read directly from researchers all over the globe.
The Evolution: Hypertrophy M1
In short, we have created, for the first time ever, training wear that directly aids significantly in the building of muscle and increase strength, as well as changing the genetic expression of myostatin. Yes, that’s right, a training wear that changes you on a genetic level!
We then further made these into reality, where we tested them in multiple arenas of sports, and training results.
After vigorous testing, we were very happy with our results, as they matched the results of the independent researchers around the globe. Most importantly, are the increase in HGH, muscle fiber gains, an increase in multi-directional strength results, significant myostatin decrease, and conversion of fast-twitch muscle fibres to slow-twitch fibres.
With no risks or dangers of any sort that is any greater than in conventional training, as we have little to no fibre damage due to dealing with low weight.
All the data is pointed out in the following chart.
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“The evolution of training has only begun... and you are already behind.”