Does Restricting Blood 💉 Flow Create Faster Lean Muscle?

You’re not slowing blood restriction in, you’re slowing blood restriction out.

If you’re doing it any other way, you’re doing it wrong.

Let us show you the right way to restrict blood flow.

You won’t believe this workout, and you won’t believe the golden nuggets Kusha (CSCS) drops throughout the workout.

A short video worth watching until the end.

Here’s some more insight into a new method of training “Occlusion Style”.


Here is everything you’ll get from this post…

  • Whether restricting blood flow during training is dangerous
  • A great follow along workout!
  • Top benefits of blood flow restriction training
  • What supplements with improve this workout technique

Is blood flow restriction training dangerous or beneficial (BFR)

Blood flow restriction, or Occlusion training, is a technique that works by restricting blood flow to the veins, but not the arteries using straps/bands. Since arteries take blood flow to the limbs while veins carry it out, BFR training allows you to saturate your target muscles with nutrient-rich blood – enhancing the “pump” effect. This, in combination with the collection of lactic acid to the muscle, stimulates a massive hypertrophic (muscle growth) response.

This method is most effective by wrapping your arms for upper body workouts and legs for lower body. You don’t want to have any numbness or tingling. If you do, loosen it up a bit.

Using very light weights, a lot of sets (~4-10 sets),  and rep ranges between 15-30 reps are ideal and most effective. During your rest breaks, do not take the straps off. But do be sure to keep rest periods short, about 10-20 seconds ideally.

Here are a few couple of key things to keep in mind with BFR:

  • It can be used as a standalone method of training, which can be useful for recovery, but for strength and hypertrophy, it works best when used as a bolt-on to a heavy routine.
  • It’s important to start with the bands a little looser than you would think, and use the warm up to achieve the right pressure (which is a level “7” on a scale of 1-10, 10 being tightest).
  • BFR training works for more than just arms, it also works for nearly all muscle groups. For any upper body muscle group, such as chest, you would still wear the bands on the upper arms.

Here are the reps, sets, and rest time for that^^ workout. It’s intense. Make sure you focus on the contraction and remember to squeeze the weights, don’t lift them.


Warm-Up Squats w/BFR Bands

4 sets starting with 30 reps, then 15, 15, 15 (only 15 seconds rest between sets)


Working Sets (without BFR Bands)

  • 1st set Squats – 5 reps – 135lbs
    • 1 sec down – hold it for 5 secs
  • 2nd set – 185lbs
    • 1 sec down – hold it for 5 secs
  • 3rd set – 225lbs
    • 1 sec down – hold it for 5 secs

Wide Stance Straight-Leg Deadlifts 1:1

  • 3 sets of 10

Explosive Leg Press

  • 5 reps (Heavy)

Superset with Explosive Squat Jumps

  • 10 reps

Leg Curls

  • 3 sets of 10
    • Lift with 2 legs lower with 1 leg (5 reps each leg)

BFR Finisher

  • Leg Extension w/BFR Bands
    • 4 sets starting with 30 reps, then 15, 15, 15 (15 sec max rest between sets)

3 Instant Benefits From Blood Flow Restriction Training

  1. It drastically reduces the amount of energy available for slow twitch muscle fibers, forcing your body to activate fast twitch fibers without using heavy weights.
  2. Been shown to increase growth hormone and IGF-1 production as a result of higher than normal lactate accumulation, which amplifies metabolic and hormonal growth responses of blood flow.
  3. The restricted blood flow stretches the fascia (basically your muscles tight wrappers) which increases room for muscle growth!

⚡ Related: Learn the Science Behind BFR, including top studies.


For the absolute best results when training with weights, it’s important to call on as many muscle fibers as possible, during your workout as often as you can.

That means explosive power combined with strength work as you saw about halfway through the workout. Those reps hurt!

The kind of training where fatigue can, and often does, find you midway through the workout. Two supplements BCAAs and X-CELL work in conjunction to extend the rate to perceived exertion. They also increase absorption for better nutrient uptake, preserve lean muscle tissue, and increase strength.


Ditch the creatine.

Trust me.

Look to your right.

At one point they were on the fence like you are now if you’re still reading this.

It’s your call.

All you’re doing is delaying the most intense workouts you’ll ever have.

You know the workouts you never forget.

Yeah “those”.

Add in MFIT — Focus your mind, and they will be intense, and laser-focused.

That “contraction” is the best I’ve ever had.

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