Usage Questions

Do I push to complete the last set when I'm feeling fatigued already while working out?

You should push as well as you can, but you don’t need to finish the set. Ideally, in a 30-30-30 sets of reps, an individual finishes 30-30-25.

For optimal results, how long should I wait to remove the bands?

You can take bands off when you are done with the session.

Determining B Strong Pressure Setting

B Strong offer's a web-based guidance application that will personalize your pressure recommendations based on various individual parameters. Depending on if you get a robust fatigue signal the app will recommend and adjust the pressure for the next

Integrating B Strong into Exercises

You can do any exercise you can imagine with your B Strong Training System. The most important point is to follow the guidance of the app. In the app, you should follow the B Strong regimen for sets and repetitions to achieve muscle failure. B Stro

Workout Length

We recommend you don’t have a given band inflated for more than 20 minutes. If your workout lasts longer than 20 minutes, deflate the bands for a minute or so, then re-inflate and carry on with your workout.

Workout Frequency

B Strong sessions have been performed as much as 2 to 3 times per day to as few as twice per week. Competitive athletes in their 20’s may perform a B STRONG session daily. While you recover quicker from a B Strong session than a maximal heavy lifting

Workout Session Count

The number of sessions you perform depends on individual circumstances like, fitness, training background, age, purpose of training, etc. in terms of how often to exercise. However, the number of sessions can range from twice per week to as many as 3

Stages of Your Workout

You can introduce BFR at any of these stages of your workout. Additionally, you can also replace a normal workout with a BFR session. When introducing BFR to a group of athletes that are already engaged in vigorous training, one strategy is to add th

Should I stop gym sessions and just do this or is this something I add in at the end?

It is up to you and how exhausted you feel. Most people between 20 and 50 can tolerate 3 to 5 B Strong workouts per week in addition to their other types of training. If you are taking B Strong to the gym, a very common way people use B Strong is as

Is it good to wear the leg bands whenever I ride the bike or wear arm bands when I do body weight exercises (regardless of how many reps) Also, is 7 days a week too much?

The only limit to the time you do B Strong workouts is your energy and interest. Try whatever exercises or workouts you like and the key is how tired you get. If you begin to over train, you will lose interest and not have the energy in doing more.

Can I wear the bands while rowing?

Yes. Both arm and leg bands can be used during rowing. Make sure you are well hydrated and nourished and following the guidelines in our web based app. In general B Strong will enhance any activity you are doing whether it's running, cycling, rowin

Is it OK to wear the bands while I run?

Yes. Both arm and leg bands can be used during running. Make sure you are well hydrated and nourished and following the guidelines in our web based app. In general B Strong will enhance any activity you are doing whether it's running, cycling, rowi

Can B Strong BFR be used while swimming?

Yes, B Strong bands can be used anywhere, at any time, by anyone, for any activity. Indoors/outdoors, winter/summer, land/water, etc. Both arm and leg bands can be used during swimming. Make sure you are well hydrated and nourished and following th

When calculating recommended cuff pressures in the app, is the arm/leg girth taken into consideration or is the pressure based solely on band color, health status, and intensity?

Yes, limb girth is taken into account when recommending a band pressure.

Can I still get benefits for myself with the bigger band? I’m sharing B Strong system with my children that have bigger limbs.

Yes, as long as your limb fits within the recomended size range on our website. It may overlap but you will still get benefits.

I’m currently doing power plate and use other types of equipment. By adding B Strong to what I’m currently doing, will it make a difference?

Yes! Adding B Strong sessions to your current activities really does make a difference. Also putting on B Strong bands during your current activities just amplifies the benefit you get from those activities.

How should a trainer integrate BFR into their routine?

BFR training needs to be considered significant training, so a full on maximal BFR session should not be done when recovery is sought. However, some versions of BFR training are intended to facilitate recovery and can be done with that purpose in min

Is there a recommended period of time to do B Strong?

There is no optimal time to do B Strong. However, you may enjoy your B Strong session more if you establish a regular schedule. It is not recommended to do B Strong right after a large meal and for some, doing B Strong or any exercise just before bed

How do I work my core with the B Strong system?

If you incorporate the use of core muscles into your B Strong exercises, they will enjoy the similar adaptive responses as muscles that are distal to the B Strong belts. For example, if you do push-ups with B Strong arm belts, not only do you stimula

If I want to do B Strong only on my legs, what is recommended?

Doing B Strong on legs only is just fine. However, you will get a more robust systemic anabolic effect, if you also include a B Strong arm session. The greater the percentage of your total body musculature that you get sending a signal of disturbed h

Can you use B Strong BFR arm & leg bands at the same time?

Yes, you can use B Strong blood flow restriction bands on both your arms and legs at the same time. It is 2x as efficient as many other BFR systems! B Strong allows safe full body exercise with our arm and leg package.

Is it useful to simultaneously use the B Strong BFR training system on both your arms and legs?

We recommend that you start your BFR experience with just arms or just legs at once. Get used to the feelings and the exercises and ease your way into the training. As you become more experienced after a couple sessions, you may apply all four belts

What percentage of 1RM should be used with the B Strong BFR training?

Several studies have used from 10-20% of 1RM. However, one repetition maxes (1RM) are specific for each lift, difficult (and sometimes dangerous) to measure accurately and change almost daily. One of the principles of the B Strong TrainingTM is that

Isometric Exercises

Isometric exercises are compatible with the B Strong system. Essentially, you will want to substitute a 3 second isometric contraction for each repetition of an exercise movement. Once you have the belts inflated, and instead of doing the usual exerc

What is the appropriate level of pressure when using the B Strong training system?

The proper pressure varies between individuals depending on a variety of biometric factors. The B Strong guidance app has an algorithm that takes these factors into account. That is why the regular use of the app is very important. The appropriate

What types of exercises can you do with B Strong training system?

Who uses the B Strong BFR system?

The B Strong Training System can be safely and effectively used by injured and non-injured athletes, as well as normal people of every age, ability and background. In our experience, we have used the B Strong Training System on both genders from 10 t

What pressures are required for the best systemic response?

The pressure to produce the best systemic response is one that creates a robust metabolic crisis in the working muscles for a substantial (minutes) period of time. So for example, if the pressure and/or load are so high that only a few repetitions of

Is there a euphoric effect?

Yes, as with any intense or exhaustive exercise, part of the systemic response from the brain is a release of Beta Endorphin from the pituitary. This natural opiate produces a euphoric effect as well as augments the healing/anabolic response.

Importance of Achieving Fatigue

The goal of every B Strong Training session is to achieve strong "fatigue" or "failure". We define this as not being able to complete another quality repetition. If you cadence is slowing down, or your form is falling apart, you are reaching fatigu

How does the B Strong training system work?

BFR is a breakthrough in understanding of how the body adapts to training stress and builds muscle, bone, blood vessels and tendons. The B Strong Training System works by slowing down or impeding the flow of blood exiting the limbs through the veins

How long will it take to see results?

By using B STRONG equipment and the guidance app you should see a marked improvement on the order of 10% strength gains in as little as 10-15 sessions if done 3-5x per week, 1x per day. Our web based guidance application is designed to keep you safe