Recover Fun BFR cuffs (blood flow restriction cuffs) are something I haven’t used before so I’m excited to try them out.
I’ve seen many physical therapists and trainers talk about blood flow restriction training and its benefits so I had to put them to the test.
For this review I tested BFR cuffs for the legs but blood flow restrictions bands for the upper body are also available.
Let’s check it out!
Unboxing
Carrying bag
The BFR cuffs and other accessories come in a travel bag which I like because it makes it easy to keep everything together.
Here’s everything that comes in the bag.
Two BFR leg cuffs, a sphygmomanometer, 6 rubber rings, and an instructions manual.
I’ll show all the different pieces in detail…
Leg Cuffs
The leg cuffs are long and have a curved shape to them so they wrap around my thighs more ergonomically.
They’re adjustable between 18 and 31 inches in diameter.
On one end of the cuffs there’s a tube that connects to the internal air bladder.
This is where I connect the sphygmomanometer (I’ll show you that in a second).
The other end is a long strip of velcro.
If I flip the cuffs over, you can see the water proof material that touches on my skin.
I like that it’s water proof so it doesn’t get all sweaty and it’s easy to clean.
Sphygmomanometer
And here’s the tool I use to get the right amount of pressure around my thighs.
Don’t worry, it’s easier to use than it looks.
The sphygmomanometer connects to the BFR cuffs like you see above.
This helps me to apply the right amount of pressure around my limbs.
Otherwise, if I try to guess and use too little pressure, it won’t be effective.
If I use too much pressure, it could be painful or dangerous.
Specs
- BFR bands: Attach with velcro, slightly curved to fit around the legs, and adjust between 18 – 31 inches
- Fabric: Made of dynamic high-performance material that’s water-proof and easy to clean
- Sphygmomanometer: 0 – 300 mmHg with hand pump
What Is Blood Flow Restriction Training?
BFR training works by using compression cuffs or bands wrapped around the proximal portion of the upper or lower body.
By proximal I mean what’s closest to my trunk.
So on my arms I would wrap the cuffs close to my armpits and on my legs I would wrap them closer to my groin.
The whole point of blood flow restriction training is to limit the amount of blood leaving your muscles.
What Does BFR Training Do?
WIth BFR training I’m able to speed up the build up of exercise related waste products and reduce the time to reach failure.
In other words, I fatigue my muscles faster using less weight than with traditional training.
One important thing to note is that in order to get benefits from BFR, I have to train close to failure.
How To Use BFR Cuffs Safely
I read that it’s not recommended to use both upper and lower BFR cuffs at the same time (in case you have both).
Work with a weight that’s 20-50% of your 1RM based on the exercise you’re doing.
The Recover Fun manual recommends applying between 150 – 250 mmHg of pressure for the legs.
Rest around 60 seconds between sets with deflated cuffs.
Perform 3-4 sets per muscle group training close to failure.
Benefits of BFR Training
Hypertrophy and Strength
I can gain similar results using Recover Fun BFR cuffs with light weights when compared to lifting heavy with no cuffs.
This is something that caught my eye especially when I want to train around an injury.
Injury Recovery
Speaking of injuries, I’m currently having pain on the inside of my right elbow when doing bicep curls or pull ups so I’ll have to get a pair of Recover Fun arm BFR cuffs for pull days.
Anyone with injuries that’s unable to train heavy can benefit from using BFR cuffs in their training.
Joint Stress
Because blood flow restriction training uses lighter weights, this puts less stress on my joints which decreases the risk of injuries.
CNS Fatigue
Lifting heavy without proper recovery can lead to CNS fatigue/overtraining.
Even though I’m training muscles til failure, BFR training eliminates overtraining because I’m not lifting heavy.
Exercises
I’m using the leg cuffs so I’ll only be able to test lower body exercises but you can also use BFR bands for the upper body.
First I tried doing regular air squats to start off with a compound movement.
And sure enough I could feel my leg muscles fatiguing faster than normal.
I then load my barbell with light weight plates to add a bit more resistance to create more of a challenge.
Then I went and tested the BFR cuffs while doing isolation exercises.
So I got on my isolator and busted out leg extensions.
The pump on my quads while wearing the cuffs is insane.
Then I wanted to test out each leg individually so I did standing hamstrings curls with dumbbells attached to the OmniStrap.
Again, it felt like my legs were reaching failure quickly even with light resistance.
Moving down my leg I did calf raises on my Arena platform.
With calf raises I can usually do a ton of reps before I start to feel it but with the cuffs I definitely fatigue faster.
And finished it off by hitting the front of my legs, so I did tib raises.
Pros & Cons
Pros
- Hypertrophy: Studies show you can get similar hypertrophy results as when lifting heavy
- Helpful for injuries: Prevents muscle loss and improves recovery time after injuries or surgery
- Less joint stress: This is a good one for me as a 40 year old. I’m using less weight so the stress on my joints is less.
- No overtraining: Using light weight makes it difficult to overtrain
- Less muscle damage: BFR training leads to less muscle damage so I can recover faster
- Easy to travel with: Instead of carrying heavy equipment, I can take my BFR cuffs anywhere and train with low weight
Cons
- Initial discomfort: I got a crazy burn at first as lactic acid builds up, but it’s something I got used to as I used the cuffs more
- Not for everyone: People with certain conditions like high blood pressure, diabetes, and other blood or circulation problems shouldn’t use it
Discount Code
Recover Fun currently sells the leg cuffs for $129 but I’ve negotiated a discount for my readers.
Click here and use coupon code SHREDDED for a $10 discount.
Recover Fun BFR Cuffs Review
I’m enjoying the Recover Fun BFR cuffs for many reasons.
First, I’m able to workout through some injuries without putting too much stress on those areas.
Secondly, I can get similar strength and hypertrophy benefits without having to lift heavy.
And third, the cuffs are easy to use and I know exactly how much pressure I’m applying to my limbs so there’s no guessing.
Of course this won’t supplement my heavy lifts but it’s a good way to bring variety to my training and fatigue muscles faster.
Check Out Recover Fun BFR Cuffs Here
Recover Fun BFR Cuffs
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