Our BFR cuffs are specifically engineered to provide targeted compression, allowing you to effectively train your biceps while using lighter weights. By restricting blood flow to the muscles, these bands stimulate muscle growth and improve overall muscle tone. How to use the BFR When using the BFR for the first time, it is important that the cuff is fully inflated to prevent it from falling off and to ensure that there is even air pressure in the cuff. If you are a pro at BFR training, start by doing four sets. Do 30 reps on the first set and 15 reps on each of the second through fourth sets. Rest 30-45 seconds between each set. If you're a seasoned exercise enthusiast, start with four sets of 20 reps on the first set and 10 reps on each of the second through fourth sets. Rest 30-45 seconds between each set. If you're new to BFR training, start with four sets of 10 reps on the first set and 5 reps on the second through fourth sets, resting 30-45 seconds between sets. Calibrate the hand-pressure pump: When using the cuff for the first time, test the hand pump to ensure smooth airflow. Attach the cuff using the safety clip and inflate and deflate the cuff fully 2-3 times to ensure smooth airflow. (When pressurising the cuff, the airflow will need to be circulated a few times in order to calibrate the cuff) - Secure the cuff with the vertical strap to ensure that the cuff inflation port is facing outwards when pressurising. Wrap Includes: 1 BFR Training System If you have any questions during use, please feel free to contact us and we will reply to your email within 24 hours.5.Time-Efficient Workout: Get the same benefits of an intense workout with lower intensity and less time. 4.Promote Faster Recovery: Our bands and system promote a robust systemic response, anti-aging, faster recovery, and increased performance. 3.Safe and Effective: Avoid the risks of tying straps around your limbs or using tourniquets. Our patent-pending multi-chamber design gently slows down blood flow in the working muscles, allowing you to get lean and strong safely and effectively. 2.Easy to Use: With our BFR Training System, you can easily incorporate blood flow restriction into your workout routine. Simply adjust the cuffs to your desired level of compression and experience the incredible benefits of this innovative training method. 1.Professional-Grade Quality: Crafted from durable materials, these BFR cuffs are built to withstand rigorous training sessions. The sturdy design ensures optimal blood flow restriction while maintaining comfort and safety.