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What is Blood Flow Restriction training?

Blood Flow Restriction (BFR) training is a cutting-edge method that combines low-intensity exercise with moderate blood flow restriction to the limbs. The physiological results are simmialrto high-intensity training. BFR has been used in clinical settings for decades and is now gaining popularity with the everyday gym-goer.

Is BFR for you?

Can you answer "yes" to any of these?

  • I want better fitness in less time. 
  • I don’t enjoy lifting weights, but I want the benefits.
  • I want to improve my performance, with more strength & speed. 
  • I want to improve my overall health and fitness.
  • I am over 50 and I want to stay fit later in life.


How does BFR training work?

Blood Flow Restriction (BFR), or KAATSU, was initially developed in Japan in the 1960s for rehabilitation in physical therapy environments. 

It is now commonly known as BFR training. BFR training involves the application of bands worn on the upper arms and legs. There are many BFR bands out there. However, B Strong® is the brand I trust and is the safest on the market. This is due to a patented air chamber system that allows the bands to be inflated to a snug but comfortable pressure. The most effective Blood Flow Training protocol for muscle hypertrophy (muscle development) works as follows:

  • 20 min of low-intensity resistance exercises, 30% of your 1RM (Rep Maximum), for 20 minutes.
  • Three sets of 30 repetitions for each exercise are completed with a 30-second break following the set.
  • After three sets, take a 90-second break and begin your next exercise.

What happens in your body?

Muscles send SOS to brain

Brain releases hormones

Natural hormone cascade

Tissues grow & strengthen

  • While you exercise, the nervous system communicates to your brain that your muscles are fatigued and need help.
  • Your brain responds by releasing HGH (Human Growth Hormone) from your pituitary gland.
  • The fatigue triggers a natural, robust, hormonal cascade.
  • Muscles, tissues, blood vessels, and bones soak up hormones, grow, and strengthen


The only authorized distributor of B Strong® BFR bands in Scandinavia.


9 Benefits of BFR Training

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1. Increased muscle strength
2. Fat loss
3. Increased bone density
4. Decreased joint/tissue stress
5. Little to no muscle damage
6. Shorter recovery time from exercise
7. Little to no soreness or delayed onset muscular soreness (DOMS)
8. 50% faster recovery from injury
9. Improved cardio health, even when engaging in low-intensity exercise

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