CampTeck U6831 D-Ring Ankle & Wrist Cuffs Neoprene Adjustable Strap for Gym Cable Machine Workouts, Glute Legs & Abdominal Exercises – Black, 1 Pair

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But SAGA Fitness, an Australian-based company, is aiming to change that. With their Bluetooth enabled BFR training cuffs, their app supposedly works like a sports-medicine therapist, inflating and deflating the cuffs to the perfect level for maximum hypertrophy. In plain English? Basically, if you’ve torn a chest muscle, you’d normally be out of commission. You run the risk of reinjuring the muscle if you hit the gym and start doing bicep curls with your normal 30-pound weights. Do you know that feeling when you’re ready to hit the weights hard, and two weeks in your knees start screaming? That said, five minutes is the general recommendation, and you can absolutely get your sets in around that time-frame. So you want some outfits that look as good lounging on the couch as they do on the city street? These are the best athleisure brands that'll take you there.

This is more helpful if you’re running a superset (one movement followed by a different movement as a single set). I’ve been using the cuffs for one movement only, and just aiming for single sets. My recommended pressure is 140mmHg on my arms, and that’s plenty to get a wild pump at very light weight. While the app will suggest a pressure for your training, you can adjust the amount or restriction with a simple tap of a button. Running, basketball, weightlifting...we're not saying you need a boost, but if you want one, compression shorts are a good bet. These are our favorites.

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You don’t have to be injured either—while there’s no replacing the heavier lifts like squats, deadlifts, and bench presses, BFR training can add another element of intensity to your machine-weight work. I love how easy it is to throw the cuffs on either my legs or arms, inflate them within the minute, and get in 10 minutes of intense BFR training. For me, it offers a different way to hit the target muscle groups that’s not heavy, but still just as intense. You’re only able to pair two cuffs at a time, which makes sense because you shouldn’t be occluding four body parts at once for safety reasons. The app features a timer, too, so you can make sure you’re not leaving your muscles occluded for too long. According to the research, the upper limit of how long you should leave your muscles occluded is around 20 minutes.

The SAGA app is super simple and intuitive, which I’m grateful for—there’s enough to focus on in your workout without the need to fiddle around with your phone. Over the last eight weeks, I’ve added an inch and a half of muscle to each of my thighs. Now, that’s not necessarily from occlusion training with SAGA, but I do feel that the lightened load on my accessory work has allowed me to push myself harder on the main compound lifts.

This sort of training has been a staple in sports medicine for recuperating athletes as studies show it’s an excellent training intensity technique to allow for continued muscle growth at much lighter weights than you’d normally use. The most high-profile user of SAGA cuffs is the Hollywood stuntman, Bobby Holland Hanton. And he was the stunt-double who played Batman in the major fight scenes of The Dark Knight Rises. The SAGA App is super simple and straightforward. Just punch in some basic info about yourself to get started. SAGA offers two sizes of cuffs: the medium, which will fit on your arms, and the large, which is designed for legs.

My cuffs all paired within ten seconds. The first time I tried them on, I needed to do a calibration, which took a little while. I got mixed up because I tried to pair my leg cuffs and my arm cuffs at the same time. But if you’re a regular joe like me, I think these work best when you’re halfway through an 8-week heavy lifting program and your joints start to ache a bit. So if it’s leg day, maybe you start with squats for the foundation. When you head over to the quad-extension machine, add on your BFR cuffs, lighten-up the weight, and aim for 15-30 reps. SAGA is a technically advanced option for occlusion training, and it requires a bit of an investment (at least when you compare it to a folded up resistance band). So it’s important to consider how often you’ll be using BFR training in your routine.

They’ve been particularly helpful as I’ve gotten further along in the strength and hypertrophy program I’m currently working on.

In other words, in the time I’ve been training with the BFR cuffs, I’ve used them for bicep curls, tricep extensions, and leg extensions, which all focus on one particular muscle. Because I don’t superset bicep curls with pushups, bench, or any other exercise, there’s no need for me to deflate my cuffs in between sets. If you’ve recently had a sports-related injury, BFR cuffs are a fantastic way to stay in shape without overloading the injured part of your body. And if you’re a personal trainer, having a set of these is like adding a tool to your business you can use across several clients. When I’m working with the cuffs, I typically aim my first set at 30 reps, and then shoot for three more sets at 15 reps each. But each set gets harder and harder as the BFR cuffs restrict the outflow of lactic acid, too. That burning feeling you get at the end of a set just stays with you. Like I said, I’ll aim for 30 reps on the first set, which usually gets my arms (or legs) burning. After your set is finished, you can hit “Pause Workout,” which will momentarily deflate the cuffs.