How To Use BFR Training To GROW Your Arms (CRAZY PUMP!)

BFR Training is a type of training where you restrict the blood flow from the muscle you are working and the heart. When you do that, this causes metabolic stress and encourages the muscle to grow. You also help encourage muscle growth by keeping compounds such as growth hormone in the muscle longer.
Today we are going to use BFR Training Cuffs. You can find these on Amazon. Here is a link to a pair of BFR Training Cuffs: tinyurl.com/bf...
Bring the band right up to where your bicep inserts, somewhere in the middle of your arm. Tighten it to about a 7/10 tightness. We find around that level to be optimal for BFR Training.
Set up an exercise to around 15-30% of your one rep max.
Here is our BFR Training Workout:
1. Tricep Pressdown - 30 Reps
2. Cable Curls - 30 Reps
3. Tricep Pressdown - 15 Reps
4. Cable Curls - 15 Reps
5. Tricep Pressdown - 15 Reps
6. Cable Curls - 15 Reps
After this hold your hands over your head to encourage blood flow back to the heart.
If you enjoyed this video make sure to check out these:
Top 3 Bicep Exercises You're NOT Doing! (TRY THESE): • Top 3 Bicep Exercises ...
3 Best Secrets - How To Make Your Triceps Grow (AVOID THESE MISTAKES!!): • Best Tricep Exercises ...
GROW Your Triceps With The Tricep Pushdown (+BONUS TIP!): • GROW Your Triceps With...
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[@geraldbrienza4474]

“If you’re in excruciating pain, feel free to take them off, “good to know.

[@michelleziegler2592]

Gerald Brienza lolol

[@SaltusEtiam]

Believe it or not this has to be said. I'm guilty.

[@VKP604]

no pain no gain broz

[@alanv3185]

Lol I still dont take them off. It feels like sometimes my arms will just explode lmaoo

[@jaivatsal3481]

get grammarly or something

[@phoebesmom]

I absolutely love working out to your BFR videos…I’m a 61 year old lady and I wear my BFR Bands on both upper arms and upper thighs and so far I can tolerate doing this twice a week utilizing arms one day and thighs the other. I’ve chosen your videos because you really take your time explaining everything. ❤❤❤❤

[@jron20r51]

One of the best videos explaining BFR. I uses them because of my age,,,let's say older...:) I find they keep my muscle mass from wasting away. My goal isn't that of a young guy, so I find it works for me stand alone. I get a real wild pump if I super set with a triceps kickback light 5 lbs weight.

[@GrumpyOldGuy777]

Thanks, I'm 50 yes old and thinking of using them as a stand alone due to joint pain.

[@wolfingphysique3820]

jron20 r I made a video about BFR which I think will be very helpful to you! kzbin.info/www/bejne/hH_cequog9aZaNE

[@johnwambua9620]

Can I have bfr on my arm the whole day?

[@nalcon1]

Max time is 15 min. You don't understand Kaatsu/BFR. It builds muscle throughout the body because it is a metabolic process. For instance, wearing a cuff on your arms while working your back will benefit your back because the chemicals produced and released flow through your entire circulatory system.

[@candacebenford1734]

I love BFR! It has helped so much with my arm growth. My elbow pain has gone away as well. I do bfr 2 to 3 days a week. Great video!

[@lildeber1]

How did it help with youre elbow pain?

[@candacebenford1734]

@@lildeber1 I had weird pain in my right elbow and it just wouldn't go away. I was having to lower the weights to get a decent lift in. Lost my strength in my arms. Started using bfr at the light loads I was using elbow got better and I was getting stronger.

[@lildeber1]

@@candacebenford1734 yh i have the same problem now got a weird pain in my right elbow and at night when i sleep my middle finger and ring finger goes numb. And the pain cant be described.

[@candacebenford1734]

@@lildeber1 That sounds terrible🥺🥺 Mine was elbow pain only no numbness. That may be sumn a little more serious. U may wanna see someone about that.

[@Pokerrr]

Come on know if I can use that on legs?

[@MarkWalmsley]

I got mine today because I hate arm exercises. For some reason I am happy to do let's all the time but arms, chest etc I can't stand! I did my first workout today by using a 2.5it weight for curls and tricep back lifts (if that's what you call them). I really felt the pump and after my biceps are looking noticeably bigger. I will keep updated on here.

[@ColFighter018]

I enjoy using these too! Its been a little over 2 years with elbow tendinitis and bfr made a difference.

[@MindPumpTV]

Efini_Munoz I have noticed the same thing.

[@Pokerrr]

Can I use it on legs too?

[@ColFighter018]

@@Pokerrr Most definitely! You might need to purchase a bigger size BFR for legs but the principle of using it is the same.

[@kiacarens]

It works! It really worked!!! I did 100 DB curls. It explode!!!

[@adamgreenfeld]

Just bought my first set of cuffs, this was incredibly helpful to understand how to start ...thanks so much

[@dannyp9439]

How’s the progress coming?

[@mellybates]

@Adam Greenfeld Yeah how’s the progress coming

[@cull15]

@@mellybates no updates, his arms must have fell off

[@lots3799]

​@@cull15 Or he put them on another muscle.😁😁😁😁

[@rodm49]

BFR as a finisher a benefit?

[@jc7887]

Really great explanation, nice and simple. Thanks so much.

[@alexbarcelona4372]

Ok, 5 seconds in the video and I am not impressed with your arms.... have you used the BFR bands

[@rafaeltavares6928]

That was funny 😂😂😂

[@georgekrutz8292]

What would happen if you used this to grow your neck?

[@N0VEMBYR]

😂

[@InternationalWivesofAfricanMen]

Is George still alive? Somebody check on him.

[@georgekrutz8292]

@@InternationalWivesofAfricanMen I'm doing okay, thanks!- just a little sore around the neck

[@rfly05]

He’s “super pumped,” lol.

[@Hoktoooey]

Reminds me of exhausting the muscles... or that story a guy in Florida told me. Some guy went into a gym where a lot of big guys were working out. He got like 8 guys to try his experiment. He took ten or twelve pennies and laid them out in a grid on the floor, proportionally placed from each other. He than said ,” I bet no man can do this exercise and fully complete it”. He said for anybody to stand over the first penny, completely squat down, pick it up. Than move to the next penny, squat down, drop the penny, stand up, than squat down, pick up that penny, than squat again, pick up second penny... and continue on, squatting, dropping, squatting again, all the way through. All the men tried, but no one finished...

[@RorschakFX]

That gym’s color scheme is 🔥

[@FLEASPIRIT13]

What about calf training?! I think this would be great to grow stubborn calves with low weight....

[@noicecars3052]

Joe donelly does this and he reccomends it

[@MrShitBag]

"Working with really small loads is nice", good to know.

[@nmorto2013]

Thank u! I wanna start doing this for arms and legs. I workout 4-6 days a week, full body cardio&weight/resistance medly, and usually 2sessions 45 mins- 120 mins. And some weeks I'll do 1 5 hr session, Sunday is my rest day. And I usually do workout 6 days its rare i dont. Should this be something I do as a final set in my workouts? Or should I do this like 1 day a week for 1 session and just do the 30 rep and 15 superset thing per exercise I plan to do arms legs and abs and sprints. Thanks for any insight guys!

[@mathikumar3204]

Good information thank you

[@joseramirez3316]

Where would you place these wraps for calf occlusion training ? Thanks for the info!

[@HurricaneHunter96]

According to the research, proximal leg (near the groin) is still the better option than placing pressure on a two bone segment like the lower leg.

[@dmvchat]

Wrap it around the mother cow for calf’s

[@mr.nobody7258]

@@dmvchat lol

[@azdhan]

I am assuming these only work if you are doing workouts soecific to triceps and or biceps? If you are doing a fulll body workout that incorporates bench press, rows, cable pull overs in a single workout you would not slip the bfr bands on until you do the targeted bicep and tricep exercises only. Is that correct?

[@srgarner0]

I have a question about this: Is there a benefit of leaving the bands on 5 minutes after finishing the superset? (Perhaps gives the benefit of allowing the “metabolites” to remain longer in the occluded body part?)

[@1947froggy]

I leave them on a while so long as there is "some" flow

[@maheshsonawane1564]

How many days a week should we do this ??

[@Hegottalent_]

These straps will give you Wolverine veins too 👌🏾🔥

[@joshuablumenthal4432]

Is it best to make my rest day after using BFR, or is it better to workout the day after?

[@tessp9445]

Do u need to drink protein shake after ur workouts with these? Can the arm band work on tiny arms? How many days or weeks until you typically you see results

[@davidoftheforest]

what if you create a clot and it travels to your heart and wrecks you?

[@joesmith4223]

This is a form of training used by physical therapists world wide. Don't place the band to tight and complete the exercises correctly and you will be fine. Don't over due it.

[@ANT1714]

Two questions 1. Cam this help shoulder pain? 2. Is this safe foe the heart? You said something about bringing the blood flow back to the heart,can you die from this? Or get injured

[@usaidriyaz1925]

No it's completely safe ur blocking venous blood flow from muscle towards heart not artrial flow Just 70% is restricted

[@adamhatfield9551]

So you don’t need to ingest protein right after doing the BFR workouts?

[@oetto-kanakendiscount6327]

You have to iv inject dem proteins

[@despairingleonardo]

So using heavy weight won't be benefit?

[@jessier.4237]

Will this just help with toning??? I def don't want bigger arms.

[@tracyparrish8692]

Good information, I like Mind Pump TV your information is always informative and seems to make sense, there is some crazy shit out there, that’s boarders on just plan stupid.

[@MindPumpTV]

Tracy Parrish Thank you Tracy.

[@tracyparrish8692]

Mind Pump TV thank you. Just starting to build up the last three months after a cancer wake up call. Just wish I hadn’t waited until I was 58 to wake up!!! 🥴 Got a very good trainer and she’s awesome.

[@MindPumpTV]

@@tracyparrish8692 Glad to hear you partnered with a good health and fitness professional and are enjoying our content, heres to a speedy recovery!

[@tracyparrish8692]

Mind Pump TV Thank you!!!

[@tessp9445]

How long should you do these?

[@tysonmodestus8520]

True about the warrior

[@stefanrobertson7839]

Bit of a strange question but is BFR not recommended for anyone with any heart issues? I train pretty hard but not attempted BFR before and wanting to incorporate it...

[@chunkycheeze1067]

did you ever find out whether BFR is okay for people with heart issues?

[@drksydex8178]

What about Deltoids training? Should the bands stay in the upper arm area?

[@roelbueno2886]

Yeah man....

[@Hoktoooey]

So it wudnt work on the swantz cause it’s musculature is different...?

[@romeparker1686]

I'm trying to grow my chest. I have shoulder pain tho 😫

[@louiecarter4389]

I can relate 😫had a shoulder injury for the past year and it’s impossible to train chest 😢

[@romeparker1686]

@@louiecarter4389 So what do we do lol?

[@Maaznakade]

Water your chest

[@qjcbciwbcy1738]

Rest

[@romeparker1686]

@@qjcbciwbcy1738 It grew! Didn't rest, there's other ways around it!

[@danguzman4676]

currently waiting on my BStrong B.F.R. Bands I paid over $400 4 :)

[@GrumpyOldGuy777]

Have you tried the bands yet? Interested in what you think of them.

[@danguzman4676]

@@GrumpyOldGuy777 Thanks for your enquirey, no not yet. My New Years resolution is certainly a go thow. I plan to hit it big time. Doing Negatives 10 Pounds over Max is how to build big muscle fast, the bands will be for toning & what ever else they can offer I will be informing, not to mention I bought a good Sony Cam & will start my own youtube channel this Year, maybe 2 or 3. I assure you my reviews wont be taking crap out of a Box & all that wasted time crap. I hope to teach idiots what ADD Means!

[@jgillard71]

Would that be the entire bicep and tricep workout for that day or would you continue with other exercises with or without the restriction bands?

[@TheSupart91]

Only works bis/tris or quads

[@greenrobot5]

Can I do it with dumbells?

[@MindPumpTV]

greenrobot5 totally.

[@Bizzare77777]

@@MindPumpTV Can you do it daily or just a few times a week?

[@MindPumpTV]

@@Bizzare77777 Start with 1x/week.

[@darkstar7128]

@@MindPumpTV I’m getting these on Amazon. So it’s best to use them once a week or can I use it twice a week?

[@Bizzare77777]

Can you do this daily??

[@mr.nobody7258]

Once a week or once in 2 weeks

[@babymarcus123]

Does this make your veins stick out more at a rest position?

[@alanv3185]

I became a lot more vascular ever since I have started BFR. It works wonders. Best part is that it increases your strength so you can be doing a hypertrophy workout and still greatly increase your strength

[@77devera]

Is this best done before or after my normal workout routine?

[@psycheevolved1428]

Use them for the end if you can't do a full workout with them

[@mattdahamilton]

good video bro

[@JohnPrice-hw1lb]

Yeah your neck and shoulders look off because you do tri extensions like that

[@brandanmentch]

I’ve been lifting for around 2-3 years now and I’m surprised I’m just now hearing about this

[@red03golf]

3:35 "... excruciatingly painful ..." - yep!, ya kind of get used to it, but yeah!, it's noticeably painful.

[@schmedthorst]

All I do is bfr for last year, and I don't do things not worth doin

[@Colton.Liftzz]

It looks like u just started working out lol

[@js2211-j3h]

is it safe if u have a heart condition?

[@lt5550]

How would you use this with bench press or squats 🤔

[@Yabas00]

Easy for squats if you're targeting your quads

[@CorvettePredator]

The only benefit you will get with using them on bench is tricep backflow, it won't do any good for chest and shoulder muscle group unfortunately.

[@billcook4084]

Do you have to superset?

[@darrenmcdonagh4740]

Were can I get the bands for the biceps 💪

[@huntingforexotics2402]

Amazon bro

[@5801168d]

Can you do chest and back

[@wolfingphysique3820]

Dee Dammanee yes I made a video about BFR which I think will be very helpful to you! kzbin.info/www/bejne/hH_cequog9aZaNE

[@damarh]

it's an art form, dude has been talking for 2 minutes before he brings out the BFR.

[@MrShitBag]

"If you ain't at the gym, where da fk you aaaaaaaattttttt"?

[@edjohn5114]

his arms got super red im dead

[@Paperback.Dietitian]

How would you do BFR on the lower body?

[@MindPumpTV]

Ellen Ratliff Larger cuffs at the proximal femur area. (Top of thigh)

[@josephcorso5081]

@@MindPumpTV same reps 30 15 15 15 ? Would say goblet squat and kettlebell swing be a good super set? Thanks

[@MindPumpTV]

@@josephcorso5081 not really. try something less complex

[@thelitmirror]

@@MindPumpTV can you make a video for us visual folks on how you would implement this for the lower body?

[@mjchomin]

So..when are you going to start actually building some big arms?

[@KetoCaNa]

Katsu chicken is the best

[@someone0418]

But I can’t see there’s a big arm

[@cruzramirez9]

How do you do that for the glutes??!!!

[@MindPumpTV]

Cruz Live for Yeshua! pretty hard.

[@MindPumpTV]

Cruz Live for Yeshua! But general high volume band work can illicit a similar metabolic environment.

[@cruzramirez9]

Mind Pump TV where would you place it?

[@MindPumpTV]

Cruz Live for Yeshua! Around the knees. Not a BFR cuff. A Glute band. Very different.

[@cruzramirez9]

Mind Pump TV Ah! Got it! Thanks! Great channel 👍🏼👍🏼 God bless you!

[@abdelhamid6719]

really.

[@NotYourFriendPal]

Dudes arms are turning purple

[@lossiiburns]

Light weight 40lbs 😂 some people can’t ever to that weight

[@dfsdfssdfsf9140]

Does this promote permanent muscle growth?

[@dlkira8340]

Yes

[@dayeah765caoni3]

what permanent? Like a mummy 😂?

[@dennishines9996]

This guy giving advice with 12 inch arms😄😄😄

[@3BATMAN3]

People still using bands and not votwear? so much easier and consistent. looks way better too than damn dog collars.

[@angryalanrants9574]

00:10 into the video and im saying... I'm taking advice from him? My arms are bigger than his lol

[@captain4166]

😊😊

[@leeg2787]

Arms turneed purple almost lol

[@joesmith4223]

Your bands are too tight.

[@11ITK]

Dude is safe??

[@MindPumpTV]

Hunter1Alpha1 as is the case with anything, exercise caution and ease your way into it. It ya been done safely and frequently by many.

[@SamsonBiggz]

Don't waste your time. Just hit the gym, take your "sups", and eat to grow.

[@Eyezthrulies]

Shouldn't this guy be built himself before giving workout advice?

[@shonuff4323]

Tool

[@danielzertuche5787]

Lets just say that was 30. Lets just say it wasn’t perfect form lmao wtf lets just say this isn’t the best review out there🤣

[@Ant-ss8jk]

At least get a more muscular person to do the video lmao

[@miguel111ish]

The lighting

[@Ketis1985]

Lee Priest has made a video about this. Thats enough for me about this so i don't even need to watch this whole video.

[@TheHoop614]

How are you possibly telling people how to grow their arms? Do you even lift?

[@cmoneytheman]

aint this the same as fat grips invented more pump with less weight

[@MindPumpTV]

No.

[@cmoneytheman]

@@MindPumpTV how can u say no that's the same way they work

[@PickleballMike509]

This guy is not impressive at all

[@XEN0-M0RPH]

Your arms are tiny bro.