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Use the Internet scheduler to choose when you would like to block Internet access.
Select a weight that is 20-40 percent of your 1RM—seriously! Our recommendation for the ideal BFR workout to optimizing growth is 4 sets with reps of 30, 15, 15, and 15, with only 30 seconds rest between sets. It is essential that you wrap directly around in a circular manner on a narrow area, such as the narrowest part of the upper arm.
Wrapping in a wider area puts you at risk for occluding the arteries.
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That's important to remember, so take a second to let it settle in.