February 1, 2020

How to Get Bigger Arms Using BFR Bands.

Want to know how to get bigger arms, faster? Don't worry.. I got you!

In this article I'm going to show you that research on Blood Flow Restriction Training (BFR) clearly shows that it works for building bigger arms and overall muscle.

By the end of this article, you'll know exactly where to get them and how to use them for big muscle growth and bigger arms. Time for some new t-shirts. The hypertrophy is about to start flowing.

Note: This article contains affiliate links to products I use and believe in. They come at no additional cost to you.

What are BFR Bands?

bicep curls bigger arms workout

Originally used in a physical rehabilitation setting, BFR Bands are "Blood Flow Restriction" Bands. BFR Bands are used to perform a type of training known as "Occlusion Training." Bodybuilders have been using occlusion training for a long time.

How do BFR Bands Work?

BFR Bands work by restricting blood and oxygen to the working muscles. When performing high reps with lighter loads, the slow twitch muscle fibers cannot continue to contract without that additional blood and oxygen.

As a result, the fast twitch muscle fibers must take over. BFR Bands work by essentially "tricking" the muscle. You get to stimulate the powerful fast twitch muscle fibers using lighter loads.

BFR bands can help get you bigger arms and bigger muscle gains overall by allowing you to get a ton of quality volume in where you would otherwise not be able to with heavier weight.

The bands create an environment within the muscle conducive to hypertrophy, while using lighter loads and higher reps.

Does BFR Really Work?

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Yes, Blood flow restriction training really works. Studies have shown occlusion training with BFR Bands enhances muscle hypertrophy and strength in athletes.

Another study showed that BFR Training can also increase the size of nearby muscles as well. So, placing the bands on your arms and doing high rep dumbell presses, lateral raises or other upper body exercises can result in additional muscle growth in the chest and shoulders as well.

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How Do You Get Bigger Arms With BFR Bands?

how to get bigger arms with BFR Bands
Me, hitting arms with BFR Bands.

To get bigger arms using BFR Bands, you should strap them on at the end of your workout for a final 10-12 minute circuit. The bands should feel like a 7/10 tightness.

You'll want to use lighter weight (50% of your max or even less) and high reps (15-30).

After the 10-12 minutes of punishing high rep lifting, remove the bands. You'll have a massive pump that's impossible to replicate without BFR.

Read: Supastrong big arms program: Full program for bigger arms (includes BFR Training).

BFR Workout for Bigger Arms

Here's a workout you can use at the end of an upper body lifting day like chest, back or shoulders.

Put the bands on and perform these exercises for 10-12 minutes in a circuit, resting as little as possible. Shoot for 30 reps on your first set, then 15-20 reps on each set after.

BFR Workout 1: ARM-ageddon

Performed as a circuit. Hit 3-4 rounds, or set a timer for 10:00 and go hard until it's over.

Reps for each exercise: 30, then 15-20 each set after

Plate Curls

Deficit Push ups:

Make two platforms with plates, dumbells or whatever you have. Go nice and low to get a deep stretch of the chest and shoulders. When you have to pause for longer than a second or two, the set is over.

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Reverse Curls: Use an empty barbell

Banded Triceps Extensions

Get a good squeeze at the bottom of each rep by pulling the band apart. Resistance Bands are great here because you can get a ton of volume in without the stress of dumbells or cables on your joints.

Now remove the bands and marvel at the massive pump. Eat a big meal and prepare for massive growth and huge arms.

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Make Your Own BFR Circuits for Increased Muscle Growth

You can make up your own circuits as well very easily. Simply choose exercises where you can get high reps and that aren't going to put too much stress on your body. (I wouldn't deadlift or do heavy squats with them, for example.)

Resistance bands are great for BFR, and lighter dumbells are as well. Here's a list of some great options for a BFR circuit for bigger arms, chest and shoulders.

Be creative. Anywhere you want additional muscle growth, you can focus on. Just remember to go lighter, shoot for 30 reps on the first set then 15 reps each set after.

How to Get The Best Use of BFR and Maximize Your Gains

Research has shown that BFR is most effective when combined with higher intensity lifting. The combination of higher intensity lifting and low intensity BFR training leads to significantly more muscle growth than either style would on it's own.

Studies show that mixing heavier lifting along with lighter BFR lifting produces optimal muscle growth and strength. Knowledge is power.. put this into practice right away and make the most out of your time in the gym!

BFR in rehabilitation and Recovery

Occlusion Training was originally developed for use in a physical therapy/rehabilitation setting. Research shows that training with BFR can improve muscular strength and size when recovering from an injury without the added joint stress of heavy lifting.

So, BFR is great for getting bigger arms, but is also a great way to speed up injury recovery.

Read: How to Build Muscle From Home: 5 Methods that Work!


BFR Training is a scientifically sound method you can use to get bigger arms and to speed up muscle building overall.

This can be accomplished without having to rely on more intense/heavy lifting all the time. Knowledge really is power, and your time is valuable.. If you can spend $28 or so and get bigger gains at the gym, I'd say it's a no- brainer.

Word of advice, put the band over your sleeve instead of skin. Pinching the skin hurts like hell and is hard not to do.

Hope this article was helpful for you.. Let me know what you think in the comments, or email me at Co*****@su********.net

Mike (Supastrong)
Mike (Supastrong)

Bioforce Certified Conditioning Coach and personal trainer. I’ve run boot camps and served as the wellness coordinator for a fortune 500 company. Currently a Federal Agent in San Diego, CA, and an Infantryman in the Army Reserve.

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