Fit Cuffs - Occlusion Training: Bent Over Dumbbell Row

This video displays Bent over row with Fit Cuffs and the descritption explains how relative loads (% of 1RM) and relative blood flow restriction (% of LOP) relates and the potential of a minimum effective pressure for very low loads.

The default recommendation for upper body and lower body BFR exercise is to use at least 40% LOP and 50% LOP, respectively, for non-failure BFR protocols like the standard four sets of 30-15-15-15 reps. But because both BFR Stimuli and load contribute to the fatigue caused by BFR exercise, we must also consider relative load for a final recommendation (1,2):

Because higher blood flow restriction pressures are likely to be beneficial for muscle growth when very low loads are used (1), it turns out that simple bodyweight-based BFR exercises such as squats and lunges are sufficient to increase muscle mass and strength in active adults (3).

For practical applications, if the relative load is very low (10-15% 1RM), then it can be compensated by higher reps and using a higher pressure (1), as about 70% and 80% for upper and lower body, respectively. This is especially relevant for well-trained people who do not have the opportunity to hit the gym, because of travel, lack of time or simply just for convenience.

Reversely, the current data suggest little or no differences in muscle growth, muscle size or endurance in response to 40% vs. 90% LOP when using higher relative load (30% 1RM). But the 90% LOP condition produced higher ratings of perceived discomfort (2), which is counter productive for adherence to about any exercise program.

But as the data also suggests, that the combined effect of higher loads and higher pressures means less exercise volume, this might have some relevance. So, if you can withstand the high discomfort by combining higher pressure and load, aim for about four set of about 30-10-10-10 reps (2).

As displayed in the video, a higher relative load (30-50% 1RM) is being used, but as a tradeoff, use less pressure (40% LOP) and maybe slightly longer inter-set rest (45s -1 min).

Source:

(1) Dankel et al. (2017) Are Higher Blood Flow Restriction Pressures More Beneficial When Lower Loads Are Used?

(2) Counts et al. (2016) Influence of relative blood flow restriction pressure on muscle activation and muscle adaptation.

(3) Kang et al. (2015) The effects of bodyweight-based exercise with blood flow restriction on isokinetic knee muscular function and thigh circumference in college students.