1. Choose the right area:
Place the strap high on your upper arm (never over a joint) or high on your thigh, depending on the muscle group. Use this towards the end of your workout with light weights (approx. 20–30% of 1RM).
2. Tighten correctly:
Tighten to approximately 5–6 out of 10: tight enough for effect, but not painful. Upper body: scale 1–4, lower body: scale 1–5 (can be tightened a little more).
3. Perform sets and repetitions:
Do 3 sets of 20–30 repetitions with 30 seconds rest between sets. Keep the straps on between sets for consistent pressure and better stimulation.
4. Finish with a light "pump set":
Remove the straps after the three sets and do one light set to exhaustion. This can activate more muscle fibers and contribute to maximum effect.
5. Prioritize recovery:
Use simple recovery methods after your workout, such as a cold shower or other measures that increase circulation. Train every other day, for example 3 times a week, for 2 weeks on and 1 week off.