Wondering What Occlusion Training Is? Read This

We all have to admit that the idea of using occlusion training wraps during weight training seems a bit off, especially in terms of its safety. Also referred to as blood flow restriction training or BFR, occlusion is a process wherein wraps or restriction bands are used to restrict blood flow from the muscle areas being trained. These wraps or bands are applied just tight enough to control venous return. It is important, however, that the muscles be not wrapped too tight so that arterial blood flow to the muscles will be maintained.

What Research Suggests

According to research, the use of BFR during weight training bodybuilding can result in significant gains in muscle size and strength. In a study conducted in 2012, it was found that NCAA Division 1 football players were able to increase their 1-RM bench press by as much as 7 percent, and their squats by around 8 percent throughout a 3 week training period using BFR and their traditional strength training methods.

There are a number of other studies conducted to assess and prove the effectiveness of occlusion training for muscle size and strength building.

How Does Blood Flow Restriction Work?

There are various explanations and theories on why and how BFR can result in increased muscle size and strength. According to experts, the hormone response that BFR induces is one of the main reasons such type of training is really effective.

A study published in the Journal of Applied Physiology proved that occlusion training leads to the increase of growth hormone levels to as almost 300 times of baseline. In a separate study on BFR, similar results were obtained. Needless to say, this hormonal response is good news for those who are looking for ways to increase the strength of their muscles.

Another theory is that occlusion can promote protein synthesis, and it also induces the production of heat shock proteins. The heat stock proteins are the ones responsible for preventing protein oxidization and repairing damaged protein, which leads to net protein synthesis.

How to Do Occlusion Training?

It should be noted that occlusion training is not designed to serve as a replacement for traditional weight training bodybuilding. Instead, it should be considered as a potent supplement to enhance muscle strength gain. This training is also an excellent method to maintain muscle strength and lean mass when the person undergoing training is nursing an injury.

Reminders

When performing occlusion training for strength building or condition, it is important to use occlusion training wraps properly. Don’t apply your BFR Occlusion Training Bands too tight. Also make sure that you do not overwork or push yourself too much when you are under occlusion. Keep in mind that this method is designed for low resistance training only.

Occlusion Training – Can It Work for Women?

Would you believe if I told you that you can get stronger and bigger muscles doing less work and lifting less weight? You would probably not believe me, and may even think I am to offer you some sort of muscle gain formula. Well, the purpose of this post is to introduce to you this popular trend in muscle building - restricted blood flow training. Essentially, this training method makes use of a light tourniquet or an elastic band to restrict blood flow to a working muscle.

Is Occlusion Training a Proven Effective Method?

When it comes to efficacy and effectiveness of occlusion training results, several studies have been conducted and proven that occlusion training produces similar results to those of traditional high-load training. The study conducted by Moore et. al. showed that blood restriction training can increase muscle strength, and can also improve neuromuscular functioning. Meanwhile, Yamanaka et. al. discovered that occlusion training results in increased muscle strength and hypertrophy.

Occlusion Training and Metabolic Accumulation

Researchers also found that doing restricted blood flow training can enhance metabolic accumulation. This means that the restriction band you use to wrap your muscles keeps all the metabolic products of exertion in the muscles instead of letting them get flushed out of the body. As a result, there is a release of anabolic growth factors, as well as increased production of protein.

Can Occlusion Training Replace Heavy Lifting?

While a number of research studies produce positive occlusion training results, it is important to remember that this kind training should not be used as a replacement for heavy lifting. Occlusion training chest exercises, for instance, are an ideal therapy for those people who aren’t able to lift heavy loads.

How to Incorporate Occlusion Training into Your Exercise Routine

Using an elastic restriction band like BFR Restriction Bands, the first thing to do is wrap it around the joint right above the muscle you wish to train. The band should be tied tightly enough to obstruct blood flow, but not to cut off the blood supply totally.

Occlusion training is often incorporated with body weight isometric training. For example, when you do a set of pushups, you may occlude at the shoulders, and then hold your pushups for about 10 seconds at different angles throughout the movement. And during your weight training, you may go for 50% of your max, which won’t be as difficult for you to do.

Occlusion or restricted blood flow training may be extremely difficult and very uncomfortable. But then again, this is a relatively easy method for growing bigger and stronger muscles. This method is easy to do as well. All you need to have is a reliable muscle wrap, such as BFR’s blood flow restrictionbands. 

What’s the Real Deal with Blood Occlusion Training?

Restricting blood flow to the legs and arms during blood occlusion training might seem crazy, but several studies have proven that this training method is very effective in increasing muscle size. In fact, a lot of sports therapists and muscle building experts are backing up this unique hypertrophy technique.

What is Blood Occlusion Training?

Before we go on to explain how occlusion training helps increase muscle size and strength, let us briefly explain first what blood occlusion training is. Blood flow restriction training, or occlusion training, involves restricting the flow of blood in the veins of a working muscle in order to increase muscle size. This may sound strange to you, but there are many facts that will prove how effective this strategy is. But just like any kind of training or even weight lifting for strength and increased muscle size, blood occlusion training will only work when you do it right.

How Does It Work?

In the world of sports and body building, so much time and effort is spent finding ways to increase blood flow. Thus, the idea of restricting or blocking it definitely surprises everyone. Well, completely restricting blood flow in the limbs is not how occlusion training works.

In a blood flow restriction training, a device, such as knee wraps, blood pressure cuff, or a restriction band, is wrapped around the top of the arms or legs. The pressure should be just enough to obstruct the flow of blood to the veins, but NOT the arteries. This is a crucial thing to remember. The arteries must not be blocked so that blood may still flow to the limb.

How Is It Done?

Experts recommend using BFR walking in order to get accustomed to this technique first. Injured athletes and individuals are also advised to use the BFR walking first also. It also turns out that shorter rest periods of around 30 seconds each time can help increase muscle size more.

When it comes to the tightness of the wraps or bands around your limbs, it is perceived that a level 7 of tightness on a scale of 10 is ideal. You should actually feel how tightly you should wrap your muscles. Just make sure you block the veins only, and not the arteries.

In terms of the wrapping device to use in blood occlusion training, there are a couple of things you can use. Many trainers use wrist wraps for the arms, and knee wraps for the legs. If you happen to have blood pressure cuffs, they may work as well. But ideally, you want something that’s designed for blood flow restriction. Occlusion Training Bands by BFR Bands are highly recommended as they are very easy and safe to use for occlusion training.