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.