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.