Occlusion Training for Building Muscle and Strength

Occlusion training, also known as blood flow restriction training or BFR training, is an innovative and effective technique for building muscle and strength. Though not yet mainstream, research shows occlusion training can stimulate muscle growth and strength with weights as light as 20-30% of an individual’s one rep max.

This comprehensive guide will provide everything you need to know about occlusion training, including:

• What is Occlusion Training and How Does it Work?
• The Science Behind Occlusion Training
• Benefits of Occlusion Training
• How to Properly Implement Occlusion Training
• Safety Considerations and Contraindications
• Sample Occlusion Training Programs and Exercises

What is Occlusion Training and How Does it Work?

Occlusion training restricts blood flow from the muscles during exercise. This is accomplished by wrapping a tight band or cuff around the top portion of the exercising limb – e.g. arms or legs. The wrap applies gentle pressure on the veins to limit venous return, while still allowing arterial flow into the muscle.

This creates a hypoxic environment and metabolic stress in the muscle tissue. The body responds much like altitude training, releasing growth factors and hormones to stimulate muscle growth and strength with lighter weights than typically required.

The Science Behind Occlusion Training

Several key mechanisms make occlusion training effective for building muscle and strength:

• Metabolic stress – Restricting blood flow leads to the accumulation of metabolic byproducts like lactate. This stimulates anabolism and growth.
• Cell swelling – Occlusion training causes muscles to swell up from fluid accumulation, which triggers anabolic and growth pathways.
• Fast twitch fiber recruitment – With blood flow limited, the body recruits fast twitch muscle fibers earlier than normal. This maximizes their growth stimulus.
• Anabolic hormone release – Research shows occlusion training increases growth hormone, IGF-1, and other anabolic hormones.
• Muscle damage – Some muscle damage occurs from the unique metabolic stress. This triggers further adaptation and growth.

Numerous studies validate these mechanisms. A meta-analysis by Loenneke et al. found blood flow restriction significantly increased muscle strength and size.

Benefits of Occlusion Training

Research and anecdotal evidence shows occlusion training has several major benefits:

• Build muscle with lighter weights – Stimulates hypertrophy with just 20-30% of 1 rep max weights. This reduces joint stress.
• Increase strength – Shown to increase 1 rep max and muscular endurance even with light weights.
• Rehab injuries – Allows strength training during injury recovery by reducing load on joints/tendons.
• Improve tendon health – Keeps muscles strong during light training to reduce imbalances with tendons.
• Time efficiency – Complete sessions in as little as 15-20 minutes by limiting rest times.
• Enhances metabolic conditioning – The hypoxic stress and short rest periods improves anaerobic endurance.
• Minimize muscle loss during dieting – Maintains muscle even in a caloric deficit.

Occlusion training works for both upper and lower body muscle groups. It’s an extremely versatile training method.

How to Properly Implement Occlusion Training

To safely implement occlusion training, follow these best practices:

Selecting Occlusion Wraps

Use an occlusion training cuff or wrap designed specifically for blood flow restriction training. These provide consistent, controlled pressure. Options include:

• Occlusion training bands – Wraparound bands with Velcro that simplify getting the right tightness. Offered in various sizes.
• Blood pressure cuffs – Must be wider (5-6 inches) to restrict full circumference. Can be more difficult to get optimal pressure.
• Knee wraps or tourniquets – Not optimal, as pressure is difficult to control. Higher safety risks.

Measure the limb circumference and choose a wrap that fits snugly. It should encircle the full circumference.

Pressure and Tightness

Research suggests 40-80% of total arterial occlusion pressure provides ideal venous restriction with minimal risk. This generally equates to a 7-9 rating on a 1-10 perceived tightness scale.

• Use 40-50% restriction for arms, 50-80% for legs
• Start at the lower end (7/10 tightness) and adjust up if needed
• Re-check tightness between sets to ensure consistent pressure

Training Load Guidelines

With blood flow restricted, use 20-30% of your 1 rep max for optimal results. Some key training load recommendations:

• Beginners – Start with 20% 1RM and 2-3 sets of 15-30 reps
• Intermediate – Use 20-30% 1RM for 3-4 sets of 15-20 reps
• Advanced – Use 25-30% 1RM for 4-5 sets of 10-15 reps

Keep rest periods short, 30-60 seconds between sets. Training to failure is ideal.

Exercise Selection

Any exercise that targets larger muscle groups is well-suited to occlusion training, such as:

Upper Body

• Bicep curls
• Tricep press downs
• Shoulder press
• Pushups
• Chest flyes

Lower Body

• Squats
• Leg press
• Leg extensions
• Leg curls
• Calf raises

Multi-joint exercises under occlusion elicit a strong systemic response.

Safety Considerations and Contraindications

Occlusion training is very safe when proper procedures are followed, but certain precautions should be noted:

• Avoid occluding joints themselves by wrapping above or below the joint
• Monitor wrap tightness frequently and remove restriction immediately if pain occurs
• Gradually increase training volume and load over time to condition tissues
• Avoid bending/flexing the limb while restricted as this can dangerously alter pressure
• Consult a doctor before starting if you have a heart condition or circulatory issues

Sample Occlusion Training Programs and Exercises

Here are two sample occlusion training routines to help you implement this method:

Upper Body Occlusion Workout

Warmup: Light cardio 5-10 minutes

• Bicep curls: 3 sets x 15-20 reps @ 20% 1RM
• Tricep pressdowns: 3 sets x 15-20 reps @ 20% 1RM
• Shoulder press: 3 sets x 15-20 reps @ 20% 1RM
• Pushups: 3 sets max reps

Use 30-60 sec rest periods and keep restriction on entire time. Remove wraps and complete 5 minute cool down after.

Lower Body Occlusion Leg Day

Warmup: Light cardio 5-10 minutes

• Leg press: 4 sets x 15-20 reps @ 30% 1RM
• Leg extensions: 3 sets x 15-20 reps @ 30% 1RM
• Leg curls: 3 sets x 15-20 reps @ 30% 1RM
• Calf raises: 4 sets x 15-20 reps @ 30% 1RM

Use 30-60 sec rest periods and keep restriction on entire time. Remove wraps and complete 5 minute cool down after.

Conclusion

Occlusion training is an innovative and highly effective training technique that can stimulate muscle growth and strength with lighter loads. By restricting blood flow, it creates a hypoxic environment that maximizes muscle fiber recruitment and the release of anabolic hormones. With proper precautions, almost anyone can benefit from incorporating occlusion training into their program. Use this guide to help implement occlusion training safely and effectively.

References:

1. Loenneke JP, Wilson JM, Marín PJ, Zourdos MC, Bemben MG. Low intensity blood flow restriction training: a meta-analysis. Eur J Appl Physiol. 2012 May;112(5):1849-59. doi: 10.1007/s00421-011-2167-x. Epub 2011 Sep 16. PMID: 21922259. https://pubmed.ncbi.nlm.nih.gov/21922259/
2. Kawada S, Ishii N. Skeletal muscle hypertrophy after chronic restriction of venous blood flow in rats. Med Sci Sports Exerc. 2005 Jul;37(7):1144-50. doi: 10.1249/01.mss.0000170097.59514.bb. Erratum in: Med Sci Sports Exerc. 2005 Oct;37(10):1824. PMID: 16015131. https://pubmed.ncbi.nlm.nih.gov/16015131/
3. Fujita S, Abe T, Drummond MJ, Cadenas JG, Dreyer HC, Sato Y, Volpi E, Rasmussen BB. Blood flow restriction during low-intensity resistance exercise increases S6K1 phosphorylation and muscle protein synthesis. J Appl Physiol (1985). 2007 Sep;103(3):903-10. doi: 10.1152/japplphysiol.00195.2007. Epub 2007 Jun 14. Erratum in: J Appl Physiol. 2008 Apr;104(4):1256. PMID: 17569770. https://pubmed.ncbi.nlm.nih.gov/17569770/
4. Abe T, Kearns CF, Sato Y. Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle, Kaatsu-walk training. J Appl Physiol (1985). 2006 May;100(5):1460-6. doi: 10.1152/japplphysiol.01267.2005. Epub 2005 Dec 8. Erratum in: J Appl Physiol. 2008 Apr;104(4):1255. PMID: 16339340. https://pubmed.ncbi.nlm.nih.gov/16339340/
5. Loenneke JP, Abe T, Wilson JM, Thiebaud RS, Fahs CA, Rossow LM, Bemben MG. Blood flow restriction: an evidence based progressive model (Review). Acta Physiol Hung. 2012 Sep;99(3):235-50. doi: 10.1556/APhysiol.99.2012.3.1. PMID: 22982712. https://pubmed.ncbi.nlm.nih.gov/22982712/
6. Cook SB, Clark BC, Ploutz-Snyder LL. Effects of exercise load and blood-flow restriction on skeletal muscle function. Med Sci Sports Exerc. 2007 Oct;39(10):1708-13. doi: 10.1249/mss.0b013e31812383d6. PMID: 17909396. https://pubmed.ncbi.nlm.nih.gov/17909396/

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