Throttle the flow of blood, suffer the pain and see your muscles grow. Hocus pocus, madness or the most revolutionary method for hypertrophy?
Wrap the working arm hard before the set, piece together facing the worst pain you’ve ever felt in the gym and see your muscles grow faster than ever! So says the proponents of occlusion. But it is a reliable and safe method?
Training, which partly restricts blood flow to the working muscle, has attracted great interest in the scientific community over the last four years. The jury is back and training method seems to work.
It is well known since before that strength training with a high anxiety (heavy load) is sufficient to become stronger. But it is the accumulated fatigue, pump, leading to increased muscle mass. The pump is a result of metabolic stress, that is, lack of oxygen and the accumulation of metabolic waste products, which lactic acid within the muscle.
By restricting the blood supply to muscle through a strap or wrap can enhance the metabolic stress and thereby signal to build new muscle mass.
For training method’s limitations include that it does not increase the strength as well as regular training with heavier weights and that its long-term effects and possible risks and problems yet to be proven completely. Therefore occlusion today mainly considered as a supplement, a very interesting complement for the experienced builder, but probably unsuitable for beginners.
How to use:
Only use this type of training on the arms and legs. It should be obvious that it does not work on the back, chest or stomach, but it usually still noted in the instructions.
Use a short elastic wrap where the correct pressure can be easily found and repeated. (Just to wrap around a rope or a stiff belt lap after lap, the risk increases that is too tight). Tension around the limb to train so that the blood supply is limited. You should not choke off the blood supply completely so that the arm or leg becomes blue, mute and insensible! You should still be able to feel the pulse below the limit and not feel significant discomfort in dormant mode. To wrap too hard does not generate power, only bigger risks. In case you have access to an inflatable blood pressure cuff, you can measure the pressure of 160-200 mm / Hg.
Train with a light weight (about 20-30 percent of the 1RM) that lets you run 20-25 repetitions per set. Use short rest between sets (about 30 seconds is a common recommendation) and keep the restriction of blood flow during rest. In case you allow new blood to enter the muscle is metabolically compromised the stressful environment that you want to achieve. Run three to five sets. When you can not do ten repetitions per set longer, it’s time to pack up and quit.
Do not replace your regular arm and leg exercises. Continue with traditional strength training with heavier weights, which is always the most reliable way to hypertrophy. Remember that the method is experimental, sophisticated and not yet fully explored. The training is carried out at your own risk. Beginners get better long-term results by sticking to conventional strength training.
What to Expect:
Training is far from giving the same strength gains as intense training with heavy weights. This is important to remember to pads which are not yet fully developed. The increase in strength is a prerequisite to become larger, especially as a beginner.
This training method is new and is still in its cradle. Therefore, as well as long-term effects of any potential risks not yet understood. There is always the theoretical risks to choke off blood flow. Use caution with pressure, exercise volume, frequency and intensity!