Occlusion training (also known as Blood Flow Restriction Training or KAATSU) is gaining increasing interest among several fitness experts. The relative new technique is an interesting alternative or supplement to heavy lifting and can profitably be used in a rehabilitation program. But what does it mean to “occlude” and why should you try it?
How it works
Blood flow restriction training bands can be used to stimulate muscle hypertrophy. The bands must be placed near the target muscle in order to restrict blood flow to the working muscle. You will definitely feel the pump, now when the blood flow is “locked” … The restriction of blood flow puts several of psychological processes in motion, which increases metabolic stress. The role of metabolic stress is known to be crucial for optimal muscle growth.
We definitely recommend occlusion training if you are considering metabolic stress based hypertrophy training. However, it can be quite dangerous to “mess” with the blood supply without prior knowledge to the psychological processes. You should be sure to follow the right technique. Ask your personal trainer, watch some YouTube videos or read reliable blogs. Bodybuilding.com has created a complete guide to blood flow restriction training, which you can read here. You should only proceed to exercise with weights when an appropriate technique is learned.
How to get started
It does not take that much to get started with occlusion training. What you need is:
- Occlusion Training Bands
- A timer to control breaks between sets
- Light weights (start with around 20% of your reputation maximum)
Try it and see if you experience any results. Research is still needed on the technique but according to prior studies and personal experiences, this concept is definitely worth trying out
Beermann, J. (u.d.). maxer. Hentet fra Okklusionstræning: Effektiv træning med lette vægte: http://maxer.dk/artikler/okklusionstraening-kaatsu
Chee, R. (02. April 2015). Muscle Building: Hypertrophy And Physiology – How To Lift Weights To Maximize Mass! Hentet fra Bodybuilding.com: http://www.bodybuilding.com/fun/muscle-hypertrophy-physiology-how-to-lift-weights-maximize-mass.htm
Wilson, J. (16. November 2015). Your Complete Guide To Blood Flow Restriction Training! Hentet fra Bodybuilding.com: http://www.bodybuilding.com/fun/your-complete-guide-to-blood-flow-restriction-training