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- Joined
- May 25, 2006
- Messages
- 216
Hey bros, found this poking around the primary literature:
Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle. Journal of Applied Physiology. Abe, Kearns, and Sato.
2005
The subjects (18, all aerobically trained, but performed no resistance exercise) wore a 50mm elastic band around the most proximal portion of the thigh (closest to the hip joint). The intensity variable was the pressure of the belt, which varied from 160-230 mmHg. The subjects walked on a treadmill for 5 x 2 minutes, twice a day, for three weeks. There was a one-minute rest between the walks, but the band applies pressure continuously throughout the entire process.
Results:
Growth hormone reached a peak level of 13ng/ml, and was elevated from the start of the session until 15 minutes afterward (baseline was 1ng/ml).
Cortisol, IGF-1 (other studies have documented increased IGF-1), free test, and total test were unchanged.
There were significant muscle increases (cross-sectional area) after four days of training. After four weeks, the hamstrings group saw a 7.6% increase in CSA, quads a 5.7% increase. The muscle volumes increased as well: quads 4.1%, hamstrings 6.4%, adductors 6.1%.
Leg press strength (1 RM) increased 7.4%, leg curl 8.3%. The authors stated that the increase was in absolute but not relative strength (not sure what this means, perhaps as a function of CSA or body weight).
There were no blood markers indicating muscle damage. Enhanced glycogen storage was observed. In rodents, myostatin was down regulated after 14 days via muscle biopsy. In humans, microarrays detected a down regulation of myostatin.
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My rather crude implementation of this procedure was the purchase of a rubber tube rated at 20lbs ($10), generally used for stretching, from a local sporting goods store. Tube was cut in half and tied around thighs. Used 20%of 1RM on leg curl, extension, and squat (3-5 sets os 15reps). I have also used the tubing around the upper arm while curling about 20% of 1RM and found the pumps to be rather amazing. The effect on the legs is much more subtle.
I believe the advantages of this procedure to be (if it does, in fact, pan out):
-procedure is backed by a large and growing body of science. Other studies have found similar results in highly trained rugby players (used leg extension rather than walk) and increases in forearm/biceps strength when the band is placed on the upper arm (biceps) or above the elbow (forearm)
-very high reward to effort ratio. (Drugs aside, how else can you add 2% in CSA a week with such minimal effort?)
-not much additional time required for the kaatsu training, about 15 minutes each session
-no muscle damage (only need 20% of 1RM for gains), so gains are not mitigated by catabolism as seen with conventional resistance training
-ability to train muscle group 2x day, both on training and rest days
-no CNS fatigue
-low cost of implementation
They also have a web site devoted to this, with plenty more studies, and all with great results: **broken link removed**.
Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle. Journal of Applied Physiology. Abe, Kearns, and Sato.
2005
The subjects (18, all aerobically trained, but performed no resistance exercise) wore a 50mm elastic band around the most proximal portion of the thigh (closest to the hip joint). The intensity variable was the pressure of the belt, which varied from 160-230 mmHg. The subjects walked on a treadmill for 5 x 2 minutes, twice a day, for three weeks. There was a one-minute rest between the walks, but the band applies pressure continuously throughout the entire process.
Results:
Growth hormone reached a peak level of 13ng/ml, and was elevated from the start of the session until 15 minutes afterward (baseline was 1ng/ml).
Cortisol, IGF-1 (other studies have documented increased IGF-1), free test, and total test were unchanged.
There were significant muscle increases (cross-sectional area) after four days of training. After four weeks, the hamstrings group saw a 7.6% increase in CSA, quads a 5.7% increase. The muscle volumes increased as well: quads 4.1%, hamstrings 6.4%, adductors 6.1%.
Leg press strength (1 RM) increased 7.4%, leg curl 8.3%. The authors stated that the increase was in absolute but not relative strength (not sure what this means, perhaps as a function of CSA or body weight).
There were no blood markers indicating muscle damage. Enhanced glycogen storage was observed. In rodents, myostatin was down regulated after 14 days via muscle biopsy. In humans, microarrays detected a down regulation of myostatin.
-----------------------------------------------------
My rather crude implementation of this procedure was the purchase of a rubber tube rated at 20lbs ($10), generally used for stretching, from a local sporting goods store. Tube was cut in half and tied around thighs. Used 20%of 1RM on leg curl, extension, and squat (3-5 sets os 15reps). I have also used the tubing around the upper arm while curling about 20% of 1RM and found the pumps to be rather amazing. The effect on the legs is much more subtle.
I believe the advantages of this procedure to be (if it does, in fact, pan out):
-procedure is backed by a large and growing body of science. Other studies have found similar results in highly trained rugby players (used leg extension rather than walk) and increases in forearm/biceps strength when the band is placed on the upper arm (biceps) or above the elbow (forearm)
-very high reward to effort ratio. (Drugs aside, how else can you add 2% in CSA a week with such minimal effort?)
-not much additional time required for the kaatsu training, about 15 minutes each session
-no muscle damage (only need 20% of 1RM for gains), so gains are not mitigated by catabolism as seen with conventional resistance training
-ability to train muscle group 2x day, both on training and rest days
-no CNS fatigue
-low cost of implementation
They also have a web site devoted to this, with plenty more studies, and all with great results: **broken link removed**.
