Occlusion Training...Who does it?

[Latson]

Occlusion Training...Who does it? And do you think it works for you?

I came across occlusion training or blood flow restriction (BFR) training as I prefer to call it while I was interning at a laboratory up in college. We tend to lean towards the term of Blood Flow Restriction (BFR) rather than occlusion because the word “occlusion” gives people the idea that we are completely cutting off blood flow to the limb, which is not the goal of BFR at all. The purpose of BFR is to allow blood into the muscle, but to largely reduce the amount that leaves the muscle (i.e. venous pooling). If you have cut off arterial inflow, then you are doing it wrong. BFR allows beneficial adaptations to occur at very low exercise loads/intensities.

I was curious to see your thoughts and experiences with this.

Who wants to start?:headbang:

 

[killerphysique]

I've actually been toying around with this lately in my arms training. In fact I'll be doing it later this afternoon. I think it works great. I'll usually wait until the last exercise of biceps and triceps to restrict blood flow, then pump out 5-6 sets of 15 reps with only 20-30 secs of rest in between, then release wraps to restore bloodflow. I get an insane pump that literally lasts for days, and I haven't had my arms so sore or seen such growth in at least a year. Arms are the hardest body part for me to get sore, and they do the trick. I only incorporate them every other workout right now because I personally feel it's rather taxing on the muscle itself and don't wanna adapt or overdue it. But if you can suffer through the pain of, I thing they work awesome!

 

[Mandingus]

It is a complete and utter waste of time and energy. But don't take my word for it... I am a nobody around here.

 

[adriansan]

I prefer myo-reps !!!!

 

[KUVinny]

It is a complete and utter waste of time and energy. But don't take my word for it... I am a nobody around here.

Can you at least elaborate on why you feel this way?

 

[neural]

Research backs it...

My personal and professional experience supports it...

It's an interesting tool.

 

[ToroPharmaRep]

Mountaindog has a program that includes Occlusion training.

 

[IronManRep]

Sounds interesting. Maybe I will give it a try.

 

[Dionysusedge]

It is a complete and utter waste of time and energy. But don't take my word for it... I am a nobody around here.

So it didn't work for you, that's cool.

Everybody is different..

For me it's worked extremely well on my arms. My forearms try to take the load during bicep work. Occlusion training pumps up my arms like nothing else and I have added measurable growth from the practice, in my biceps. It has also helped clear up my tendonitis because I'm using a lighter load which is easier on the joints, and pooling all of that blood around the tendons which aids in repair.

 

[anarchocapitalist]

I think 95% of training is just lifting heavy ass weights - once or twice a week - consistently.

The biggest guy I know doesn't do anything fancy. Its surprising at how simple he trains and eats. He just never misses a workout or a meal.

 

[flexdurden]

I think 95% of training is just lifting heavy ass weights - once or twice a week - consistently.



The biggest guy I know doesn't do anything fancy. Its surprising at how simple he trains and eats. He just never misses a workout or a meal.

Kind of amazing what consistency does for ya, eh?

 

[weltweite]

So it didn't work for you, that's cool.

Everybody is different..

For me it's worked extremely well on my arms. My forearms try to take the load during bicep work. Occlusion training pumps up my arms like nothing else and I have added measurable growth from the practice, in my biceps. It has also helped clear up my tendonitis because I'm using a lighter load which is easier on the joints, and pooling all of that blood around the tendons which aids in repair.

I was wondering if you could give more details on how you do this for biceps

Do you wrap a cord around your lower bicep or near the shoulder/tri area?

What exactly do you use? Cord or some kind of cuff?

 

[biffnbash]

Saw it in a few BB gyms years back, also saw it at a few fight schools, all in Japan

Tie off high on the limb, use a moderate weight....crazy pump

 

[concreter]

My wife loves it, then finish off the set with a donkey punch.

 

[El.Alezandro]

My wife loves it, then finish off the set with a donkey punch.

Mine the same )))

 

[Dionysusedge]

I was wondering if you could give more details on how you do this for biceps

Do you wrap a cord around your lower bicep or near the shoulder/tri area?

What exactly do you use? Cord or some kind of cuff?

I took a generic knee wrap and cut it in half. I tie it off at the top of the bicep.

I do sets of 15-20 reps with 30 seconds rest.

My favorite exercise for this is incline curls.

I first heard about it from John Meadows, and it works for ME

 

[weltweite]

Thank you for the reply Dionysusedge

I'll get a knee wrap and try it out. Layne Norton also seems to be a big fan of this method.

 

[Dionysusedge]

When applying the band - aim for tightness at a level 7 out of 10 (if that makes sense).

You want to cut off blood to the muscle but not cut off the artery.

 

[biffnbash]

Use on isolation movements after doing a compound

 

[ronnieron]

so does the tie get done before doing the exercise or afterward?
would using a sock work, tying it to the upper part of the bicep?