![]() ![]() Restricting blood flow into and out of the target muscles results in a big pump-called “cell swelling” in scientific literature-which is associated with muscle gain. Scientists aren’t completely sure how BFR works, but they know it does. ![]() Even if you aren’t finished, do not wear the wraps longer than 15 minutes. The entire protocol should not take longer than 15 minutes. Perform exercises 3A and 3B in alternating fashion (do a set of A, rest, then a set of B, and repeat). Sets: 3 Reps: 10–20 (each leg) Rest: 30 sec. The entire protocol should take no more than 10 minutes. Sets: 3 Reps: 30 (or until form breaks down) Rest: 20–30 sec.Īfter all sets are complete, rest 60 seconds with the wraps still on. You can use them as workouts on their own, or tack them on to the end of the upper- or lower-body sessions you’re already doing. He recommends (B) Strong cuffs to use them with. Joe DeFranco offers the following two routines from his private membership training site, the. Strength coaches have experimented with occlusion training with other protocols too. “This strategy has routinely been shown to produce favorable changes in muscle size and strength,” says Loenneke. However, if you can’t get near 30 reps on the first set or 15 on the subsequent ones, the wraps are either too tight or the weight is too heavy. ![]() ![]() “It will not be uncommon for many to not be able to get all of the repetitions prescribed,” says Loenneke. This is your goal protocol, but it’s OK if you come up a little short. Rest 30 seconds, and then perform another 3 sets of 15 reps with 30 seconds’ rest between each. Of course, you won’t know your one-rep max for every exercise, so just estimate it conservatively and adjust as needed.Īccording to Jeremy Loenneke, Ph.D., an assistant professor of exercise science at the University of Mississippi, one of the world’s top BFR researchers, and a competitive bodybuilder, you should do your first set with 30 repetitions. The general prescription for occlusion training is to choose a very light weight-20–30% of the load you think you could lift one time (your one-rep max). Occlusion Training Workoutsīlood-flow restriction has been shown to work best on basic exercises like the squat, bench press, leg press, leg extension, leg curl, and biceps curl. Strength coach Joe DeFranco has acknowledged using those made by (B) Strong () when training WWE Superstar Triple H. Specially-designed BFR cuffs and belts, along with pumps that tighten them, are also available. Research on healthy people with resistance-training experience-including a 2014 study in Clinical Physiology and Functional Imaging-has found that tightening the wraps to a perceived level of seven out of 10 (with 10 being the tightest possible) delivers the proper (and safe) amount of occlusion. Tighten them so they’re snug but not to the point where you feel pins and needles or your limbs turn blue. Two wraps should be applied to either the upper arms (just below the shoulders) or the upper thighs (just below the crease of the hips). How Tight Should I Make The Wraps?įirst, decide which area of the body you’re going to train-you don’t want to occlude both the upper and lower body simultaneously. BFR is also referred to as KAATSU training. This results in a monstrous muscle “pump.” Though originally developed in rehab settings, it’s become popular among bodybuilders and recreational lifters, who typically apply an elastic knee wrap (the kind competitive lifters use to support their knees on heavy lifts). What Is Occlusion Training?īlood-flow restriction entails wrapping a cuff around either the upper arms or thighs to reduce the amount of blood that can enter the muscles and leave them. Here’s your guide on how to do it safely and with the best results. Called occlusion training-or, blood-flow restriction (BFR) training-it’s one of the hottest trends in both strength and conditioning and physical therapy. Binding your limbs to reduce blood flow can help you build muscle and come back from injuries-and as you get older, it may be the best method for stimulating muscle gains without risking joint stress. Getting tied up isn’t just for the bedroom anymore. ![]()
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