Does occlusion training actually work?

The bottom line. Current research suggests that occlusion, or BFR, training can be a safe and effective way of increasing muscle strength and size. As with the adoption of any new exercise, check with your doctor to see if BFR is appropriate for your level of health and physical abilities.

What is occlusion training?

Occlusion training is simply a way of restricting blood flow in the veins of a working muscle in hopes to kick-start some larger gains in muscle size and strength. For example, you can wrap an elastic band around the top of your leg before doing your squat workout.

How do you do blood occlusion training?

Blood flow restriction training uses higher metabolically demanding sets & reps with a much shorter rest period between (typically 30-45 seconds). Aim for 15-30 repetitions for 4 sets with only 30 seconds rest between each set. Concentrate as you squeeze out each rep and feel the movements working the muscles.

Can occlusion training build muscle?

The goal of occlusion training is to build strength. For healthy individuals, occlusion training will lead to muscle and strength gains. Occlusion training also helps people recover from surgeries and injuries.

How tight should occlusion bands be?

It’s important not to wrap it too tightly that you’re restricting too much blood flow, but still tight enough that it’s effective. For your arms, you’ll want to aim for about a 6 out of 10 for the level of tightness, where 10 is as tight as you can go. For your legs, you’ll want to aim for a 7.

Does occlusion training work for glutes?

An Occlusion training session for the glutes will feel like a kick in the butt (literally). The Blood Flow Restriction will cause a great pump and the muscle cells will really swell! Being the largest muscle in the human body, the glutes can handle a decent workload so don’t worry about doing too much.

How often should I do occlusion training?

Low load occlusion training is most effective when done 2 to 3 times a week. More frequent training is less effective because your muscles don’t have time to recover. Significant results become apparent after around 10 weeks of training.

Who should not use BFR training?

Individuals with a family or personal history of clotting disorders, or level 1 hypertension, may not be safe to complete a BFR training protocol.