In the not so distant past, the idea of cutting off the circulation of blood to the arms and legs used to be unacceptable. But this belief has changed recently, all because of the positive effects of occlusion on the development of muscles. As a matter of fact, a lot of weight lifting tips you will find now include the use of resistance bands during weight training.
Blood Flow Restriction
Blood flow restriction is a practice that has been used in the field of rehabilitation for so many years already. But it is only now that it is considered acceptable and helpful in gaining muscles. For many bodybuilders and athletes, incorporating blood flow restriction into their weight training programs is an extremely effective method for growing muscle mass.
What Is Weight Training With Occlusion?
The process of using occlusion or blood flow restriction is not complicated as it may seem. For upper body exercises, for instance, you just need to place a restriction band, a cuff, or an elastic knee wrap around the top of each of your arms. And for the lower body, you wrap the bands around the top of your thighs.
The resistance bands will then apply a gentle squeeze to your muscles, and this reduces the amount of blood that actually runs into the extremities. As a result, a smaller amount of blood is returned to the heart. This may sound scary at first, so you need to know what studies have concluded.
The many studies that were conducted on blood flow restriction training showed the same results – it leads to muscle gains that are similar to what traditional weight training programs can do.
How to Train with Blood Flow Restriction
The types of exercises that were mostly used to test the effectiveness of occlusion include squats, leg press, bench press, leg extension, leg curl, and bicep curl. If you want to see for yourself how good occlusion is in increasing muscle gains, you might as well spend time doing such workout routines.
To begin, use a BFR band and tie it on just under your shoulder, or right below the crease of your hips. Of course, this will depend on which area of your body you want to gain muscles. Wrap your limbs firmly, but not too tight. The next thing to do is get a light load, or one that’s 30% of the maximum weight you could lift. Perform 30 reps the first set, and three sets of 15.
Where to Get Quality Restriction Bands
To make your occlusion weight training programs more effective, use the best Restriction Bands from BFR Bands. These bands are made from quality materials that guarantee its optimum performance and durability.