If you are to start a fitness regimen, you have to make sure first that you have enough patience. You cannot expect to see results right away when you start your strength training and bodybuilding program. With less expectations, you can avoid extreme frustration in the end. You have to understand also that no matter how long you spend lifting weights in the gym, improvement in your body structure will not take place unless you take in proper nutrition and do enough exercise.
So, what if there was a way for you to build bigger and stronger muscles without having to lift heavy weights and spending so much time in the gym? Wouldn’t you be interested to know that you can get the body that you want using lighter weight? Well, the good news is that with blood flow restriction training or weight training with bands, you can gain muscle size and strength using less effort.
A Study on Blood Flow Restriction Training
In a study performed involving Division IA football players, the athletes were made to use occlusion training in their weight training bodybuilding programs. By using blood flow restriction bands during their training, athletes were able to increase their 1 rep max in bench press and squat ( 7 and 8 percent respectively). The study was performed for 4 weeks.
Experts explain that during blood flow restriction training, muscle cells come to a point in which they are filled with so much fluid that they are about to grow o burst. This is not the only effect of occlusion training on the muscles. It was also found that by occluding one’s limbs, the oxygen levels in the muscles decrease. The accumulation of blood makes leads to the body acquiring more fast-twitch fibers, which is vital in the growth of muscles.
How Is Occlusion Training Performed?
In blood flow restriction training, you will need to use some kind of wrap to put around your the top portion of your limbs. BFR bands, when wrapped around your arms and thighs tight enough, will restrict the flow of blood to the veins, but definitely not the arteries.
Through this, the arteries are still able to deliver blood to the limbs continuously. At the same time, the blood accumulates in the limb while the veins are restricted from taking it back to the heart.
When it comes to using occlusion during your bodybuilding and strength training, make sure that you do not wrap your limbs too tight to the point they are turning blue. It is also recommended that you choose low resistance exercises when you do occlusion. Ideally, you should use 30 percent of your 1 rep max to activate those fast twitch fibers.