Do you ever wonder if it is at all possible to develop bigger and stronger muscles by lifting lighter weight? If I told you that this is possible, would you be interested to try it? Well, the good news is that by just wrapping a band on your limbs while working out. This is what’s called occlusion training. This training technique is known to cause significant increase in blood flow, which plays an important role in muscle growth.
What is exercise training using occlusion?
Occlusion training is a method that involves the blocking of blood flow to the muscle groups that you are working using wraps, bands, or cuffs. The most important benefit of occlusion training is that it enables the body to respond to low resistance or intensity exercise. In fact, studies show that by incorporating occlusion with any regular exercise for muscle strength, you can get the same results as any traditional weight training program.
How does occlusion work to increase muscle growth?
There are two types of fibers that make up the muscles – Type 1 and Type 2 fibers. Type 2 fibers are those that are quick to grow and can make you look bigger. However, these Type 2 fibers are recruited only when you use heavy weights or when you go to failure.
Meanwhile, when you combine occlusion with lighter loads, it causes the Type 2 fibers to be recruited much earlier in the set. This is the same thing that happens when you use heavier weights. In short, occlusion plus lighter weights can make your muscles get bigger naturally.
How to perform occlusion with exercise for muscle strength?
The first thing you need to do is wrap your BFR band around the top of the muscle you are targeting or working (bicep, quad, etc.). You have to make sure that it is wrapped just right – not too tight and not too loose. Take note that occlusion is meant to block the veins and not the arteries. Working out with your arms and thighs wrapped might feel uncomfortable at first, but you will get used to it. Make sure also that you use a light load only as you begin your set. It is important also that you not looses the restriction bands between sets so that the blood in the target muscle will remain trapped.
Where to find occlusion wraps?
The success of your occlusion training can also be determined by the quality of occlusion wraps or bands that you are going to use. BFR restriction bands are designed particularly to wrap the limbs comfortably. By using the right restriction bands, you can rest assured that your occlusion training will be effective in your exercise for muscle strength.