What is Occlusion training?
Occlusion training is a training method that involves slightly restricting blood flow to a particular extremity (Arm/Leg). This method was conducted by Japanese researchers years ago and described as “KAATSU”. There has been recent studies that have demonstrated significant results for both strength (8% increase) and hypertrophy (7.8% increase). The suggested primary mechanisms that stimulate muscle growth through occlusion training include- fast twitch fiber recruitment, increase in protein synthesis (Mtor) and increase in post exercise growth hormone.
Occlusion method used in trials= Weight= 20% of one repetition maximum, with a LOW-MODERATE vascular occlusion (100-150mmHg), 15-30 repetitions, 2 seconds up and 2 seconds down, 3 sets, with 30 seconds to 1 minute rest in between sets with the LOW-MODERATE occlusion still applied. A frequency of 2-3 times per week was conducted for most studies.*Absolute max of 6 minutes of LOW-MODERATE occlusion*
Warning! Abusing this technique has been associated with cardiovascular system issues (central and peripheral), muscle damage, oxidative stress, and nerve conduction velocity responses. This is for informational purposes only, all information was derived from articles listed below. Use this training technique at your own risk.
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By Alexander Kuhle
Bachelor of Sport and Exercise Science