Invictus Blog

Have You Heard Of Occlusion Training?
Written by Calvin Sun

I have to admit, I was pretty skeptical when I first heard of occlusion training. Also known as “blood flow restriction training” (BFR), the method involves using bands or wraps to restrict blood flow to an extremity. The wraps are applied tight enough to restrict venous return but not so tight as to prevent arterial blood flow to the muscles. The most common methods involve wrapping your upper arms or upper thighs and then performing exercises at 20-30% of your 1-rep max for 3 to 4 sets [1]. I know it sounds a little wacky but the scientific research thus far is promising.

What Does The Research Suggest?

Research has found that using BFR can increase gains in both size and strength. A 2012 study published in the Journal of Strength Conditioning Research found that NCAA Division I football players increased their 1-RM bench press by 7% and squat by 8% in a 3-week period when using BFR in conjunction with traditional strength training compared to a control group that did traditional training alone [1]. A follow-up study published in early 2014 found that a 7-week BFR training program had similar results with 1-RM squat increasing as much as 12% [2].

Just to put things in perspective, a 7-12% gain in 1-RM strength is HUGE. An athlete with a 400 pound back squat could potentially increase their 1-RM by about 30 to 50 pounds in less than 2 months of training. And keep in mind these two studies were performed on trained, collegiate-level strength athletes. It’s likely that these findings would apply to other athletic populations such as CrossFit competitors, powerlifters, and Olympic weightlifters.

How Does It Work? 

There are a couple theories on why BFR is effective in increasing strength and size. The hormone response induced by BFR is likely one reason why it can be so effective. One study published in the Journal of Applied Physiology found that BFR resulted in growth hormone levels that were elevated up to 290 times of baseline! Another study found similar results with significant increases in both growth hormone and IGF-1 [3,4]. Obviously, this hormonal response can be beneficial for anyone that is trying to increase muscular strength.

Another theory is that BFR results in increased fast-twitch fiber recruitment and growth [5]. Fast-twitch fibers quickly generate force which allows for athletes to be powerful and explosive. Typically, slow-twitch fibers are recruited first and then fast-twitch fibers as fatigue sets in or when exercise intensity is high. The implication is that during BFR training, fast-twitch fibers are recruited even with lower intensity and load.

Other research has found that BFR training can stimulate protein synthesis as well as inducing production of heat shock proteins [6]. Heat shock proteins are able to repair damaged protein and prevent protein oxidization which results in net protein synthesis [7].

So, How Do I Use It? 

Occlusion training is not meant to replace your traditional heavy lifting but rather serve as a supplement to improve gains in strength. It can also be useful for maintaining lean mass and strength when an athlete is training around an injury. Research suggests that the most effective protocols utilize BFR 2 to 3 times a week for at least 3 weeks [1,2,8].

Here is a general outline on how to include BFR into your training:

• Perform your strength and conditioning work as prescribed first. BFR should be used as one of the last portions of your training for the day.
• Wrap your upper arms or upper thighs with knee wraps or voodoo bands. On a scale of 0-100, 0% being no tension whatsoever and 100% being a limb amputation, you should be in the 50-70% tension range. The bands should be pretty snug, but not so tight that they cut off circulation.

Beginner/Intermediate Athletes

• Start out with bodyweight exercises like push-ups, dips, ring rows, air squats, and lunges.
• Perform 4 sets of 20-30 reps with 30 to 60 seconds of rest between sets.

Intermediate/Advanced Athletes

• Experiment with movements such as shoulder press, bench press, back squats, front squats, goblet squats, pull-ups, and weighted lunges.
• Use 20% of your 1-RM for 1 set of 30 reps followed by 3 sets of 20 reps. Rest no more than 1 minute between sets.

All Athletes

• Leave the bands on for all 4 sets during exercise.
• Remove the bands immediately after performing your last set of an exercise to allow normal blood flow again.

Occlusion training is not for the weak-minded or faint-hearted. When performed correctly, this method of training is extremely uncomfortable. If it doesn’t feel any different than normal training, you probably tied your bands too loosely. Conversely, if you start to feel numbness and tingling in your fingers or toes, the bands may be too tight. Stick with it for at least 3 weeks before re-testing your maxes. Good luck!

References:

1. Yamanaka T, Farley RS, Caputo JL. Occlusion training increases muscular strength in division IA football players. J Strength Cond Res. 2012 Sep;26(9):2523-9. doi: 10.1519/JSC.

2. Luebbers PE, Fry AC, Kriley LM, Butler MS. The Effects of a Seven-week Practical Blood Flow Restriction Program on Well-trained Collegiate Athletes. J Strength Cond Res. 2014 Jan 27.

3. Takarada Y, Nakamura Y, Aruga S, Onda T, Miyazaki S, Ishii N. Rapid increase in plasma growth hormone after low-intensity resistance exercise with vascular occlusion. J Appl Physiol. 2000 Jan;88(1):61-5.

4. Takano H, et al. Hemodynamic and hormonal responses to a short-term low-intensity resistance exercise with the reduction of muscle blood flow. Eur J Appl Physiol. 2005 Sep;95(1):65-73. Epub 2005 Jun 15.

5. Takarada Y, Takazawa H, Sato Y, Takebayashi S, Tanaka Y, Ishii N. Effects of resistance exercise combined with moderate vascular occlusion on muscular function in humans. J Appl Physiol. 2000 Jun;88(6):2097-106.

6. Fry CS, et al. Blood flow restriction exercise stimulates mTORC1 signaling and muscle protein synthesis in older men. Journal of Applied Physiology. 1 May 2010Vol. 108no. 1199-1209DOI: 10.1152/japplphysiol.01266.2009

7. Bernadett Kalmar, Linda Greensmith. Induction of heat shock proteins for protection against oxidative stress. Advanced Drug Delivery Reviews. Volume 61, Issue 4, 28 April 2009, Pages 310–318

8. Loenneke JP, Wilson JM, Marín PJ, Zourdos MC, Bemben MG. Low intensity blood flow restriction training: a meta-analysis. Eur J Appl Physiol. 2012 May;112(5):1849-59. doi: 10.1007/s00421-011-2167-x. Epub 2011 Sep 16.

9. Loenneke, Jeremy Paul; Pujol, Thomas Joseph. The Use of Occlusion Training to Produce Muscle Hypertrophy. Strength & Conditioning Journal: June 2009 – Volume 31 – Issue 3 – pp 77-84.