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How does occlusion training work?
Occlusion training is an advanced and effective training technique that works by limiting blood flow in the veins, but not the arteries. When you restrict blood to the veins but leave the arteries open, blood is added to the muscle but limits the flow out of the muscle. This limitation results in an increase in cellular swelling. As your cells swell, the body's defense mechanism starts working and eventually the cells are restructuring and getting bigger.
Occlusion training also causes lactic acid to form in the muscles. Lactic acid has anabolic qualities, which is muscle building and striking protein synthesis, which is another way in which occlusion training stimulates growth.
That means bigger muscles for you!
Other benefits with occlusion training
Reduces injury risk on joints and tendons because you train with light weights.
Suitable for use during an injury period, eg. at a knee injury, to maintain muscle mass.
Increase in the number of small blood vessels in the muscles means that nutrient supply improves.
Provides better working conditions for those enzymes that break down microscopic blood clots.
*Henneberg, Brian. "Få Större Muskler Med Detta Enkla Trick." Aktiv Träning. Aktiv Träning, 2016. Web. 03 Sept. 2016.
How should the training be organized?
Occlusion training can be used on the arms and legs. The idea is not to change the entire training schedule, but either replacing the regular arm and leg exercises with occlusion training occasionally. Another option is to use the method to end a workout session, to boost the training effect.
How many sets and repetitions should you do?
The weights you use should not be heavy! For each muscle group, you then perform four sets. As an example; You should be able to make 30 reps during your first run, then stepping down to 15 on the last three seats; 30-15-15-15. Between the seat, you will rest for 30 seconds. If you can not do 30 you can try to change the conditions; 20-10-10-10.
Do not use too heavy weights, lower in the third and fourth set to complete all repetitions.
How much should I tighten?
Apply moderately hard pressure. Blood flow should not completely be strangled. On a scale of 0-10, the press should be between 6-7 when you tighten the straps. You will have to feel for yourself so that it feels OK for you. After testing a few times you will know how the bands are set right for you.
If the straps are too loose or too tight?
If you do not feel the effect, and you do not achieve stiffness or lactic acid, the strap is probably too loose.
If the strap is instead set too hard, you can hurt yourself in the body part you applied it on. The pressure on the nerves increases the body part may feel heavy, cold, sore or numb.
If the straps are properly put on, it does not hurt. The body part you train does not get heavy and numb, nor filled with lactic acid until after several repetitions.