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Build Strength and Muscle Fast with Blood Flow Restriction Training

Build Strength and Muscle Fast with Blood Flow Restriction Training

Build muscle and recover from injuries by restricting your limbs to reduce blood flow, and as you get older, blood flow restriction training may be the only way for you to grow muscles without risking joint injuries.

Blood flow restriction training or occlusion training is one of the hottest trends these days for both strength training and physical therapy. Let's look at how you can use occlusion training and get the best results.

WHAT IS OCCLUSION TRAINING? 

Occlusion training involves wrapping an elastic band around the arms or legs to reduce the amount of blood that can enter and leave your muscles. It results in a large muscle PUMP. 

It was initially developed for rehab settings though it has become very popular with weight lifter and bodybuilders, who typically use an elastic resistance band or a knee wrap (the wrap that normally competitive lifters or powerlifters use to support their knees). 

The Blood Flow Reduction induces hypertrophy, thus sending a signal to the brain to release more growth hormones; and resulting in quicker, lean, and toned muscles without lifting heavyweights. 

BFR training also referred to as KAATSU training.

WHAT ARE OCCLUSION BANDS? 

Regularly lifting heavy weights and not getting the results you want is a big downer. Instead of using knee wraps or resistance bands and not knowing how tight you need to wear them, DMoose presents you with a quick-fix with their Occlusion Training Bands. 

Made with High-Quality Elastic material, the DMoose Occlusion Bands aim at giving you that massive pump you so ardently desire while cutting your workout time by half! DMoose aims at providing your body the perfect Occlusion Training and has designed separate bands for your arms and legs to give them the ideal Blood Flow Restriction. 

Wear the Occlusion Bands on your arms and legs and kick into an intense session of workout for unbelievable gains.

BENEFITS OF OCCLUSION BANDS 

  • Increases Muscular Growth and Strength 
  • Can be used for Muscle Rehabilitation and Injury Recovery 
  • Increases Endurance 
  • Provides Practical Blood Flow Restriction 
  • Provides Faster Results 
  • Comfortable and Easily-Adjustable 
  • Separate Arm and Leg Bands
     

HOW TIGHT SHOULD I MAKE MY WRAPS? 

First, you need to decide which area of your body you are going to train first. You don't want to restrict your upper and lower limbs at the same time. Either you should work out the upper arms (just under the shoulder) or lower legs (just below the hip crease). 

Tighten your DMoose occlusion bands so that they are snug nicely. You don't want to tighten them to the point where your limbs turn blue. Research has shown that tightening the straps to a perceived level of 7 out of 10 with ten being the tightest gives the proper and safe amount of blood flow restriction for massive gains.

HOW TO WEAR THE OCCLUSION TRAINING BANDS?

Upper Body: Wear the bands just below your armpits, i.e., between your shoulder and the bicep/triceps.
Lower Body: Wear the bands at the top of your thigh, just below your glutes.

Wrap your bands around the specified positions and secure the band in place with the plastic buckle. Remember not to wrap the band too tight, as not to block the blood flow completely. As mentioned earlier, the advised tightness is a seven on a scale of 0 to 10.

To check whether the band is too tight, press your thumb onto your palm for a moment; it becomes white. If it takes 2-3 seconds for the thumb to get back to natural shade, then your occlusion bands have the proper tightness. If it takes longer, loosen the tightness a bit.

To release the band after your workout is complete, press the button on the buckle.

WORKOUTS FOR OCCLUSION TRAINING

The general perception of the blood flow restriction training is to choose a very lightweight - 20-30% of your one-rep max. If you don't know your one-rep max, then estimate it conservatively and adjust accordingly. According to world top weight lifters and bodybuilders, you should do your first set with 30 repetitions. Rest for 30 seconds and then perform another three sets of 15 reps with 30 seconds rest. 

You should aim for that but its OK if you fall a little short. Your wraps are either too tight, or the weight is too heavy if you can't do 30 reps on the first set or 15 on the succeeding ones. This strategy has been shown to produce promising changes in strength and muscle size.

OCCLUSION TRAINING FOR ARMS

  • Dumbbell Curl 
    Sets: 3 Reps: 30 or until failure Rest: 20–30 sec. 
    For maximum bicep gains, combine arm blaster, occlusion bands and bomber grips.
     
  • Triceps Pushdown 
    Sets: 3 Reps: 30 or until failure Rest: 20–30 sec. 
     
  • Incline Bench Press 
    Sets: 3 Reps: 30 or until failure Rest: 20–30 sec.
     

OCCLUSION TRAINING FOR LEGS 

  • Lunges 
    Sets: 3 Reps: 15 (each leg) Rest: 30 sec. 
     
  • Front Squat 
    Sets: 4 Reps: 30 and then 15, 15, 15, or till failure Rest: 30 sec. 
     
  • Body Weight Squat 
    Sets: 4 Reps: 30 and then 15, 15, 15, or till failure Rest: 30 sec. 
     
  • Seated Leg Extension 
    Sets: 3 Reps: 15 Rest: 30 sec.
     

CONCLUSION

A study in the Scandinavian Journal of Medicine and Science in Sports has found that subjects who followed a BFR training routine for six weeks made the same amount of gains that followed the traditional workout training. But the subjects who did BFR training increased their strength by 10% versus 7% for the subjects who followed regular exercise, even though they used lighter weights. 

Another review in the Journal of Sports Medicine and Physical Fitness indicates that blood flow restriction training produces a variety of metabolic and hormonal effects. These effects are associated with muscle growth and the increase in growth hormone. 

Now, if you have read so far, you probably think if BFR training is safe. BFR training has shown to be very reliable as long as you are doing it as directed. The sets are short, so your blood supply is only limited for few minutes, and it won't make your arms numb or fall asleep.

However, if you have any cardiovascular problems or any vascular disorders, we recommend not testing with BFR training. If you decide to do it and you feel real pain or numbness during your sets, then stop immediately.

Overall, we recommend BFR training, and we think you should give it a try using Occlusion Bands from DMoose.


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