Occlusion Training – HIT or KIT?

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Phase of workout plateau

The phase of workout plateau occurs when the body is not adequately overloaded or the recovery process is insufficient. Most gym-goers follow their own workout plan. There are numerous methods available that can speed up muscle growth or strength. Often, when we don't see changes in our workout program, we enter a phase of stagnation. In such situations, it is worth considering the use of occlusive training to expose the body to a new type of stressor.

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How does the muscle occlusion method work?

The main factors influencing muscle hypertrophy include mechanical tension MT, time under tension TUT, and metabolic stress MS. The muscle occlusion method focuses on restricting blood flow from the trained muscles, leading to a strong "filling of the muscle" and the creation of metabolic stress. Wrapping the limbs above the trained muscles should be done with wider bands, avoiding tingling or numbness in the limb.

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Research on blood flow restriction training

Several studies have been conducted on the effectiveness of blood flow restriction training. One of the most interesting is the 2012 study. It involved 32 members of a high school football team, aged about 19. They were given a four-week training program, which took place three times a week. They were randomly assigned to two groups, one of which performed blood flow restriction training (BFRT), while the other served as a control group. The athletes performed four sets of exercises, including push-ups on a flat bench and bench presses with weights on their backs. The first series required 30 repetitions with a weight of 20% of the 1RM (one-time maximum), while the remaining three series required 20 repetitions with the same weight. Greater increases in circumferences and strength (about 7-8%) were observed in this group compared to the increases in the control group. However, it should be noted that, although this method works, it is not a magic solution for increasing strength or functional hypertrophy. The athlete should also focus on working with larger weights. It is also important to consider the neurological approach, that is, how effective our nervous system is. Blood flow restriction training will not contribute significantly to improving the efficiency of the nervous system. It can also impair motor characteristics such as strength or speed.

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Oxygen deficiency as the key to success?

Oxygen deficiency, also known as hypoxia, occurs when the muscle undergoes intense contraction, which impedes blood flow from the working muscle. The aim of occlusive training is to mechanically slow down the blood flow, using tape and other means. Consequently, we cannot eliminate excess energy metabolism products, which leads to the accumulation of lactic acid or hydrogen ions in the muscles, resulting in metabolic stress. Over time, due to the increasing oxygen deficiency, the body stimulates the production of growth hormone, which is highly anabolic and promotes muscle mass development or maintenance. Furthermore, an increase in insulin-like growth factor 1 (IGF-1) is observed, which aids in connective tissue regeneration and can be beneficial for individuals with injuries.

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Who will benefit from the closure?

This type of training will be particularly beneficial for bodybuilders and individuals who are in the rehabilitation phase or immediately after it. For athletes who specialize in strength sports, this method is recommended at the end of a training unit. The increase in the level of anabolic hormones in the body will contribute to enhanced muscle hypertrophy in a specific body part. In the case of individuals who are in the regeneration phase after injuries such as sprains or strains, the increase in IGF-1 production will contribute to accelerated regeneration of joint tissue. A key aspect of this method is that the used loads are not too large, which allows for reducing the load on joints after an injury. Other individuals who may benefit from this method are astronauts and those for whom larger loads exacerbate joint pain.

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Diverse Training Techniques in Muscle Mass Building - Why They Matter

When building muscle mass, it is worthwhile to consider the use of various training methods, such as blood flow restriction (BFR) training. Research indicates that this type of exercise results in increased protein synthesis, leading to muscle growth. However, in order to fully harness the potential of this method, it is important to ensure an adequate intake of nutrients. Furthermore, we should not overlook the three main factors that influence hypertrophy: mechanical stress, time under stress, and metabolic stress. BFR training allows for the maximization of the latter, as well as the engagement of fast-twitch fibers in work, which is particularly beneficial for muscle development.

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An illustrative training regimen

Our focus is on developing the double-headed arm muscle... We do this at the conclusion of a single training session.

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Initial training week

The load was diminished to a level of 20% 1 RM with intervals lasting 40 seconds between series... The load was augmented to a level of 25% 1 RM with intervals lasting 40 seconds between series... The load was further augmented to a level of 30% 1 RM with intervals lasting 40 seconds between series... Subsequently, we revert to the initial week and shorten the intervals to 30 seconds.

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Exercise 1: Bending Arms on Scott's Bench via Lower Cable Pull

Carrying out the seated straight bar cable scott curls exercise on Scott's bench in the following way: 1 × 30 repetitions + 2 × 15 repetitions + 1 AMRAP (maximum repetition count).

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Exercise Number 2

Arm flexion, lying prone on a downward inclined bench with a broken grip (EZ-bar spider curl) - 1 × 30 repetitions + 2 × 15 repetitions + 1 AMRAP.

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Task 3

– bending the arms with dumbbells in a seated position with a hammer grip (seated dumbbell hammer curl) – 1 × 30 repetitions + 2 × 15 repetitions + 1 AMRAP.

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Conclusions

The training method involving occlusive blood flow restriction will have a reasonable application to provide a new stimulus to the body. Individuals recuperating from injuries will also benefit from this training variant. However, it is important to remember that it is only an adjunct. Let's not abuse this technique. Introduce it during the muscle mass-building phase for priority muscle groups. Ensure that the main training plan includes foundational exercises. If we utilize this technique skillfully, we will observe considerable progress.