The Use of Occlusion Training to Produce Muscle Hypertrophy

@article{Loenneke2009TheUO,
  title={The Use of Occlusion Training to Produce Muscle Hypertrophy},
  author={Jeremy P. Loenneke and Thomas J. Pujol},
  journal={Strength and Conditioning Journal},
  year={2009},
  volume={31},
  pages={77-84}
}
LOW-INTENSITY OCCLUSION (50-100 MM HG) TRAINING PROVIDES A UNIQUE BENEFICIAL TRAINING MODE FOR PROMOTING MUSCLE HYPERTROPHY. TRAINING AT INTENSITIES AS LOW AS 20% 1 REPETITION MAXIMUM WITH MODERATE VASCULAR OCCLUSION RESULTS IN MUSCLE HYPERTROPHY IN AS LITTLE AS 3 WEEKS. A TYPICAL EXERCISE PRESCRIPTION CALLS FOR 3 TO 5 SETS TO VOLITIONAL FATIGUE WITH SHORT REST PERIODS. THE METABOLIC BUILDUP CAUSES POSITIVE PHYSIOLOGIC REACTIONS, SPECIFICALLY A RISE IN GROWTH HORMONE THAT IS HIGHER THAN LEVELS… 
View on Wolters Kluwer
journals.lww.com
158 Citations
Highly Influential Citations
11
Background Citations
63
Methods Citations
34
Results Citations
2

Figures and Tables from this paper

158 Citations

VASCULAR OCCLUSION STRENGTH TRAINING : AN ALTERNATIVE TO HIGH RESISTANCE STRENGTH TRAINING

This type of training would be suitable to a host of common pathologies where heavy resistance strength training is not possible such as the elderly, patients in early rehabilitation following injury, or where muscle atrophy and weakness occur due to the effects of inactivity or disease.

Effects of two programs of metabolic resistance training on strength and hypertrophy

An isometric contraction was performed within each concentric-eccentric transition phase, for every repetition, to elicit metabolic stress to produce similar gains on strength and hypertrophy.

Using blood flow restriction strategies to manage training stress for athletes

The purpose of this paper was to discuss how to implement BFR for athletes, and highlight how to design effective BFR training programs, and BFR methods to either supplement or replace some traditional resistance training sessions are described.

Blood flow–restricted walking does not result in an accumulation of metabolites

The American College of Sports Medicine recommends lifting a weight of at least 70% of one’s concentric one repetition maximum to achieve muscular hypertrophy as it is believed that anything below…

Blood Flow Restriction Training in Cardiovascular Disease Patients

This chapter aims to review all recent literature regarding the impact of low-load BFR resistance training in patients with cardiovascular pathologies on muscle strength and hypertrophy, vascular function, safety, cardiovascular responses, and inflammatory markers.

Low-load resistance training with hypoxia mimics traditional strength training in team sport athletes

This study aimed to investigate the effectiveness of 5 weeks of two different low resistance training loads (30%, or 50%1RM) combined with hypoxia (compared to low-load 30% 1RM and conventional resistance training of 80%1 RM in normoxia) on muscle strength, endurance and physical performance.

Exercise with Blood Flow Restriction: An Updated Evidence-Based Approach for Enhanced Muscular Development

These guidelines could be useful for practitioners using BFR training in either clinical or athletic settings, or for researchers in the design of future studies investigating BFR exercise.

The Effects of Blood-flow Restriction Training on Muscle Hypertrophy, Strength, and Power in College-Age Adults

LLBFR using compound, closed kinetic chain exercises may be effective for strength training in persons who may not be able to tolerate higher loads, especially in cases where persons may not have the ability to toelrate heavy loads.

Acute and Chronic Testosterone Response to Blood Flow Restricted Exercise

It is suggested that systemic increases of endogenous testosterone are not necessary for muscular hypertrophy to occur, but definitive conclusions cannot be made without a more thorough analysis of responses of androgen receptor density following blood flow restricted exercise.

Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

It is difficult to provide specific guidelines for volume, intensity of effort, and frequency of previously mentioned RT techniques and methods, however, well-trained athletes may integrate advanced RT Techniques and methods into their routines as an additional stimulus to break through plateaus and to prevent training monotony.
...

References

SHOWING 1-10 OF 50 REFERENCES

Neuromuscular adaptations in human muscle following low intensity resistance training with vascular occlusion

It is concluded that low-intensity resistance training in combination with vascular occlusion produces an adequate stimulus for increasing muscle strength and causes changes in indices of neuromuscular function, such as depressed resting twitch torque and enhanced PAP.

Effect of resistance exercise training combined with relatively low vascular occlusion.

Applications of vascular occlusion diminish disuse atrophy of knee extensor muscles.

The results indicate that the occlusive stimulus effectively diminishes the postoperation disuse atrophy of knee extensors.

American College of Sports Medicine position stand. Progression models in resistance training for healthy adults.

In order to stimulate further adaptation toward a specific training goal(s), progression in the type of resistance training protocol used is necessary and emphasis should be placed on multiple-joint exercises, especially those involving the total body.

Resistance training with vascular occlusion: metabolic adaptations in human muscle.

OCC potentiated the metabolic changes, perhaps by inducing an ischemic stimulus that enhanced muscle glucose transport and adenine nucleotide catabolism after LIT, but did not augment the increases in strength.

American College of Sports Medicine position stand. Progression models in resistance training for healthy adults.

  • Position Stand
  • Education
    Medicine and science in sports and exercise
  • 2009
Progression in power training entails two general loading strategies: strength training and use of light loads performed at a fast contraction velocity with 3-5 min of rest between sets for multiple sets per exercise (three to five sets).

Effects of exercise load and blood-flow restriction on skeletal muscle function.

All BFR protocols elicited at least as much fatigue as HL, even though lower loads were used, and the 20%(ConPar) protocol was the only one that elicited significantly more fatigue than HL.

Effects of resistance exercise combined with vascular occlusion on muscle function in athletes

It is indicated that low-intensity resistance exercise causes increases in muscle size, strength and endurance, when combined with vascular occlusion in highly trained athletes.

Cooperative effects of exercise and occlusive stimuli on muscular function in low-intensity resistance exercise with moderate vascular occlusion.

The results showed that the low-intensity exercise and occlusive stimuli have cooperative effects in the long-term adaptation of muscle and an acute response to growth hormone.

Efficacy of tourniquet ischemia for strength training with low resistance

The substantial gain in strength and maximal rate of torque development in I-leg demonstrated the efficacy of tourniquet ischemia during low-resistance training of short duration, and suggested the importance of neuromuscular and/or metabolic activity, other than high mechanical stress, to the adapting responses to strength training.