The Use of Occlusion Training to Produce Muscle Hypertrophy

TLDR

Low‑intensity occlusion training offers a low‑load alternative for individuals unable to sustain heavy loads, such as those with joint pain, postoperative patients, cardiac rehabilitation, unloading athletes, or astronauts, and typical exercise prescriptions that involve 3–5 sets to volitional fatigue with short rests produce metabolic buildup that elevates growth hormone more than higher intensities. Low‑intensity occlusion training (50–100 mm Hg) induces muscle hypertrophy, with 20 % 1RM and moderate occlusion producing gains in as little as three weeks.

Abstract

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 FOUND WITH HIGHER INTENSITIES. OCCLUSION TRAINING IS APPLICABLE FOR THOSE WHO ARE UNABLE TO SUSTAIN HIGH LOADS DUE TO JOINT PAIN, POSTOPERATIVE PATIENTS, CARDIAC REHABILITATION, ATHLETES WHO ARE UNLOADING, AND ASTRONAUTS.