Occlusion/Blood Flow Restriction Training
What?
BFR training is an advanced method of building muscle whilst using low weights. The idea is to restrict venous (not arterial) blood flow from a muscle. Blood continuously gathers at the muscle site causing the "muscle pump" (Read in Arnold Schwarzenegger voice).
How?
There has been a lot of research supporting the use of occlusion training. One of the ways to build muscle mass is through "the pump" or metabolic stress and through lifting heavy loads. Research has suggested occlusion can lead to similar adaptations, all whilst using lower loads....
BFR Has shown to target large fast twitch muscle fibres (biggest and most potential for growth). By using BFR you bypass the use of slow twitch muscle fibres as there is not enough oxygen getting to the muscle to keep up with supply and demand needs. Fast twitch muscles are then recruited to keep up with the environments demand (BFR training). Your body has the ability to convert slow to fast twitch. BFR has been shown to also induce this response.
Further Benefits: Increased Lactate accumulation leading to increases in growth hormone concentrations(more potential for growth and size) higher than when heavy strength training. Increases muscle protein synthesis, increased mTOR signalling, overall increased satellite cell activation AND reduced myostatin concentrations (inhibits muscle gain).
Who/When?
This is an advanced technique and should be used to supplement your current training protocol. It is great to utilize if you are injured or coming back from an injury as you are able to use very little weight.
Personal Use:
I have used this method most recently around my legs and have noticed more size around my VMO (teardrop muscle)
There will be a guide available as well as ways to phase this in and out of your workouts in the members section at some point.