Occlusive training

Occlusive training or occlusion training is a not so usual training method that can be an obvious advantage in terms of improving the body composition of certain people, especially those who are not able to tolerate high levels of intensity as people of advanced age.

What is occlusive training?

In a first place it may seem that limiting the blood flow to the muscles through compression bands is nonsense, but the fact is that occlusion training is based on this principle and, like it or not, this training has provided solid results in certain types of population.


Occlusion training restricts blood flow partially to reduce primarily the venous return, that is, the return of blood from the muscles in this case to the right ventricle of the heart.

Since the arteries have a larger diameter than the veins, they are able to continue transporting blood to the tissues that demand it, but nevertheless the veins are unable to return all that deoxygenated blood to the heart, and what happens then is that we feel a very high congestion.



This muscle congestion is partly responsible for what is known as metabolic stress, which is one of the three factors that cause muscle hypertrophy.

What is the use of occlusive training?

Precisely, this congestion and this metabolic stress act in two different ways:

  • The first is the swelling they cause in the cells, which literally forces them to grow or burst. If we use it in a controlled manner, we can tip the balance in favor of the first result.
  •  The second is the accumulation of lactate, which can lead to hypertrophy if this occurs chronically.

What is the use of occlusive training?

Precisely, this congestion and this metabolic stress act in two different ways:

  • The first is the swelling they cause in the cells, which literally forces them to grow or burst. If we use it in a controlled manner, we can tip the balance in favor of the first result.
    •The second is the accumulation of lactate, which can lead to hypertrophy if this occurs chronically.

Lactate: neither is a waste product nor is it the culprit of exercise-induced fatigue. These are its benefits
In any case, something important that we have to know is that this hypertrophy occurs mainly in slow-twitch fibers (also known as red, oxidative or type I fibers), and not in fast-twitch fibers, which are the ones that usually grow in size
On the one hand we have to take into account that these fibers have less growth potential, but on the other hand it is also true that it is relatively difficult to generate hypertrophy in these fibers, and this type of training can help us.


How to carry out occlusion training

Jacob Wilson, one of the researchers who has focused most on the field of occlusive training, advises placing the bands between five and nine centimeters in the narrowest area of ​​the legs with a pressure of seven on the scale of one to ten, and with a pressure in the narrowest area of ​​the arms between five and six. If the pressure is higher, there is a risk of occluding the arteries.



With regard to the intensity of the series, recommends working in about 30% of the 1RM, that is, the maximum weight that we are able to displace in this exercise. This way you can also generate hypertrophy but the work is done with a much higher range of repetitions.

In addition, the rest should be around 30 seconds, since in this case the accumulation of lactate and in general, the congestion that occurs, is greater, which can take more advantage of the effects of the occlusion bands.



Precisely, and given that the intensity required by this type of training is relatively low, people who have recently suffered an injury or the elderly are the ones who will benefit most from this training, although any healthy person is also able to take advantage of this training. their efects.

Leave a Reply

Your email address will not be published. Required fields are marked *