Occlusion Training for Biceps (SEE WHAT IT’S ALL ABOUT!)

[@johnbernardo8156]

Just did this yesterday and wow my biceps are actually sore today. Ive literally done everything crazy 8s drop sets 21s tons of reps heavy weight and my biceps are the only muscle that never got sore ever. This exercise did it for me.

[@americahealth]

The Ultimate Warrior was doing this in the eighties

[@miketyson7853]

A. Murry that was the first thing that came to my mind when I heard bout this

[@team3gaming749]

A. Murry Him as well as some Muay Thai Fighters lol

[@ricksterdrummer2170]

VDLS You’re no fun.

[@gussi123]

Rickster Drummer went WAY over his head.. #🚫Fun

[@lameco9951]

Hahahahahahaha

[@jondoros]

I felt so comfortable after you took the thing off ;D

[@XxT0asty0atsxX]

3:18 “all of the sudden I’m a pretty veinous guy” “All of the sudden”

[@Liamhannam]

He said "All of a sudden, im a pretty veinous guy, im getting some veins filling with blood." As in he was notifying that he is veinous mid sentence. You need to open your ears and listen for verbal commas.

[@harmiproto9745]

@@Liamhannam woosh!

[@king40796]

What if your black and you cant go purple or red

[@jakemitchell7397]

Never take it off then

[@dmaliha]

Makeveli The Don If you're black, you won't need to do this

[@j.j.6535]

Makeveli The Don if your black you do ten push ups and get huge lol

[@Ninad3204]

When your arm begins to feel numb

[@ThatMans-anAnimal]

what if my black

[@AkshaySharma-pw2bi]

I just have a lot of respect for Jeff. Ur a living legend. I git started into getting in shape thanks to you

[@speznik9588]

thanks for the instruction video, jeff! i'd like to mention that this type of training method has been around for 20 years. and yes, i have done it myself back then. i feel it works best with legs since you can acumulate a lot of lactic acid. the brain responds with a increased sectretion of GH when you accumulate lactic acid. plus, your testosterone is increased anyways espescially when you do squats for 5 sets x 3-4 reps, 90% 1RM, Rest: 3min, without occlusion. then ,afterwards you would put those straps on and workout in a manner like jeff showed in the video. gets you funking big legs. have fun!

[@naughtyorgneiss]

SpezNik, the studies I've read have specifically mentioned an increase in strength and not necessarily size. Have you noticed that your leg strength went up a lot when you tried this (i.e.occlusion training)?

[@Verdad2024]

I discovered this years ago whem I was trying to be like the Ultimate Warrior

[@NapoleonDynamite0000]

HAguayo not sure if serious?

[@kevinbaltazar9746]

@@NapoleonDynamite0000 I will I will ask my mom

[@graciegjj]

😮

[@graciegjj]

😮

[@imperia6368]

Am a thin guy, can I use a resistance band For this

[@hebertcentrone6804]

Hello I am 60 years old, coming back to start working out. I have a thirty % or less of body fat. I can only do light weights on my biceps 💪 due to bad wrists. Did one session or occlusion workout, just few reps and I felt really good, burned like hell and got more size and that size lasted for few hours. This morning my biceps feel hard, it really works for me!

[@dndjxnskdbajd4561]

Good luck with your training my friend 💪

[@clydesmith8285]

I have been using BFR’s for about a month. I went from 17.75” arms to 18.5” arms. I feel that they work great!

[@Izzyaks]

How often do you do BFR a week?

[@clydesmith8285]

Isaiah Akurangi everyone is different in how their muscles recover… I work my arms 3-4 times a week. I do two heavy sets a week with a light set of higher reps separating the heavy days. I wear the BFR’s every time I work my arms but only for about 2-3 sets. My arms have grown to 19”‘s since my last post

[@kevindoherty126]

Dude his arms are HUGE for someone that lean.

[@johanh2319]

Kevin Doherty 17"

[@terrydevaney8601]

his arms are huge.They where never that huge before..hmm Rx

[@team3gaming749]

Kevin Doherty Yeah he’s a very low body fat. I usually dont believe when someone says they’re natty but I believe him. His workout regimes actually work.

[@Fly-The-W]

Team3Gaming same. Jeff is 100% the real deal. Basically take anything he says as gospel lol

[@NaturalHabitat._show]

@@Fly-The-W lol exactlt

[@MofosRealReviews]

All kindz of arm hair being pulled out by that band All KINDZZ

[@tamburavadak]

:D

[@napoleondynamite4148]

YEEEEEEAAAAHHHHHHHH!!!!!!!

[@martin_metry898]

@@napoleondynamite4148 you wanna build some muscle, thats goood thats realo GOOOOOD

[@napoleondynamite4148]

Martin_Metry yeeeeeuuuuuuuuhhhhh

[@Daddydeathv2]

I started using Occlusion through the quarantine because resistance bands and small dumbells are weak. I got great results for my legs and arms. As ive been cutting weight and now able to go to the gym, my arms and legs have kept and gained size and definition.

[@brandonyoung4910]

I think this is popular right now simply because it makes your IG pics look better lol

[@orEmile]

I do this both for my arms and legs, and I must say that it has shown some good results for me personally. I don't use bands, because it's not easy to control the tightness of bands. I use velcro straps instead. It's not dangerous at all, just make sure not to tighten it too much. You can feel it if it's too tight. It doesn't just build muscle, but it also makes your arm a lot more vascular. Personally I'm starting to see veins I didn't know I had, and I have only been using it for one month. I would totally recommend it, just use velcro straps.

[@ThatMans-anAnimal]

Yeah, those veins you're occluding will help if you're trying to perform and get the most out of your muscle strength in the moment, but when you're trying to achieve muscle fatigue with less work, this should be very effective. It traps the acid generated during the workout inside the muscle, which would normally be cleared by your veins, and this results in increased gains with less weight. Of course, it's not good for powerlifting, but it's good for calisthenics and plyometrics.

[@alexandresilvio286]

This is definitely one of the advanced level training techniques.

[@soundescapemn]

For those of you saying this doesn't look safe, I can see where you're coming from, but I don't see how it's bad personally. You'd basically have to be your own worst enemy to make it unsafe, and as Jeff said, don't make it so tight that you'd cut off arterial blood flow. That's where you'd have some serious problems. This is just restricting the blood flow so much so that there's a little less oxygen to supply the muscle your working. It shouldn't cause much alarm if any.

[@soundescapemn]

Daniel Morrissey TL;DR, I don't think that everyone watched the whole video. He made it pretty clear you can make this safe.

[@VoidBL]

Daniel Morrissey Why did you reply to yourself?

[@VoidBL]

***** what about TL;DR?

[@VoidBL]

***** ???

[@soundescapemn]

drent3r It was just so I didn't have to make a separate comment, and to be honest, I just straight up didn't think about editing the original one. The TL;DR part wasn't supposed to be a response to myself, just for the people who probably would have inevitably commented "TL;DR". lol my bad

[@paxtonjohnson2567]

For anyone bashing this, I do it often enough. I always get the best pumps when doing this! Just be smart about it and it safe. Not to tight and not every time.

[@SmileFreestyle-hx2rc]

You can really make this intense if you want to (I do it to build mental strength more than anything). It's harder than rolling in jiu jitsu and being smashed by some guy trying to kill your breath, muay thai, the pain from surgery...if you really tighten it up and exercise non stop for around 10 minutes. It can be rough and a good way to help you become a stronger person

[@paulg1844]

Yeah I gave it a try, I can see the benefits although as you say once a week would be ok but not continuously just saying..

[@somebb]

I'm working on building my jaw muscles and now I can get an advantage by wrapping the band around my neck. 👍

[@MisanthropikOne]

If you guys have trouble finding tubing or the type of bands Jeff wrapped around his arm you can get these straps by Ace for the elbow and the knee that has custom dials so you can control the tightness of them.

[@dgaren]

Consistently the best exercise tips! Best channel for learning all things about working out!

[@alanacollins5685]

He can be wrong sometimes. .

[@TacoStanMan]

Important Note: Research has shown that if you cut out heavy weightlifting and do occlusion training only (or predominantly), your muscles will outgrow the toughness of your tendons and ligaments as they aren't affected by the occlusion. The heavy weightlifting is necessary to keep your tendons and ligaments strong.

[@barrybeaver8178]

Then do both

[@TacoStanMan]

Barry Beaver That was my point

[@graveselementary]

So you’ll just look big and buff but not really that strong?

[@TacoStanMan]

@@graveselementary No, your muscles WILL be strong, but they will outgrow the connective tissue, thus increasing the chances of an injury, potentially an extremely severe one.

[@codegate615]

journals.physiology.org/doi/full/10.1152/japplphysiol.00602.2019 this study contradicts that idea.

[@NelsonYambo]

I'm 42, I'm a NPC Masters Physique competitor and I have both elbow joints causing me pain and more so when I go heavy. I had to find a way to still make the gains I need to get the size I wanted in order to stay competitive especially when I went to Open categories. I found that using the RBFT technique I was able to get a serious work on the arms and calves and see some benefits. I've won all the shows in my main category and placed 2nd now in the others. It's not a technique for everyone as Jeff said, you feel the pain and want to take off the wraps but you have to shake it off count to 30 and go back at it. It's not a one solution for everyone but for older men that need to still get the work in and see the gains, it's a great option.

[@mjtisdel100]

Just because you're a successful competitor lends no credence to the safety and efficacy of occulison training - in fact competition often breeds poor health practices including: anabolics and stimulant use, extreme diets and unsafe lifting protocols. Research and common sense are not on your side sir!

[@johnjauhiainen4114]

Nice informative video Jeff. I am including occlusion training to my arms and yes,the blood flow pump is awesome. Enjoying your science based training videos. Keep them coming Jeff 💪👍

[@sammiller9624]

That's looking jacked! I just bought some BFR bands. Going to try them tonight for biceps.

[@BoussainFitness]

If this was gonna cause danger to people Jeff wouldn't of had made this video, so please people stop saying it's unsafe.

[@chernebog07]

The Red Celt I've been doing this for months. It's not dangerous. You just have to be sure the bands aren't too tight. As with anything, use your brain and listen to your body.

[@Gbpsfitness]

I agree. It's a good informative video. My concerns are everything he talks about.

[@Fragz96]

Just as Jeff mentions in the video, he gives the disclaimer that if you have blood pressure problems you'll want to speak to a specialist first, otherwise it's all about the right amount of pressure, it's a proven technique called kaatsu and is completely safe given the disclaimers in this video

[@IDiggPattyMayonnaise]

@Zangief The Red Multiple studies agree with Jeff... The main problem is people over tightening to the point it's a tourniquet.

[@22dis67]

I'm a master fitness trainer for the ARMY and we train our soldiers on this technique as well very safe should be done 2-3 times a week for 10 weeks you can Also do the same thing with your legs

[@VarietyVault7]

This technique was invented in Japan and was known as Kaatsu in the 60's, invented by Yoshiaki Sato after he suffered a severe sking injury on his ankle.

[@johnscott7386]

Man just checking in, look how far jeff has come 8.3 mil subs top fitness channel on KZbin in 2015 he had 2 mil, major respect

[@alvatrous]

b strong bands and kaatsu are the best because they maintain a constant pressure through out the range. it also allows for setting exact pressure. they are expensive but if you are serious about doing this check those out.

[@GordonCuffe]

most informative muscle building channel on earth

[@tannerbollinger5699]

Can you do football drils strength and speed and some other stuff

[@bradstudio]

Day one of doing this, amazing. Wish I found out about this years ago.

[@tonyracz8654]

Hey Jeff, Thank you for the "how to" on BFR. I have been training for some time now & have been stuck @ 17" arms for a while. I usually react well to new training methods, and am definately going to give this a shot! Keep on with all the great info! Some of us do appreciate it & learn. Tony R.

[@istvankm]

Quick release nursing turniquets are pretty good for the arms

[@AFS-ht7bg]

Need a follow-up to this.

[@samarikaup6639]

This inspired me to start with occlusion training and my biceps and calves are getting huge

[@MrWilbur63]

Samari Kaup how long have you been doing this

[@samarikaup6639]

Not very long

[@avinandandey6418]

The last part of the video...that's what keeps me alive

[@cheyennew811]

Just watched your Bicep Master Tip video and seen this one in the suggestions. You have made some serious gains since this video to the Bicep Master Tip video today.

[@OmidghTV2000]

Congrats on 1 million

[@kevincampbell6242]

This kind of quasi experimental demonstration is really informative.

[@threat_dynamics3272]

I cannot say whether or not this really works, but I can say that if done correctly it is completely safe. For literally decades, physicians have been using a similar technique to reduce blood in the surgical field (reduced blood=enhanced visibility). Tourniquets are standard issue to combat troops (one of the major causes of combat fatalities is blood loss from an extremity wound). As the narrator said, don't apply the constricting band too tight less you disrupt arterial blood flow. As for leaving it on for too long...well, that's highly unlikely unless you're on drugs or have congenital insensitivity to pain. The pain from a constricting band will eventually become literally agonizing and one so afflicted will do anything to remove the constriction. One warning: don't use anything too thin such as wire or heavy fishing line. It can damage tissue and/or vasculature.

[@vinsanityy3688]

did this today. used a jump rope as my band. didnt have any negative effects, no black and blue color in my arm. just enough circulation. and the pump on one side was immediately noticeable. a lot harder to push through than the other side

[@aDreaMzHD]

Congrats on 1 million!

[@N000bMaster69]

My anatomy and physiology professor gave a presentation on this and how he was using it in his training 2 years ago, none of us had heard of it at the time. Interesting to see that it's becoming popular tho. My professor said it was more for advanced lifters tho... that might be why some of you said you didn't like how you felt afterwards, idk just a thought

[@Nathaniel_Peterson]

Finally my phlebotomy skills will come in handy in the gym.

[@mattspaulding7488]

KillTheMethod phlebe skills on how to apply a tourniquet? Isn’t fukin skills it’s common sense

[@jackcarter6629]

Occlusion Training significantly improves vascularity. It's one of the main reasons people do it. Because the veins can't optimally feed oxygen into the muscle they *enlarge* to become more proficient. It's tricking them. It works. The key thing here that the veins are permanently *enlarged* ... meaning they become *bigger* - so don't mistake this with just making them more visible. They do become more visible but also *larger* .

[@eukleidesk6759]

Congratulations on ONE MILLION subscribers!

[@KaanfitnessUk]

Really respect you Jeff you're one of the best the industry has to offer!!

[@raulbryand8268]

Jeff like always, thank you so much for your videos. They are very well explained. Again thanks so much...

[@andrizzllee]

congrats on a million!!!

[@kurtyaz]

Beast mode over here!

[@raywalteroutdoors]

Me: digging through my footlocker looking for all my tourniquets.

[@MrCinetics]

Congrats jeff for 1 million subs

[@Snephrew]

I predict that five to ten years from now occlusion will have revealed some long term negative effects. That being said, ATHLEANX and Jeff Cavalier are still my #1 source for training.

[@seriously_aesthetic]

Nop not negative effects.

[@armbullytv]

Snephrew I have seen many doctors use this method to prevent atrophy in injured limbs that can’t yet lift heavy loads again, it’s legit science bro

[@bigrichard660]

Hasnt it been around for over 30 years already anyways?

[@AVastShimmer]

Nope. My doctor just recommended I try it.

[@hellopeeps127]

Plateau’d for two months After incorporating this for both biceps and triceps by arms grew half an inch in a month. my bench also went up because I was struggling to lock out with my triceps

[@LebenamLimit]

i made blood flow restriction today the first time. wow what a pump, crazy training

[@thecoolelias]

Watch out before your bicep blows out of your arm xD That is some sick ass biceps man! Wow

[@everbackwards4122]

Yep good use of doctors time. Hey doc can I put a tourniquet on my arm to improve my arm size. Next patient waiting ( stroke patient) Doc- get the fuck out

[@Quizitix]

Yeah... Probably won't be trying this one out..

[@Omarlamboy]

Quizitix no one cares

[@Quizitix]

@@Omarlamboy 👍🏼

[@AllTheDips]

Wow you got around 10,000 new subscribers in a day... over a million now. High five!

[@chipp972]

Great ! A technique to feel like you did more work meanwhile you did less ! You'll become stronger and bigger for sure with that !

[@jimr880]

Holy Crap! I have enough trouble working-out, eating-right, taking supplements, mixing-up my routines, adding supersets, dropsets and finishers...and now I'm being asked to tie rubber bands around my arms in order to add the element of occlusion? Thanks, but I think I'll pass on this one...but I'll reconsider should I ever start dating a blood drive nurse. :)

[@martingregor6718]

Notice how Jeff didn't put 7 more seconds on to the video so it's over 10 minutes? That's how you know he cares about what content he's putting out

[@generationultra6718]

It shows that making money isn't his main goal

[@fitnessuniverse111]

Jeff, I know it is not related so much with this video,by the way with so unnecessary and potentially harmful activity,but somewhat it is related to that part or line of muscles,tendons etc. So,from the physiotherapeutic side it can be rather interesting and I think you didnt analyze that in previous videos of that kind. I've been doing street workout or bodyweight workout for longer period of time and,since I have that characteristic to push the limits and make something different or harder (also that type of training requires that,you have to creative,smart,persistent and ready to try everything thats possible and/or "given" in that place where you are in that moment) , I did a lot of "deep" push ups. When I said deep,I refer to a (low) parallel bar push ups,cause I dont know the exact name of that kind of push ups . So those are push ups where you additionally stretch and contract your muscles in order to make that exercise harder more effective. I think my problem came from that,not from pulling exercises,exactly from a lot of decline deep push ups (to hit more upper chest area),and that kind of push ups with pause. To make it simple to visualize-when I do some kind of upward "scratching" motion on bottom of bicep (like when you want get something off of that,like when you want to clean it up,to clean some stain or something like that) I feel some "string" all the way to shoulder,and even clavicle. Its not that its clicking,but I feel it-like some kind of "wave" reaction. What is that? How to overcome that problem? Just by skipping overstretching (decline?) positions when I do chest exercises? If someone have an idea,I would be much thankful...

[@mikewillodea]

Tried this before and it really is painful. But you do get to a pump much easier and can sustain it for the workout. Great for quads with leg extensions ive found. Use a mark bell multi purpose cuff. Or the straps nurses use to do blood tests as you can easily tighten and release when needed.

[@Hachey44]

Good, different video Jeff. Can't wait to try next time I hit Biceps

[@Youtubesucks916]

It works I’m 27 been using it for a year 2-3 times a week and my biceps are exploding

[@HummusPvm]

I Love jeffs humor... "Ugly face alert"

[@josecisnerosrm]

Thanks for the tips jeff you are changing my life!

[@rvkpt]

Just ordered some bands. hoping this will allow me to keep training biceps with less resistance, allowing for some tendonitis (golfer's elbow, from lifting) to settle. Thanks for the useful video.

[@chernebog07]

I do this for my arm workout and let say that this is awesome! I only use it for one bicep and 1 tricep exercise (which happens to be a superset). I do this for 4 sets and then remove. I got bands that were specifically made for this so they are thick and don't cut off blood flow at all (I don't even come close to turning different colors!). However, the pump is INSANE and I have noticed gains after starting this. There is nothing about this that feels like I'm doing any damage and aside from extra fatigue, it feels great. Oh yeah, the last thing I'll add is that I'm 42 and it is easier on the joints.

[@ThatMans-anAnimal]

What are the bands you're using called?

[@chernebog07]

Cucker Tarlson One bit of advice I would add is that you set how tight you want them before going to the gym. Then you can just slide them on. They're almost impossible to secure when they're on your arms.

[@gerrygizzygarcia2572]

chernebog07 ain't it dangerous how many sets u do and for how long

[@chernebog07]

Gerry Gizzy Garcia It's not dangerous at all. In fact, I feel that it's actually safer in a lot of ways. One of which (Jeff mentions this) is that it's easier on your joints because you really can't lift heavy with them on. Also, make sure that you get bands specifically made for this because they're wider. I do supersets with these on, so I can hit both the biceps and triceps. I do about 15 reps for 4 sets. Normally I rest about 30 seconds to a minute in between. Hope this helps!

[@gerrygizzygarcia2572]

chernebog07 thank u appreciate the info

[@freerider450tuff]

Loving the lessons Jeff

[@sinergy9837]

Im stunned he would even recommend something like this.

[@galenalight]

Very interesting. Great demo.

[@pixelkat1819]

-searching through nightstand for any old cockrings layin’ around so I can see if they fit on my arm instead...

[@3300flavio]

Thanks Jeff

[@TheJsoh22]

Hey Jeff great job on this video and thanks for sharing the info on occlusion training.

[@pechpra]

Lo necesitamos urgentemente en español! Please!

[@Henrzable]

Well done on the million subscribers :)

[@supersai03]

How often can I safely perform these exercises in a week? 3 days? 5 days? Every day? How could I combine these exercises with heavier weight lifting? Lift heavy weights once a week and these exercises 2-3 days a week?

[@mottthehoople684]

As a physiologist I'm not a fan of this for a couple of reasons first of all blood is designed to move in recovery if you have any propensity to create embolisms not a good idea just go heavier with the weight and your create plenty of lactate acid I just don't think the risk-benefit relationship is there so if you do this be careful guys. I have had people power lift over 900 pound squat and sometimes they have nose bleeds because their blood pressure was so high so be careful stay alive not worth the risk for the slight creasing hypertrophy

[@theonlyxheart2429]

Might be a good idea on a light day especially since I do heavy weight 4 times a week.It will give me that pump but with out injury.

[@woodydiaz75]

Thanks Jeff for the insightful news you shared in RBFT. Personally, I never heard of it, but will put to use especially on my weak and smaller muscles. Being right hand, my left is a little smaller so this technique will/may help. I'll keep you updated. Thanks again.

[@PoopaThug]

How did it go?

[@Aaradmegaman234]

I think it's so cool how his delts flare out when he's doing curls. He starts to look like a Street Shark

[@solimantorres1904]

Ultimate warrior invented this.

[@djblackceza]

Thanks Jeff for all the great information..bfr is the best..

[@ShatterClan]

How about length in our arms? My biceps has peak but not length and it doesn't cover my arm like yours. I would be so happy to see something that'll help me out.

[@Rooskiiiiii]

Do Hammer curls those A great for lengt on the biceps

[@samarikaup6639]

Also if you look up how to strengthen the short head of your bicep on KZbin you'll get a lot of information

[@jasonpatrickolynyk8174]

Just saw a few things he did that might have swayed the results. 1. He talks with his right hand, after the application of the t kit he did an extra 5 reps with that arm while explaining what he was going to do. 2. At the end he rolls down the sleeve on his left side, that makes that side appear smaller. 3. The t kit side is on the darker side of the room, so possible that light effected look of redness. Otherwise it was an informative video, like all videos made by this guy. Don't think I'd use this method because of worry of bad blood collection at t kit site.

[@jvillela7896]

Love that damn outro gets me pumped up every time! Thanks Jeff!

[@randycouture8593]

works good for my helps with muscle definition

[@joelsimental7356]

Great job jeff! Going to try this today

Problem with using bands instead of actual BFR wraps is that you may not be able to get them off quickly if you need to

[@ivangadzhanov]

It's good to do it if you have limited equipment:)

[@BrickFilmsCinema]

This is the one thing I won't be doing.

[@dessertstorm7476]

Lane norton does it so it must be good.

[@HumbleStartBigFinish]

Hey Jeff, can someone use occlusion training for other muscles besides biceps, triceps, and forearms? Like can someone use it for shoulders, chest, and abs? If so, where would you place the wraps exactly for each area?? If you could maybe tell me specifically for each one where to place the wraps or maybe a link or make a video or something that would amazing!!! You're the best and your videos are fenomial and so helpful!

[@SuperRijul]

Nah it's mainly incorporated for arms and legs. You can train shoulders by wrapping it in the same place as in the video but otherwise for specific muscle groups it cant be used.

[@ssougnez]

Hi Jeff, once again, a very nice video. Maybe you could make a video on the top 5 of exercise used to target the interior of the pecs for people (like me) who have a real difference between the interior and the exterior. Thanks anyway, your channel is really awesome :-D

[@ZulEirfan]

I want to see more of this