Occlusion Training Tutorial- How to Increase Muscle Size Using Blood Flow Restriction

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[@ritayu8904]

Here after The Best At-home Workout podcast episode!!!

[@mrbeest13]

Me too

[@NewfieAdam]

Best tutorial I’ve seen on BFR. Thanks.

[@mateocardozo7899]

Here after listening another great episode! 👌🏼 As always, thank you guys for the amazing content! 🙏🏼

[@sixstringjedi9285]

I literally just listened to this episode today where you guys said youd make this video.(just discovered you guys so im listening from the beginning). Great stuff!

[@tidefanyankee2428]

How about super-sets with say biceps and triceps at the same time? Do your 30 reps for bi's and then go straight into a 30 rep set for tri's? Or would you do one muscle group at a time? How much of a break between the two muscle groups if you train arms on the same day? Or would you change the rep/set ranges? Less reps same number of sets?

[@nalcon1]

Lifting heavy with bands does zero good. In fact it's probably detrimental for your gains.

[@tidefanyankee2428]

@@nalcon1 The instructions for using bands is to go light. In fact, quite light. My question is, is it detrimental to work opposing muscle groups like bi's and tri's?

[@2old4allthis]

@@tidefanyankee2428 Wondering if you found an answer?

[@UCTeeth]

I was waiting for a video on this! How would you do this with Calf raises, in terms of reps and sets and where to tie off?

[@olympicfitness]

Bloody hell. Read around the subject and understand the risks, benefits and methods before you do it! You can cause pretty bad tissue damage if done incorrectly. To be fair, this fella isn't perfect whatsoever. No measurement of applied pressure, ie with a cuff!! He just ties off some knee wraps...

[@arsenaltruckerify]

​@olympicfitness agree with you totally I wouldn't mess around not knowing how tight to have it .

[@griffinyoung2532]

On the come up from a battle with tennis elbow and it’s helping a ton to get back into the swing of things

[@jfisher2370]

I am using leg version for injury recovery under the care of a sports clinic & physical therapy Dr. I am building back quads & hamstrings after 4 yr ankle injury & surgery. The long break resulted in muscle atrophy & caused bi-lateral knee pain. My clinic has the $430 B-Strong type. After just 4 exercises (each 3 sets - with reps of 30, 15, 15) it feels like I did an old school leg day! Think I may try the $40 type to see if I want to or need to invest in the $430 version.

[@jayhaze6981]

i bought the bstrong bands this week and i love them. I was introduced to them during a summer internship with smu basketball team and i loved it. you should try it. they have a payment plan too. so i took advantage of that

[@jfisher2370]

@@jayhaze6981 Yes, since posting this I saved my pennies & also bought the B-Strong type (both arm & thigh) They're the same as my PT clinic was using - Yes, they are expensive BUT they are awesome.

[@shaunfishman1244]

Any update to this protocol? Is blood flow restriction training still considered effective?

[@79narz]

Who’s here cos of the recent bfr podcast?

[@bassai2010]

Very helpful video, but I have one question. If you were going to do biceps and triceps in the same workout, would you take the bands off between the bodyparts ? Thanks for any help.

[@cmoneytheman]

no just keep em on and do ya workout but use lighter weight cause it works the body harder

[@maxlove4821]

This works I do it my self and my arms blown up

[@kszela93]

How often can you add this to your routine if you’re brand new to BFR, an (intermediate lifer )

[@JazenValencia]

Can you tie off at the shoulder? I am rehabbing my shoulder from an injury.

[@marlenaedwards364]

where would you tie off for the quads

[@40asher]

Can you increase weight more than just 10 lbs?

[@Othellotz]

Bad explanation... wrong on the protocols, dangerous to use just a strap! Blood Flow Restriction Training works but within the parameters and under controlled amount of restriction.

[@joelleduc4157]

for blood flow restriction training, should we do this at the beginning of the workout or at the end? Last exercice..?

[@MindPumpTV]

End

[@nalcon1]

Better recheck your science. BFR replaced heavy lifting. Every day! No more injuries! Big muscle gains with it.

[@thegram9207]

So it doesn't work on the brain?

[@leesazimmermann6404]

I know you mentioned you can only use this on the extremities and not the trunk.. Is there a way to do this for the glutes?

[@MeleDrummer]

Not really, like they said you can wrap your legs and perform a glute protocol and get some benefit, but I think it makes more sense to do dropsets, giant sets or superset for glutes without blood flow restriction, combining it with your typical heavier training (hip thrusts), so you have both heavy + metabolic stimulus for hypertrophy.

[@BigGlutesBigToots]

Lee Priest has stated his opinion on this kind of training.

[@Rensoku611]

Everett27x out of curiosity because i dont think that matters at all: what is his opinion?

[@BigGlutesBigToots]

Lohe221 he basically said that he thought it was a complete joke. The it’s unnecessary, and that it’s basically just a gimmicky technique that people try to trick other people into thinking that it’ll actually make a difference. Lee generally writes off any of these new modern “secrets” to gaining muscle.

[@IDiggPattyMayonnaise]

@@BigGlutesBigToots I respect Lee Priest but every generation has their opinion on muscle building. Lee Haney's hates the current splits that every bodybuilder follows today.

[@cmoneytheman]

@@BigGlutesBigTootsso its a lie that mutiple folks said the same thing stop being a follower people got pics

[@InezKennedy-i3g]

Anderson Anna Wilson Larry Robinson Thomas

[@WillHal1000]

Is there "science" on this type of training? Seems anti growth to have metabolic waste linger in/on the muscle. If anything it seems it may work due to the blood pooling around the muscle longer because it can't circulate away as fast.

[@georgelu4322]

Bill Halbert well to my understanding the waste, aka lactic acid is what causes the burn. Lactic acid also has a direct correlation with muscle growth. That's just what I was told though

[@Zoehere]

Check blood flow restriction on pubmed. or google kaatsu. yes, there is by now quite a lot of science behind this method.

[@GetShmanged]

George Lu theres alot of new information saying that it's not the lactic acid that causes the burn but it's actually hydrogen ions, which can be found within lactic acid since it's made up of lactate and hydrogen. I also wouldnt say it's directly correlated to muscle growth since the lactic acid isn't whats causing it. It's rather the volume causing the microtrauma to the fibres causes will lead to the growth and that lactic acid is a byproduct of high volume.

[@IDiggPattyMayonnaise]

It basically increases the microtears in muscle fibers faster leading to increased muscle building during your recovery. It's not a replacement, it's a supplemental workout.

[@polystrate1]

@@IDiggPattyMayonnaise it works more on the metabolic level as a means of muscle growth. Just as important as the mechanical side

[@TheJoshuaborden]

keep up the good content

[@em22222]

do you start your bicebs with this? or push it to the end of training

[@achillessonofsparta6824]

Try both One method on one day and the other method on a different week see which one you get the most benefit from remember everybody’s different…. good luck

[@parales03]

Is it bad to do this everyday.

[@jesseclark85]

Like all intense exercise, rest is important.

[@InezKennedy-i3g]

Jones Carol White Ruth Lee Sandra

[@brianrickman5113]

How many different exercises do you do for each body part you occlude?

[@cmoneytheman]

do like u always do but use lighter weight

[@Bizzare77777]

Where do you strap the bands when doing chest and shoulder exercises?

[@MrChiangching]

Around your neck.

[@InezKennedy-i3g]

Taylor Gary Jackson Christopher Martin Deborah

[@godawesome47]

Adam's shirt 🤙🏻

[@Crotone79]

so this has been around for a few years now (mostly due to youtube "fitness celebs", my question is where are all the gains????

[@MindPumpTV]

Crotone79 try it and see for yourself

[@Crotone79]

Mind Pump TV no thanks I prefer using methods that yield results...still waiting to see all the gains dummies are getting from this occlusion b.s.

[@MeleDrummer]

Gains have been reported in the scientific literature, but they are not greater than with conventional heavy training when you compare the two.

[@Zoehere]

Check the science, as noted above, pubmed is a good place to start. Yes, the gains in size and strength are there. And no, it doesn't answer for core or other muscles far from the extremities.

[@Zoehere]

Yes, they are greater, most especially when compared to an equivalent volume of training. since you can do kaatsu (BFR) as often as twice a day, every day if you choose, the volume of training you can pack into a normal week or month is enormous--that is perhaps the great advantage of this method. Rest is essential with any training, but you don't need days off between sessions with this method.

[@chan108dra]

I don’t think it good for those new guys Blood need oxygen and this can back fire

[@0713mas]

First time ever Hahaha!!!

[@olympicfitness]

Bloody hell. Read around the subject and understand the risks, benefits and methods before you do it! You can cause pretty bad tissue damage if done incorrectly. To be fair, this fella isn't perfect whatsoever. No measurement of applied pressure, ie with a cuff!! He just ties off some knee wraps and guesses...

[@gustavolealgomes5448]

can you elaborate on tissue damage? how so?

[@jakesmith6337]

If this works why do you have pencil arms ?

[@millennialsunited2373]

He's over 6' w/ long limbs

[@coachmason2346]

Hahaha. No. Not worth it for me. No thanks

[@candleankle1805]

This is pretty stupid.

[@alexthewrathful]

Not if you're injured.

[@brainpower6807]

alexthewrathful,blood flow restriction this is not magic , you can use the same weight without blood flow restriction and get the same results. journals.plos.org/plosone/article?id=10.1371/journal.pone.0012033

[@MikelArteta2024]

Not really... brilliant for injuries and rehab, as they touched on in the video.

[@anthonygalang4120]

Care to elaborate?

[@alexthewrathful]

So you just gave me a link to hyperthrophy? I know volume makes the muscle grow more but you do realize that you can use even less weight than "the low weight" and still achieve the same results as far as I've heard. I think you just gave me link to a scientific approach regarding muscle growth, but I'm not sure.. Still thanks for sharing and please correct me if I'm wrong :) - Just to clarify: if you lift something e.g.a set like 20x x 4 sets with a weights that are 50% your of your one rep max I think occlusion gives the same muscle growth using maybe only like 25% of your one rep max. (THESE NUMBERS ARE MADE UP I just wanted to prove a point) :P