Posts Tagged ‘occlusion’

Occlusion Training Also Works for Large Muscle Groups

Friday, July 23rd, 2010
Kaatsu Training
Kaatsu Training

You may have read my post on occlusion training (or Kaatsu training) from a year ago. If not, the basic premise goes something like this:

Occlusion training refers to blood flow restriction (BFR) to small muscle groups like the biceps and triceps, then using single-joint resistance training with 20% of a 1 rep max. The results produced up to a 300% greater increase in strength and up to an 800% greater increase in muscle thickness, over the subjects who used traditional strength training methods.

The initial reported study had noted great results for BFR exercise in small muscle groups using single-joint exercises. For example they measured the results of occlusion training on the biceps after 2 weeks of biceps curls.

At Project Swole, we are more interested in the results on large muscle groups using multi-joint exercises, such as the bench press, squat, or deadlift.

So today’s question remains: does occlusion training increase the strength and size of large muscle groups during multi-joint exercises, when blood flow is restricted from the extremities?

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How to Build Muscle Mass Fast with Kaatsu Training

Thursday, July 9th, 2009

Douglas Robb at HealthHabits posted the other day about the Occlusion/Kaatsu training method, which is popular in Japan. While not necessarily useful to me, I found it a very interesting read.

Kaatsu Training
Kaatsu Training / Occlusion Training

What Kaatsu Training Does

Kaatsu training looks like it can increase muscle hypertrophy significantly more than regular resistance training over an extremely short period of time. In fact the results of the studies show that 2 weeks of Kaatsu training increases muscle mass to a higher degree than 5 weeks of regular resistance training.

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