Occlusion training – what is BFR training?
Occlusion training is a specific training method that involves performing physical exercises while using special compression bands designed to restrict blood flow in the muscles. This type of workout may positively affect muscle mass and strength, and it can also contribute to improving muscle endurance. BFR training - who is it for? What exactly is occlusion training? What effects can be achieved when exercising with restricted blood flow?
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Occlusion training - what is it?
Occlusion training, also known as BFR training (Blood Flow Restriction Training), is a form of exercise performed under hypoxic conditions, meaning with reduced oxygen supply.
BFR training uses special bands or elastic wraps that reduce blood flow to the working muscles. These are usually placed just above the muscle the athlete wants to engage. For example, if the goal is to target the biceps and triceps, the band should be placed below the deltoid muscle, while for calf development, the bands should be placed below the knees. Correct placement of the band is crucial – it should not cause numbness or tingling in the limbs but should still allow a slight flow of blood.
How does occlusion training work?
Occlusion training restricts blood flow to the muscles, which reduces the amount of oxygen and nutrients delivered to muscle cells. This forces the muscles to work anaerobically. Such a condition can activate fast-twitch muscle fibers – the type of fibers that are typically engaged later during traditional workouts with heavy loads. Studies suggest that venous occlusion can lead to a significant increase in blood lactate levels, and this effect can be achieved using relatively light training loads.
BFR training can be done as a standalone workout or as a finisher for a specific muscle group. A key rule is to use loads that do not exceed 10–50% of your one-rep max.
Typically, occlusion training involves performing 4 sets of each exercise, with around 15 repetitions per set. Rest periods between sets should be short, about 30–60 seconds.
Some trainers believe that to be effective, the bands should not be removed during the workout, while others suggest removing them between sets to stimulate circulation. The approach should be adjusted individually in consultation with a trainer or physiotherapist.
Occlusion training - who is it for?
Occlusion training is a method often used by bodybuilders and physique athletes. It can also be beneficial for athletes returning to regular physical activity after injuries such as fractures, dislocations, or sprains, as it may support connective tissue regeneration.
Moreover, BFR training can be useful for active individuals dealing with joint pain – during occlusion workouts, the joints and ligaments are under less stress compared to other training methods. It can also be an intriguing option for experienced athletes looking to break through training plateaus and increase workout efficiency.
BFR training - effects
Blood Flow Restriction Training promotes muscle hypertrophy, meaning it can produce similar results to heavy-load training. However, BFR exercises use much lighter weights, which is gentler on tendons and joints and lowers the risk of injury.
Research suggests that BFR training may cause significant hormonal changes, such as increased growth hormone levels, while reducing cortisol release. This can help limit muscle protein breakdown and decrease muscle catabolism. It can also raise somatotropin levels without increasing creatine kinase, an indicator of muscle fatigue.
Since BFR training uses light loads, it does not cause significant muscle cell damage, which supports faster recovery after exercise. It can also help speed up rehabilitation after injuries, shortening recovery time.
BFR exercises can almost immediately activate type II fast-twitch muscle fibers, which in conventional training are engaged only toward the end of a set. This may lead to quicker progress in strength, muscle mass, and endurance.
However, occlusion training also has limitations. Some athletes may experience pain or a burning sensation in the muscles during the workout. In addition, BFR is only applicable to muscles of the upper and lower limbs, so it cannot directly target the back or chest muscles.
Is occlusion training safe?
Occlusion training is an unusual method, but when performed according to proper guidelines and by people without contraindications, it is considered safe and can help achieve results faster.
It is important to use proper BFR bands, not improvised alternatives, as these can be dangerous. The pressure of the bands must be adjusted correctly – too much pressure can increase the risk of thrombosis, tissue hypoxia, and even reduced brain oxygen supply. Also, BFR workouts should not be too long – they should last no more than 30 minutes, as prolonged use of compression bands can damage blood vessels and venous valves.
Occlusion training - contraindications
While BFR can be an effective form of exercise, it is not suitable for everyone. People with diabetes, atherosclerosis, or varicose veins, as well as those with a history of thrombosis, should avoid it.
Because BFR can raise blood pressure, athletes with hypertension, heart failure, or peripheral artery disease should be cautious. In such cases, a looser application of the compression band may be a safer option.
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