The Use of Occlusion Training to Produce Muscle Hypertrophy

doi:10.1519/SSC.0b013e3181a5a352

Paper

The Use of Occlusion Training to Produce Muscle Hypertrophy

Published Jun 1, 2009 · J. Loenneke, T. J. Pujol

Strength and Conditioning Journal

Q1 SJR score

178

Citations

11

Influential Citations

Full textSemantic Scholar

Abstract

LOW-INTENSITY OCCLUSION (50-100 MM HG) TRAINING PROVIDES A UNIQUE BENEFICIAL TRAINING MODE FOR PROMOTING MUSCLE HYPERTROPHY. TRAINING AT INTENSITIES AS LOW AS 20% 1 REPETITION MAXIMUM WITH MODERATE VASCULAR OCCLUSION RESULTS IN MUSCLE HYPERTROPHY IN AS LITTLE AS 3 WEEKS. A TYPICAL EXERCISE PRESCRIPTION CALLS FOR 3 TO 5 SETS TO VOLITIONAL FATIGUE WITH SHORT REST PERIODS. THE METABOLIC BUILDUP CAUSES POSITIVE PHYSIOLOGIC REACTIONS, SPECIFICALLY A RISE IN GROWTH HORMONE THAT IS HIGHER THAN LEVELS FOUND WITH HIGHER INTENSITIES. OCCLUSION TRAINING IS APPLICABLE FOR THOSE WHO ARE UNABLE TO SUSTAIN HIGH LOADS DUE TO JOINT PAIN, POSTOPERATIVE PATIENTS, CARDIAC REHABILITATION, ATHLETES WHO ARE UNLOADING, AND ASTRONAUTS.

Highly Cited

Study Snapshot

Low-intensity occlusive training effectively promotes muscle hypertrophy in as little as 3 weeks, benefiting those with joint pain, post-operative patients, cardiac rehabilitation, and unloading athletes.

PopulationOlder adults (50-71 years)

Sample size24

MethodsObservational

OutcomesBody Mass Index projections

ResultsSocial networks mitigate obesity in older groups.

The Use of Occlusion Training to Produce Muscle Hypertrophy

References

Citations