If you can’t do 30 repetitions during the first set or 15 repetitions during the following, the wraps are either too tight or the weight is too heavy. Start your exercises with 30 repetitions in the first set and do 3 more sets with 15-30 repetitions. It’s recommended to use light weights during occlusion training, usually 20-30% of your one-repetition maximum to muscle failure. Occlusion training is primarily used for and shows best results on weightlifting exercises like squats, leg press, leg curl, bench press, triceps push-downs, and biceps curl. There is a nice video, which shows all these processes within your body. The increased growth of these fibers, thus, comes in really handy. So, by using occlusion training, you can reap the benefits of an intense and heavy load training without actually doing it! Īs a Ninja Warrior or any bar athlete, you need these fast-twitch muscles, as explosive movements are mandatory for certain obstacles. įast-twitch fibers have the highest energy expenditure and growth potential but are hardest to activate. Increase in fast-twitch muscle fibersĪnd now the best part: By restricting the blood flow slow-twitch muscles, or so-called type 1 fibers, run out of oxygen much earlier, resulting in an increased activation of fast-twitch (type 2) muscle fibers.
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