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How Can Football Players and Other Athletes Benefit from Occlusion Training?

In a recent study conducted by researchers at Middle Tennessee State University, it was found that occlusion training has the ability to improve or increase muscular strength. The test was participated by Division 1A football players who, for 4 straight weeks, had to undergo some low-intensity resistance workouts with occlusion or blood flow restriction on both their upper and lower limbs. The primary goal of the study was to show everyone how increasing muscular strength can be affected by occlusion.

What Were the Participants Made to Do?

A total of 32 Division 1A football players volunteered to participate in the study. Each of them was randomly assigned to a group, either the control group or the occlusion group. Some tests were also performed prior to and following the training sessions to be able to get girth measurements for the lower arm, upper arm, thigh, and chest; body mass; blood pressure; the height; and the 1RM on the bench press and squat. The workloads used during the experiments were based on the 1RM for every lift.

How Was the Blood Flow Restriction Done?

In the tests, occlusion or restriction of the blood flow to the muscles was performed with the use of elastic bands on the closest portion of both the upper and lower extremities during the blood flow restriction training.

The purpose of the bands was to restrict the brachial artery on the upper arms, as well as on the femoral artery on the legs. These bands were not removed all throughout the workout session, and even during the rest periods.

The blood flow restriction bands were first applied on the arms. Then after the completion of the bench press, the pressure was released. Following that, the blood flow restriction bands were transferred to the legs during the squat. Again, the pressure was released immediately after the squats were finished.

What Were the Results?

According to the experiment results, those in the blood flow restriction group had increased bench press and squats.

It turned out also that they had improved upper and lower chest girths, much more than those participants who did not undergo blood flow restriction training.

Final Thoughts

By taking a closer look at the results of the experiment, it is easy to say that even with low intensity workout, it is still possible to gain muscles, just like what happens when you undergo high intensity training without occlusion. What's even more surprising is that occlusion training can lead to greater hypertrophy and muscular strength compared to traditional methods of training.

Clearly, this kind of training is best for athletes who are injured or cannot afford to do any high intensity training. If you want to grow your muscle size and improve its strength, this training using blood flow restriction bands is for you.