Low Intensity Alternatives for Strength and Hypertrophy

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Kenny Croxdale
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Low Intensity Alternatives for Strength and Hypertrophy

Post by Kenny Croxdale » Sat Jun 28, 2014 11:15 am

The research date presented in the video below by Dr Jake Wilson is on Blood Flow Restriction Training (aka Kaatsu/Occlusion Training).

I "Cliff Noted" some of the points make in the presentation.

1:35 min means you can find the information at 1 minute 35 seconds into the video seminar.

Kenny Croxdale

Low Intensity Alternatives for Strength and Hypertrophy
http://www.nsca.com/Videos/Conference_L ... pertrophy/" onclick="window.open(this.href);return false;

Power Point Presentation
http://www.nsca.com/uploadedFiles/NSCA/ ... 1%20Wilson(1" onclick="window.open(this.href);return false;).pdf

Blood Flow Restriction/Occlusion Training Research

1) 60-75% of 1 RM produces Peak Muscle Protein Synthesis. (1:35 min)
Muscle Protein Synthesis = Muscle Growth

2) Metabolic Stress increases Lactate and Hydrogen Ions which produce an increase in muscle growth. Sets must be trained near failure. (1:50 min)

3) Non-Rest Condition in Set. No Intra-Rest in set, NO resting between repetitions. (2:30 min)
a) Increases Fatigue (Increase Lactate and Hydrogen Ions)) promotes muscle growth.
b) Increase Motor Units, greater Muscle Fiber Activation (Type I, IIa, IIb/X).
c) Load of 60-85% necessary for Hypertrophy.

4) Another Method of Strength Training with Lower Intensity, Blood Flow Restriction. (6-9:50 min)
a) 20-30% 1RM with Blood Flow Occlusion produces Hypertrophy.
b) Type IIa and IIb/x Muscle Fiber must be worked to increase Strength and Size (Hypertrophy).
c) Blood Flow Restriction Training produces fatigue.
Slow Twitch Fiber are fatigued quickly.
To maintain the load, Type II Fibers are innervated once Slow Twitch Muscle Fiber are exhausted.
d) Research: Walking with Blood Flow Restriction produced Hypertrophy.
e) Blood Flow Restriction with 20-30% of 1RM produces higher lactate (fatigue for muscle growth)
f) Motor Unit Recruitment with Blood Flow Restriction with 20-30% of 1 RM is comparable to Traditional Hypertrophy Training with 60-85% of 1 RM.

5) Arm and Leg Blood Flow Restriction (9:50 min)
a) Arm Blood Flow Restriction elicits growth in chest, upper back, shoulders, etc.
b) Leg Blood Flow Restriction elicits growth in glutes, hamstrings, etc.

6) Cell Swelling (aka "The Pump") (11:40 min)
Creates an Anabolic Environment for Muscle Growth.

7) Venous Blood Flow Restriction via Blood Flow Restriction (14:00 min)
a) Venous Blood Flow = Blood Flow Back to the Heart
b) Restriction of Blood Flow traps Blood in the Muscle creating "The Pump".
c) Blood Flow Restriction > Metabolic Stress > Cell Swelling.
d) The Cell Swelling "Pump" produces this Anabolic Environment for Muscle Growth.

8) David Gunderman Research Research(14:35 min)
a) 8 Sets X 10 Repetition X 70% 1RM
b) Blood Flow Restriction 20% 1RM X 30 Repetition, 15 Repetitions, 15 Repetition. 15 Repetition Sets.
c) Blood Flow Restriction increased Acidity in Muscle (Metabolic Stress) to a greater extent than the 80% 1RM X 8 Sets X 10 Repetition.
d) Increased Muscle Acidity increases Hypertrophy and Strength.

9) Best Exercise Mode for Blood Flow Restriction (20:20 min)
a) Modality: Exercise being used. Walking increase muscle growth moderately, weight training substantial increase in muscle growth.
b) Frequency: 2-3 time per week for best gains.
c) Rest Periods Between Sets: 30 second between sets maximize fatigue, which stimulates muscle growth.
d) Contraction Type
1) Eccentric: Mechanotransduction in an Eccentric Action produces Muscle Damage, which increases muscle size and strength.
Mechanotransduction is more effective with "Traditional Training".
2) Concentric: Blood Flow Restriction with a Concentric Contraction produces the greatest training effect, increased muscle mass.
Hypertrophy with Blood Flow Restriction occurs via Metabolic Stress rather than Mechanotransduction.
Greater Motor Unit Recruitment with Concentric Contraction via Blood Flow Restriction.
e) Venous Blood Flow Restriction
1) Wrap Width: 5 cm width Wrap. Knee Wraps (about 7 cm width) are the Most Practical.
2) Rate of Perceived Exertion (Pain): 6 or 7 (Moderate Wrap) on a Pain Scale of 10.
3) Keep the wrap on until the exercise sets are completed. This maximizes Metabolic Stress, eliciting greater muscle growth.

10) Arterial Blood Flow Restriction
a) Arterial Blood Flow Restriction = Shutting Down Blood Flow from the heart to the muscles.
b) This is does NOT allow Cell Swelling ("The Pump"). It negates the effects of Blood Flow Restriction.
c) A Rate of Perceived Exertion (Pain) is a 10 or a 9. Do NOT go there!!!

11) Muscle Protein Synthesis
Muscle Protein Synthesis = Muscle Growth
Blood Flow Restriction dramatically increases Muscle Protein Synthesis.

12) Unique To Blood Flow Restriction Training (36:40 min)
a) High Intensity Training (80% 1RM) primarily increase in Type II Muscle Fiber.
b) Blood Flow Restriction an increase in Type I and Type II, stimulates all the Muscle Fiber. Plus an increase in Muscle Protein Synthesis.

13) Elderly Athletes (37:20 min)
a) Elderly athletes have a blunted response with training to Muscle Protein Synthesis compared to Young Athletes.
Blunted Muscle Protein Synthesis = Less Hypertrophy/Strength Increase.
b) Muscle Protein Synthesis via Blood Flow Restriction with Elderly Athletes produces the Same Muscle Protein Synthesis as Young Athletes!

14) Bed Rested Injured Blood Flow Restriction (38:45 min)
a) Intermittently Wrapped for 5 minutes, with 3 minute rest between sets (Knee Wrap taken off for rest between sets).
b) Blood Flow Intermittent Restriction Blunts Muscle Atrophy, decreases muscle loss.

15) Blood Flow Restriction Protocol (39:20 min)
Progression of Blood Flow Restriction Exercise Protocol for Faster Recovery.

16) Case Study: Bodybuilder Osteochondral Fracture
(Cartilage covering the end of a bone in a joint is torn.)
Dr. Jacob Wilson, University of Tampa
a) Medical Prognosis. Surgery but NO High Intensity Training.
b) Low Intensity Blood Flow Restriction was utilized.
b) Thirty Days after Blood Flow Restriction no surgery was required.

17) Populations To Use It With (41:05 min)
a) Athletes: Increases Recovery
b) Bodybuilders: Increase Muscle Mass
c) Injured: Increase Recovery for Injured.
d) Elderly Increases Muscle Mass

18) Summary of Application (41:00 min)
a) Use 5-7 cm Elastic Knee Wraps
b) Introduction with Isolation Exercises: Leg Extensions, Triceps Push Downs, etc
c) Progress to Compound/Multi-Joint Movements: Squats, Bench Press, etc.
c) Rest Periods: 30 second between sets.
d) Non-Rested Condition: NO pauses/rest between Repetitions.
e) Frequency: 2-3 Days Per Week.
f) Injured Athlete: Athletes unable to move, preform Intermittent Blood Flow Restriction.
5 minutes Blood Flow Restriction with 3 minute rest (Knee Wrap taken off).
Thanks TimD.

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Re: Low Intensity Alternatives for Strength and Hypertrophy

Post by Dub » Tue Jul 01, 2014 6:13 am

Thanks for the links and the summary Kenny! That's a very good sum-up of all the research and do's and don'ts of occlusion training. Very interesting stuff.
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Re: Low Intensity Alternatives for Strength and Hypertrophy

Post by robertscott » Tue Jul 01, 2014 12:29 pm

It's something I've been meaning to try for a while now. A few sets of occluded arm training might be a nice little boost.

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Re: Low Intensity Alternatives for Strength and Hypertrophy

Post by Rebeca35 » Mon Jul 14, 2014 7:26 am

Interesting stuff :)

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