Summary
Occlusion training, also known as blood flow restriction (BFR), uses bands to partially restrict venous blood flow while letting arterial blood in, creating a hypoxic, metabolite‑rich muscle environment that mimics heavy lifting and drives growth with light weights. The method recruits high‑threshold motor units early, causing intense metabolic stress and rapid fatigue, even at ~20–30% of one‑rep max. Used correctly, BFR builds muscle, protects joints, and helps lifters maintain progress when heavy training isn’t practical. Improper application, excessive tightness, or misuse can cause harm. It’s a supplemental tool for advanced training, rehab, and longevity, not a replacement for traditional resistance work.
Muscle and Fitness
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