![]() Lastly, according to a study in the Journal of Strength and Conditioning Research, similar muscle gains can be obtained using a significantly lighter weight. That said, increased EMG is positively correlated with muscle growth. ![]() Just because “exercise A” elicits higher EMG than “exercise B” doesn’t implicitly mean that “exercise A” is better for building muscle. The reason being is that there are numerous other factors at play. Granted, EMG activity isn’t the end all be all of the muscle mass. That said, researchers stated that when both cellular swelling and metabolite accumulation are present, the hypertrophic effects are greater (2).īFR training also increases EMG (electromyography) activity, according to the above-mentioned research published in the International Journal of Sports Medicine. Therefore, it’s thought that cellular swelling induced by BFR may also contribute. Interestingly enough though, there have been instances where metabolites did not accumulate yet hypertrophy still occurred. Therefore, many think this is the main mechanism through which BFR training promotes muscle growth. In the same study, researchers have found that BFR training is “ a good way to increase the accumulation of metabolites”. So anytime you can stimulate any of those anabolic growth factors/metabolites listed, that’s going to be great for muscle growth. The predominant theory involves something called metabolic stress.Īccording to one study, metabolic stress “ stimulates a subsequent increase in anabolic growth factors, fast-twitch fiber recruitment, and increased protein synthesis through the mammalian target of rapamycin (mTOR) pathway” (2). ![]() However, there are a number of theories that have come out of the various studies on the topic. After all, researchers are still examining what exact mechanisms cause the muscle to grow in general. Occlusion straps will simply give your muscles an increase in size, provided you use them correctly. Bodybuilders have known this for a while. So let’s get into what’s actually going on with BFR training.Įncouraging more blood flow to the muscle is a good strategy for building muscle. Beyond having quite a bit of research behind it, it's important to note occlusion training is simply a new technique to achieve something we’ve always known to promote hypertrophy. It’s okay to be skeptical though because it’s rare that a new technique comes along that isn’t just another gimmick. ![]() You’ll discover how it can totally change your perspective and your workouts. Sounds kind of odd, right? After all, what we know about building muscle and strength has been pretty standard and proven, so if it works why challenge that, right? Well, in a moment, we’ll be going into more detail about the specifics of how to implement BFR training and why it’s so powerful. It begins when you secure occlusion straps (or any type of tourniquet) over a target muscle, similar to if you were getting blood drawn, but instead of getting a needle injected into your arm, you start performing contractions. In this article, you’ll discover more details about what blood flow restriction training is, how it works, and how you can use it to your advantage.įirst, let’s answer the question of what is blood flow restriction training (also called occlusion training )? Put simply, it’s a method where you restrict blood flow to a certain part of the body and then train it. One of the biggest reasons is that there’s a lot of promising research showing blood flow restriction training (BFR) is a viable method for building muscle (1). Blood flow restriction training has been getting a lot of attention lately, some even calling it a revolutionary new training system. ![]()
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |