Occlusion Training: Bigger Muscles with Less Weight [BFR Training Bands]

Occlusion training with BFR bands

Occlusion Training with BFR Training Bands: Bigger Muscles with Less Weight

The purpose of this article is to define occlusion training and how BFR training bands can benefit both healthy athletes as well as those who have suffered an injury or are experiencing chronic joint pain. Learn how you can use light weights and achieve the same results as when using heavy weights.

Gain More Muscle with Less Weight using BFR Training

Occlusion Training, also known as Blood Flow Restriction Training or BFR for short, is currently being discussed as a new method in strength and endurance training to positively affect muscle hypertrophy as well as endurance performance. In this context, occlusion is referred to as a closure or partial closure of a hollow organ (eg. a blood vessel) or a body passage to any of our limbs (arms and legs). Basically, controlling the restriction of blood from our limbs to achieve a positive outcome in muscle health, muscle strength, endurance and size with minimal load.

More Muscle with Less Effort

With only 10 to 30 percent of the weight, you would normally lift, you can now achieve close to the same results as if you were lifting heavy. Occlusion training enables you to use less weight while still achieving close to the same muscle gains.

How Does Occlusion Training Work?

There are still varying opinions about the effectiveness of occlusion training at this time in the fitness industry. Nonetheless, its popularity appears to be spreading as more and more fitness enthusiasts and athletes are jumping onboard. So let’s take a closer look at how occlusion training works.

Occlusion training involves using a BFR training bands which are then wrapped around the top of either arms or legs with enough pressure to restrict or occlude, blood flow from the veins but not the arteries. In this way, blood continues to flow or be pumped into the limbs as you exercise, through the arteries. However, veins struggle to move the blood back out of the limbs and back to the heart causing the blood to pool in those muscles. Can you picture the pump this would create?

Three Ways Occlusion Training Creates Muscle Growth

The pump is one of three ways BFR training causes muscles to grow. By generating such an intense pump, muscle cells become filled with so much blood that they have to grow.

The second way occlusion training causes muscle growth, and much like lifting heavy weights is by recruiting larger fast-twitch fibers. These fibers are recruited due to high levels of blood being forced into the muscle cells and resulting in low oxygen levels.

Thirdly, when there are low levels of oxygen, higher levels of lactic acid are generated which may lead to increased protein synthesis.

The Basic Concept of Blood Flow Restriction Training

The basic concept behind the occlusion method, or BFR (blood flow restriction), is to work out with less weight but get the same results as if you were working out with heavy weights. So we are using a minimal load to achieve maximum muscle stimuli.

Don’t think for a second that just because we are using much lighter weights this workout will be easier. In reality, when combining occlusion bands and the correct exercise routine, this workout can be quite intense.

Who can Benefit from Occlusion Training?

Occlusion training can be used by anyone, but if you are uncertain about whether this method of training is suitable or beneficial for you maybe we can help.

  • Are you looking for a new method to create bigger pumps at the gym? Then occlusion training may be for you.
  • Are you looking for a faster way to heal an injury? Then occlusion training may be for you.
  • Are you unable to lift heavy due to joint pain? Then occlusion training is definitely for you.
  • Are you a heavy lifter but would like to avoid possible joint problems in the future? Then try adding occlusion training to your workout routine.
  • Would you like to step up your workout intensity without adding extra strain to your joints? Then give occlusion training a try.
  • Would you like to add more volume and intensity to your workout routine without overtraining? This may help.
  • Do you workout at home but can not afford or have the room for heavy weights? Then occlusion training is for you.

Most Popular Reasons to use Occlusion Training?

There are two very good reasons to use occlusion training. The first reason for us gym rats is to achieve greater pumps. And who doesn’t want a good pump? Our second reason is to keep you in the gym after an injury. And we all know how devastating it is when our workouts come to a halt. For example, elbow pain can keep you from doing your biceps or triceps training. Not to forget knee pain, which can stop your leg workout routine dead in its tracks.

Occlusion Training for Muscle Growth with Mind Blowing Pumps

One great advantage of occlusion training is that it can be utilized by healthy athletes to obtain pumps you’ve never experienced before. The kind of pump that makes you want to cry with agony on the outside, but at the same time makes you smile on the inside. After all, and I’m sure you’ll agree, it’s that pump that keeps us coming back for more. It’s what keeps us in the gym. It’s what keeps us motivated. And most importantly it’s what makes our muscles grow.

Occlusion Training for Rehab or Injuries

One of the great benefits of occlusion training is that you will no longer need to skip a workout due to pain or injury. With occlusion training, you can continue working out with much lighter weights to push blood into the affected area. This will help expedite the healing process by pushing more blood and thus more nutrients to the injury.

In many cases, chronic pain caused by osteoarthritis, rheumatoid arthritis, bursitis, gout, strains, sprains can be debilitating, to say the least. Some common terms heard in the gym include tennis elbow and golfer’s elbow. If you’ve ever experienced any of these you know how painful they can be, and how they can make lifting heavy weights impossible. However, by using occlusion training you can bypass most of the pain by using lighter weights and not miss any more time at the gym.

Which Muscles can you Exercise with Occlusion Training?

BFR training bands are essential for controlling blood flow from the muscles being trained. However, we can only fit these bands at specific areas which limit the muscle groups available for this method.

Here is a list of muscles we can exercise with BFR training:

  • Arms:
    • Biceps
    • Triceps
    • Forearms
  • Legs:
    • Quads
    • Hamstrings
    • Calves

That said, due to limitations on placing the BFR training bands, we are unable to use occlusion training for shoulders, back, glutes, and any core area muscles.

Occlusion bands must be placed above the muscle group you are targeting. I have seen articles suggesting you can use BFR training for glutes, which simply is not true. So don’t be misinformed by such claims.

How to use Occlusion Training Bands Correctly

Before moving on to our training methods, knowing how to use and apply occlusion bands is paramount to your success. First let me say, I do not believe in making your own BFR bands for training purposes by using wristbands or knee wraps. I strongly believe in using a product specifically manufactured for occlusion training and to follow the manufacturer’s safety instructions and precautions.

The elasticity of these bands is important for controlling blood flow from the targeted muscle group. But at the same time, and most importantly, it will help avoid complete blood flow restriction. BFR bands when used correctly are designed to slow the blood flow leaving the limbs and not how much blood is entering the limbs. Not using the proper bands or over tightening can completely restrict blood flow to the limb and should be avoided at all times. Always follow the instructions from the manufacturer for best results and to avoid injury or complications.

Arm BFR Training: Correct Position and Tightness

To train arms, place the occlusion bands around the top part of your arm between the bicep and shoulder muscles. Bands should be tightened to about 50 to 70 percent tightness level, where 100 percent would be close to complete restriction. Depending on body type these levels may vary for the best results. Experiment and find what works best for you. In some cases rather than tightening the bands, increase your reps from 30 to 50 and decrease your rest periods between sets.

Leg BFR Training: Correct Position and Tightness

The same goes for leg training except that you will be positioning the BFR bands high up on the thigh area right beneath your glutes. Again, experiment with the tightness levels and adjust accordingly.

Finding the Ideal BFR Training Band Size

I have found that wider bands (2 inches and up) perform better than narrow bands. Narrow bands tend to cut into the skin when not wearing a shirt that covers the upper arm area. It appears they do not control the blood flow as effectively as the wider BFR training bands. With the narrow bands, tighter fixation is required than with wider  BFR bands, which increases the risk of over-tightening arterial vessels. Furthermore, if you are big into using these for your leg routine, definitely invest in a wider bandwidth (2-3 inches at least).

Now that we have covered the correct positioning and tightness required for best results, let’s address the BFR training methodology.

BFR Training Methods for Best Results: Reps and Loads

Now that we’ve got all bases covered, it’s time to hit the weights and put these bands to the test. Here are your basic workout instructions to follow when using BFR training bands for effective occlusion training.

  • Apply bands at the correct position and tightness level
  • Load: 10-30% of 1RM (1 rep max)
  • Repetitions: to muscle failure (at least 30-50 reps)
  • Training sets: 3-5
  • Execution speed: 2-0-2-0
  • A 30-second break between training sessions
  • Leave cuffs between sets
  • Remove cuffs when exercise routine is completed
  • Try applying supersets when possible


In conclusion, it can be stated that occlusion training can be used in any performance area and is a very good alternative when used alone or in combination with “normal” strength training. Older and injured persons, as well as competitive athletes, seem to benefit from occlusion training, especially in training phases in which little weight can be handled. Competitive athletes with a high competitive and training density can benefit from the occlusion training, especially during the season.

Rehab times could be kept shorter in this way. It would be conceivable to incorporate “occlusion sessions” into your normal training plan in order to constantly set new stimuli for muscle growth. In addition, it helps athletes to rebuild muscle faster after an injury to get back in the game.

We hope our article on How Occlusion Training with BFR training bands can Benefit You was helpful. If you enjoyed this article, feel free to share.

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