Most bodybuilders would disagree that you can build muscle with light weight workouts. And I would absolutely agree. That is until I heard of BFR training. BFR training and the use of BFR bands enable you to strength train using light weights while still getting the same benefits of heavy weight lifting. But without the negative side effects such as injuries or joint pain.

If you are dealing with joint pain and your workouts are suffering as a result, then Blood Flow Restriction Training may be the answer to your problems. Blood flow restriction training can put you back in the gym, or help you stay in the gym by helping you put less strain on your joints and thus continue your weight training regimen without any downtime.

Do you suffer from joint pain lifting weights? Then you must try BFR Joint Friendly strength training…

I have been lifting weights for over 30 years. So you can imagine all the countless heavy reps and sets my body has endured. Trust me it’s not the muscles that suffer after so many years, it’s the joints.

Less Pain with Light Weight Workouts

There have been many times where I would be in so much pain I could either not left at all, or only with very light weights. And if you’re like me, no lifting at all is pretty not an option. And lifting light weights is a waste of time if you’re trying to put on muscle. Well, unless of course, you’re using the BFR training bands, also known as occlusion training bands.

With occlusion training, I am now able to stay in the gym, lift with lighter weights to avoid pain, while getting the same benefits of lifting heavy. This can be great for those of you with elbow pain, or knee problems. Furthermore, if you’re like me and have back problems and can no longer perform heavy squats or presses, using BFR bands on your legs is also quite effective.

Top Recommended BFR Training Bands

What is Blood Flow Restriction Training?

In a nutshell, BFR training utilizes blood flow restriction bands which cause blood flow restriction or occlusion, causing blood to pool in the targeted muscle. This causes an extreme muscle pump much like training with heavy weights while only using around 20 to 30% of your one-rep max.

So for example, if a typical bicep routine for packing on some muscle involves 50 lb dumbbells, you would use 10 to 20 pounds to perform the exercise. Trust me when I say, this is a great way to build muscle with light weights.

How Do Occlusion Bands Work?

BFR bands are wrapped tightly around the top of each arm, or legs, or even above the calves with enough pressure to occlude blood flow from the veins but not the arteries. This enables the arteries to continue the flow of blood to the targeted limbs while you exercise, but the veins struggle to move the blood back out of the limbs and back to the heart. This results in more blood being pushed into the muscle than can be pushed back out for the duration of the exercise. Can you imagine the pump?

“Essentially we are creating an environment where blood goes to the muscle faster than it can escape.”

The science behind occlusion training is that it causes muscle growth similar to using heavy weights while using light weights. Here are the three ways BFR training with occlusion bands creates muscle growth.

3 Ways BFR Training Builds Muscle with Light Weight Workouts

1. Much like lifting heavy weights, the muscles are filled with so much blood they are forced to grow through cell swelling! This cell swelling, in turn, inhibits protein breakdown and stimulates protein synthesis.
2. Also, very similar to lifting heavy weights, occlusion training recruits fast-twitch fibers due to the high level of blood being forced into the muscles due to low oxygen levels.
3. When there are low levels of oxygen, higher levels of lactic acid are generated and can lead to increased protein synthesis.

Joint Friendly Strength Training: Who Will Benefit from using BFR Training Bands?

Are you a candidate for occlusion training? The simple answer is yes. Everyone can benefit from occlusion training. Using BFR bands can help you immediately and long-term.

Immediate Benefits of Blood Flow Restriction Training:

Elbow Pain.
If you are experiencing elbow pain such as tennis elbow or golfer’s elbow then performing any variation of bicep or triceps routines can be excruciating. If you fall into this category, training with BFR bands will definitely benefit you.

Knee Pain. We all know that building bigger quads requires lifting heavy weights. However, with your occlusion training method, you can be back at training legs again without the heavy load.

Back Problems. Heavy barbell loads on our back and even heavy leg presses can keep us from doing any kind of leg training when suffering back problems. But by using occlusion training bands, you can be back in the gym again getting a great leg workout while using light weights.

Long-term Benefits of Occlusion Training:

Using BFR bands as an addition to your current workout routine can help you avoid many joint pain lifting weights in the future and keep you in the gym. Or at least keep you productive.

Say for instance you are unable to make it to the gym due to an ice storm. Well, you probably don’t have 60 lb dumbbells lying around the house. But with BFR bands, all you need to save the day is a pair of 10 to 20 lb dumbbells.

And if you are like me and enjoy beating yourself up at the gym and don’t know when to quit, then you may want to throw in some extra blood flow restriction exercise routines instead. This will definitely help keep you from destroying your joints over time.

How to Use BFR Training Bands to Build Muscle with Light Weight Training

Let’s start by addressing the different sizes of BFR Bands, followed by the recommended workout methodology.

What Size BFR Training Band should I use?

So what size BFR bands should you be using? It is fairly simple. I have noticed from experience that for the best occlusion in the arms a 2-inch band to be very effective. Anything smaller is less effective when it comes to blood flow restriction. Furthermore, smaller bands tend to pinch the skin more than a wider BFR band.

For training legs, you could use a 2-inch band, however, a 3-inch band or higher would be a more effective choice for this larger muscle group. If you don’t want to invest in two sets of bands, then definitely try the 2 inches first for both legs and arms. You can always buy another pair later.

Light Weight Workouts Training Methodology

Once you’ve decided on what size to use, it’s time to put them into action. Here are some basic instructions you can follow to get an effective joint friendly workout.

• Load: use no more than 10 to 30% of your one-rep max (1RM).
• Repetitions: reps should be performed to muscle failure or at least 30 to 50 reps per set.
• Training sets: 3 to 5 sets
• Execution speed: 2-0-2-0
• Short breaks between sets: 30-second max
• Leave and tension between sets, and only remove after the exercise is completed.
• Try using supersets when possible.

As you may have noticed, just because the weights are light does not mean this will be an easy workout. To the contrary. When performed correctly, training with the occlusion training method can be very intense, yet very satisfying.

Bottom Line

Anyone can benefit from blood flow restriction training. Whether you’re into high-intensity weight training as a professional athlete, a bodybuilder, or an avid weightlifter who wants to grow some extra strength or build muscles, occlusion training is an excellent form of training to add to your current routine.

As we learned in this article, BFR training is especially good for joint sufferers. BFR Bands are perfect for joint friendly strength training, both at home or the gym.

Not only will these bands help you avoid joint pain lifting weights, but they are very practical for working out at home as they do not require heavy weights. All it takes is a few dumbbells to build muscle with light weight workouts making this ideal for anyone who wants to workout at home without all the expensive heavy weights.

If there is one thing I’ve learned over the years, when it comes to weight training and bodybuilding, it is not how much you lift but rather how smart you lift.

Recommended Reading:

• Top Benefits of Occlusion Training [A Comprehensive Guide]
• Best BFR Bands Review & Product Guide
• Big Forearms with Occlusion Training [New Mass Building Technique]
• 6 Best Resistance Bands for Glutes [Booty Bands Review]
• Occlusion Cuffs by Lifting Lab: Arm and Leg Straps Review

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

fitnessmastered.com/

The post Joint Friendly Strength Training [Light Weight Workouts with BFR Bands] appeared first on Fitness Mastered.

Every workout routine is accompanied by a set of specific goals. You may want to gain muscle, drop some weight or just keep your body in top shape. To achieve your fitness goals, you must put maximum effort into everything that you do. Year after year you subject your muscles and joints to tremendous stress by lifting heavy weights.

For many of us, years of countless repetitions with heavy weights can take a toll on our joints. Blood flow restriction (BFR) is the latest technique that you can use to bypass this pain or even avoid it altogether down the road.

TABLE OF CONTENTS

• Benefits of using Occlusion Cuffs for Muscle Growth
  • Stimulate New Muscle Growth without Heavy Weights
• Lifting Lab’s Ultimate Arm Builder Occlusion Cuffs
• Features for Lifting Lab’s Occlusion Cuffs
  • Pros For Arm Cuffs
• What Buyers Are Saying About these Cuffs
• Lifting Lab’s Ultimate Leg Builder Occlusion Cuffs
• Features for the Leg Cuffs
  • Pros For Leg Cuffs
• What Buyers Are Saying
• Closing Remarks

Benefits of using Occlusion Cuffs for Muscle Growth

There are various products on the market today for implementing this training method and one of them is by using occlusion cuffs made by Lifting Lab. Lifting Lab’s occlusion cuffs utilize the blood flow restriction technique to deliver the results necessary for muscle growth.

By tying the occlusion cuffs at strategic points of the arms or legs, you can create an occlusion effect that tricks the brain into believing you are using heavy weights while using only 30% of your 1RM to perform your workout sets. The advantage of this is less strain on the joints and more blood flow to the muscles.

Stimulate New Muscle Growth without Heavy Weights

Obviously, this method of training is not only beneficial to those of you suffering any measurable amount of joint pain but also great for those of you looking for that something extra to kickstart some new growth and add new muscle mass. The only pain you will feel using these occlusion cuffs is in your muscles from the super pump you will get using occlusion cuffs. I say this from experience.

These occlusion cuffs are designed to be used anytime you are at the gym doing your routine workout sessions. And even more useful for those of you working out from home with limited weights to work with. For some, using occlusion bands may be a necessity due to injury or pain, and for others just an additional tool to supplement your current workout routine.

I mostly use these cuffs for my leg routine due to lower back issues. In this way, I can continue my leg workout routine and benefit the same as if I were using heavier weights while only using light to moderate weights. These have truly been a lifesaver for my lower body workout routine.

It is important to note that there are several occlusion cuffs on the market and each one of them claims to be the best. One of the more popular and most searched is the Occlusion Cuff Elite. Though I’m not saying the Occlusion Cuff Elite is a bad choice, I would say that Lifting Lab has a quality product that should be considered.

Check out the following review on both the arm and leg occlusion cuffs by Lifting Lab and decide for yourself.

Lifting Lab’s Ultimate Arm Builder Occlusion Cuffs

Do you yearn for bigger and more muscular arms? If your daily routine is not making any impact, you may need to make a change and start doing something different to kickstart your progress. One of the best alternatives is to begin using Lifting Lab’s Ultimate Arm Builder Occlusion Cuffs. These cuffs use the BFR training technique to ensure that you develop more muscles while using less weight.

Great to use with your current routine at the gym or even use at home, especially for those of you with a limited supply of weights. You can now make your lightweight dumbbells give you the same benefits as heavy dumbbells just by using these cuffs. 

Features for Lifting Lab’s Occlusion Cuffs

• The cuffs are made of a flexible fabric that allows you to move around without affecting its position. Even while moving, the pressure that the fabric exerts on your skin remains the same.
• The fabric has a smooth finishing for extra comfortability.
• These occlusion cuffs have metal buckles that allow you to adjust them to the desired pressure for maximum effect. This makes it easy for quick adjustments while working out.
• Arm size should not be a problem with these cuffs. A single occlusion cuff is 24” long 1” wide with a thickness of 2mm.

Pros For Arm Cuffs

• High levels of flexibility that allow free movement of muscles and the body as a whole. This is obviously a critical factor during vigorous workout sessions.
• The cuffs are designed to keep the user comfortable and are made with a smooth fabric to avoid any skin discomfort.
• The buckle makes it quick and easy to adjust.

What Buyers Are Saying About these Cuffs

A verified user takes note of the overall performance of the cuffs. He further says that apart from their ease of use, they also deliver a powerful pump.

Another commented on how he appreciates how the cuffs feel on his skin. He says that due to the smoothness of the fabric used, he does not get an itchy feeling.

Lifting Lab’s Ultimate Leg Builder Occlusion Cuffs

Similar to the occlusion cuffs for your arms, the leg cuffs are a great way to include your lower body with the occlusion training method. The Ultimate Leg Builder Occlusion Cuff will help target your quads, hamstrings, and even your calves when used properly.

As a quick side note on calves, it is not necessary to position them around the knee area. Keeping these occlusion cuffs positioned around the top part of your legs is just as effective.

Lifting Lab has made the leg builder occlusion cuff to be very similar to the arm cuff but has made the cuff more effective for leg use by some length and width of the cuff. These bands are 40 inches long and 2 inches wide to create a better occlusion for better results. Let’s take a look at some features below.

Features for the Leg Cuffs

• These cuffs have a one-wrap design that provides for effective blood flow restriction.
• They are made of a smooth material to provide for better comfort. You won’t feel any discomfort or irritation when working out with these occlusion bands.

• The cuff has ergonomic finger loops that make it easier to set the desired pressure.
• When it comes to the dimensions, the strap is 40 inches in length, 2 inches wide and 3mm thick. This enables it to cover a sizable area of the leg to generate the necessary pressure or tightness for effect occlusion training.
• As an added bonus, Lifting Lab has thrown in a portable carrying case with their ultimate leg building occlusion cuffs.

Pros For Leg Cuffs

• Lifting Lab leg builders are comfortable and easy to use.
• Flexible and can be easily adjusted for your comfort level and for effective blood flow restriction.
• Made of high-quality fabric for effectiveness and durability.
• These cuffs are also great for building bigger calves.

What Buyers Are Saying

Buyers are pleased with the quality of these straps. He says that they give him maximum comfort and in addition to that, he can carry them to the gym effortlessly.

Another verified buyer notes that the cuffs enable him to execute an array of movements without straining. He says that the instructions sent through his email came in handy whenever he needed help.

• Top Benefits of Occlusion Training [A Comprehensive Guide]
• Best BFR Bands Review & Product Guide
• Joint Friendly Strength Training [Light Weight Workouts with BFR Bands]
• How to do Lunges Properly for Bigger Glutes: Lunges vs Squats
• Big Forearms with Occlusion Training [New Mass Building Technique]

Closing Remarks

Occlusion training is a great way to supplement your current workout to stimulate more growth or work through pain or joint issues that are keeping your behind. Lifting Lab offers a great product tailored for both arms and legs. If you have never tried occlusion training, I strongly suggest giving them a try. I wish I had discovered this training method years ago. Nonetheless, as they say, better late than never.

As a side note, always make sure to follow the manufacturer’s user manual including safety precautions and user instructions.

Thank you for reading my Lifting Labs Occlusion Cuffs review.

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

fitnessmastered.com/

The post Occlusion Cuffs by Lifting Lab: Arm and Leg Straps 2025 Review appeared first on Fitness Mastered.

But more importantly, this technique allows you to build larger muscles without using heavy weights. I will elaborate on this process in more detail later.

This review will cover the best BFR bands IRONBULL Stength and the company BFR Bands ® has to offer. BFR Bands ® is notably one of the most popular brands selling occlusion training bands on the market today, but we have also found IRONBULL to be a good competitor.

BFR bands also referred to as occlusion bands, are made of high-quality elastic nylon which ranges in size from 1.5 to 3 inches wide. And lengths are sufficient to wrap around any size arm or leg.

What makes this brand stand out from its competitors is its unique buckle mechanism.  You can use the cam buckle to easily tighten and lock the band into position and quickly release the tension when finished.

These bands also include an elastic loop to hold any extra slack in place after tightening. Thus providing you with comfortable and unhindered movements when training arms and legs.

Occlusion Bands Build Muscles Without Lifting Heavy

If you are not familiar with occlusion training and how using BFR bands can help you build bigger muscles without using heavy weights, let me give you a quick rundown before we continue with our product review.

Occlusion training involves restricting venous blood flow from the muscles but not restricting blood flow to the muscles through the arteries while working out a muscle group.

Therefore, by wrapping occlusion bands tightly around the top of the limb being exercised, you are pushing more blood into the targeted muscle than can be pushed back out to the heart.

“It tricks the brain into thinking you are lifting heavy weights when you are not.”

Essentially we are creating an environment where you are pumping blood into the muscle faster than it can escape. Thus, they are causing blood to pool in the targeted muscle.

How Does Occlusion Training Cause Muscle Growth?

The pooling of blood using BFR bands in combination with the occlusion Training Method results in muscle growth in the following ways.

• Much like lifting heavy weights, forcing high amounts of blood into the muscle tissue results in low oxygen levels. This, in turn, recruits large fast-twitch fibers responsible for muscle growth.
• Studies have shown that resistance exercise training with venous occlusion helps reduce myostatin protein concentrations responsible for adding muscle growth.
• Much like lifting heavy weights, you are filling the muscles with so much blood it causes cell swelling. As a result, swelling inhibits protein breakdown and stimulates protein synthesis.
• Lower levels of oxygen in the muscles from using BFR wraps create greater levels of lactic acid build-up. This can lead to increased protein synthesis.
• Studies show that occlusion training can generate increased levels of mTOR and mTORC1, especially in older men. It is said that activating these mTOR proteins can cause muscle cells to increase muscle protein synthesis, which leads to skeletal muscle growth.

“Over 200 studies on BFR training to date… and the efficacy of BFR training.”

Occlusion Training – by Kusha Karvandi

The following is a video by Kusha Karvandi, the creator of BFR Bands®. I suggest watching this less than 2-minute video to better understand the functionality of these bands and how occlusion training can benefit you.

Top 3 Best BFR Bands Reviewed

#1 PRO BFR Bands ® – 2″ Wide Occlusion Bands

The Pro Bands, with its 2-inch wide design and durable elastic fabric, are ideal for effective occlusion exercise. These 25-inch long occlusion bands have a built-in quick-release cam buckle making it easy to strap on and lock into place.

There is also a BFR Bands ® – Rigid Edition if you are looking for added restriction or for leg workouts.

The cam buckle on this edition has a smooth locking surface, not teeth, to prevent fabric tearing.

It also makes releasing the tension after a workout quick and effortless.

Furthermore, any slack after tightening can be wrapped into an added elastic loop holder. So you don’t need to worry about excess band getting in the way of your workout.

Each order comes with two Pro Bands.

You may also be interested in the 1″ Wide BFR Bands by IRONBULL STRENGTH

Should a 1-inch BFR band be more your style, then IRONBULL Strength has a band comparable in both quality and design. Some users feel the 1-inch bands better around the arm and thus experience a better occlusion effect than with the wider BFR bands.

#2 PRO-X Edition – Just Pull to Tighten

Much like the Pro Edition, the Pro-X Edition Bands are also 2 inches wide with an ultra-comfortable and durable elastic material and are 25 inches in length. What sets these apart from the Pro Bands is it’s patent-pending easy to fit pinch-free buckle. This makes tightening the buckle effortless while using only one hand.

Another great addition to this model is the numbers printed on the band itself to keep track of pressure settings. This allows for better symmetry and precision adjustments for both arms or legs.

This model as with the Pro BFR Edition bands also includes the loop holder to hold any band slack in place.

#3 Quad Wrap Occlusion Training Bands for Legs and Calves

The Quad Wrap Occlusion Training Bands are great for use on legs, hamstring, and calf muscles. This extra-long 80-inch and 3-inch wide straps are ultra-thick, durable and comfortable to wear. These elastic bands come with an extra-long velcro style design for one-size-fits-all wrapping.

Note: I have experienced seeing these bands sold out or not available at times. As an alternative, I would recommend the Lifting Labs leg occlusion bands instead.

Numbers are imprinted on the bands for accurate pressure tracking of each leg. To make things easier, quick wrap thumb loops have been added to prevent pressure loss and slipping when applying.

Editor’s Choice – Best BFR Band

As you can see I decided to only include four of the occlusion bands made by BFR Bands ® in my review. My intention was to only list those bands that I felt were truly functional as occlusion bands. Durability and efficacy were my top priorities. I do not believe a band less than 2 inches wide to be as effective as a 2 – 3-inch band.

Some of these bands such as the Elite 2.0, which is only a 1.5-inch band, appears to have flaws in the Buckle mechanism. It appears that the teeth in the buckle which clamps down to lock the band in place are causing the fabric to tear. This, however, is not a problem with the larger 2 inches and above bands. These models do not use teeth but rather a smooth locking mechanism in the cam buckle.

The Pro BFR Bands which I personally use, have a smooth locking mechanism in the buckle so tearing is never an issue. I personally enjoy the PRO Bands since they are 2 inches wide and work well for both arms and legs, and do a superior job at occlusion.

None-the-less I have made my editor’s choice #1 Pick to be…

Pro-X Edition ® – Best BFR Band

Here is why. Given the instant locking mechanism for the buckle, I see the Pro-X Edition bands as being the better option. With the Pro-X Edition, you can just pull to tighten the band and it instantly locks into position without additional intervention.

The numbers imprinted on the band itself is another added bonus. This feature makes it possible for you to keep better track of your tightness levels. This will help you tighten equally on both arms for better symmetry.

Pro-X vs. Pro

For a more in-depth explanation watch the following Pro-X and Pro BFR Bands comparison video.

Safety Tips

Must watch, BFR Training and Safety Tips (applies to all BFR Training).

• Top Benefits of Occlusion Training [A Comprehensive Guide]
• Joint Friendly Strength Training [Light Weight Workouts with BFR Bands]
• Big Forearms with Occlusion Training [New Mass Building Technique]
• 6 Best Resistance Bands for Glutes [Booty Bands Review]
• Occlusion Cuffs by Lifting Lab: Arm and Leg Straps Review

Final Thoughts

For venous occlusion to be successful you must use BFR bands that are durable, functional, and effective. Elasticity must not be too hard or too easily stretchable as this will compromise the venous occlusion effect. I believe the 2-inch model occlusion bands by BFR Bands ® have the right amount of tension in the fabric for effective venous occlusion and creating superior muscle pumps.

I would absolutely recommend any of the above BFR wraps to anyone interested in occlusion training, and consider them to be the best BFR bands on the market today. I personally use these bands myself and can vouch for the quality and effectiveness they offer.

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

fitnessmastered.com/

The post Best BFR Bands Review & Product Guide 2026 appeared first on Fitness Mastered.

After all, isn’t that what makes those endorphins kick in, and keeps us coming back for more? Getting that pump is the ultimate high. It not only makes us feel awesome and look great but is responsible for building more muscles. And that is what bodybuilding is all about!

Table of Contents

• Forearm Occlusion Training with BFR Bands
• What are BFR Bands and How do they Work?
• What Is Occlusion Training?
• How to Use BFR Bands for Bigger Forearms – The New Forearm Builder for Mass Technique
• Demo Video: Popeye Forearm Occlusion Training
  • Must-See Video…
  • New Forearm Builder for Mass Workout Technique!
• Final Thoughts on Building Massive Forearms

Forearm Occlusion Training with BFR Bands

If you have never used BFR bands in your training routines, you are missing out. It is never too late, and never a better time than now to put these bands into action. BFR bands can be an excellent addition to your current workout routine to build massive forearms in very little time.

If you are not familiar with using BFR bands for occlusion training, let me give you a quick rundown before we continue with our bigger forearms training.

What are BFR Bands and How do they Work?

BFR bands are made from a strong elastic material much like a knee or wrist wrap. These wraps come in different sizes, usually between 1 and 2 inches in width and different lengths for both arm and leg workouts. You can adjust the tightness and lock the band in place with either velcro or a cam buckle mechanism.

These bands are placed and tightened at the highest part of your arms or legs. Or in our case just above the forearms. You then tighten these BFR bands to about a 50 to 70% tightness level. Where 100% would be complete blood restriction to the muscle or limb.

What Is Occlusion Training?

The whole concept behind the BFR training, also known as occlusion training, is to promote muscle growth by using lighter weights rather than heavy weights. Basically, BFR bands when used correctly are designed to slow down the blood flow leaving the muscle or limb. But at the same time not restricting the amount of blood entering the limb or muscle. This, in turn, creates a blood pooling effect that will be responsible for creating those mind-blowing pumps you will experience in your training routines to build big forearms.

How to Use BFR Bands for Bigger Forearms – The New Forearm Builder for Mass Technique

Using BFR bands is by far the best forearm builder for mass without having to use heavy weights. As we mentioned earlier, occlusion training involves using light weights, but also incorporates performing sets at a much higher rep rate and shorter rest period. Don’t be fooled! Only because the weights are lighter does not mean the workout will be easier.

The workouts will be tough, and they will be painful. But that’s how we like it! Am I right? Otherwise, what’s the point? Once you start feeling the tremendous pump and see how your forearms are getting bigger and harder, you won’t want to stop anyhow. So all you will need for the following workout routine are a pair of BFR bands and some motivation.

Demo Video: Popeye Forearm Occlusion Training

Jail House Strong has an excellent video “Forearms First – Building Lumberjack Forearms” where he demonstrates a grueling forearms workout routine using BFR bands to build big forearms. If you are interested in the occlusion bands used in this video, they are the Sling Shot Gangsta Wraps.

He starts his forearm routine with 25 reps of reverse curls with 20 to 30% of your 1 rep max.

Then he follows that with 25 reps of behind the back wrist curls. These are performed back-to-back with only a 20-second break between exercise sets, alternating back and forth for about 4 total minutes. Your goal is to add 30 seconds each week to this workout until you eventually reach 6 full minutes.

He recommends performing this workout 1-2 times per week to get really big forearms. No doubt, a great forearm workout to add to your existing routine. Give it a spin!

Must-See Video…

New Forearm Builder for Mass Workout Technique!

If you’re looking for a good pair of occlusion bands to work out your forearms or any other part of your arms, check out our Occlusion Bands Review where we list some of our top BFR Bands.

Or check out the Sling Shot Gangsta Wraps shown in the video. Make sure if you do order these wraps, to order the 36-inch and not the 20-inch wraps. The ’20s are great for using as wrist supports, but not enough wrap to work with when trying to wrap around the top of your forearm. I learned the hard way but had no problem returning them for a replacement.

Final Thoughts on Building Massive Forearms

If you want to build big forearms, the BFR bands and occlusion training is the way to go. Many of us forget to add forearms to our workout routines. Take a quick look around the gym. How many people do you see engaged in working out their forearms? Not many. If you’re guilty of neglecting your forearms or just want to add some growth quickly and in a fun way, then using BFR bands will get you there. Big forearms are just around the corner. So let’s get busy!

P.S And make sure to eat your spinach!

You may also be interested in reading a more in-depth definition of Occlusion Training here.

• 6 Best Forearm Workout Tools & Exercisers Review
• Top Benefits of Occlusion Training [A Comprehensive Guide]
• Best BFR Bands Review & Product Guide
• Joint Friendly Strength Training [Light Weight Workouts with BFR Bands]
• 12 Muscle Pump Tips & Tricks That Work – Every Time!

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

fitnessmastered.com/

The post Big Forearms with Occlusion Training [New Mass Building Technique] appeared first on Fitness Mastered.

In this comprehensive guide, you will learn everything you need to know about how to weight train with lighter weights yet reap the same benefits that using heavy weights has to offer. We also did not forget to include our 6 best occlusion training bands to use when training both arms and legs.

TABLE OF CONTENTS

• Benefits of Occlusion Training – Build Muscle with Less Weight
  • Build More Muscle with Less Effort
• How Does Occlusion Training Work?
• 5 Ways Occlusion Training Benefits Muscle Growth
• The Basic Concept of Blood Flow Restriction Training
• The Many Benefits of Occlusion Training
  • Are you a Candidate for BFR Training?
• Top 2 Advantages of Occlusion Training?
  • #1 Occlusion Training for Muscle Growth with Mind-Blowing Pumps
  • #2 Occlusion Training for Rehab or Injuries
• Which Muscles can you Exercise using Occlusion Training?
• How to use Occlusion Training Bands Correctly to Benefit the Most
  • Arm BFR Training: Correct Position and Tightness
  • Leg BFR Training: Correct Position and Tightness
• What is the Best Occlusion Training Band Size?
• BFR Training Methods for Best Results: Reps and Loads
• Finishing Remarks

Benefits of Occlusion Training – Build Muscle with Less Weight

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, we can refer to occlusion 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.

Build More Muscle with Less Effort

Undoubtedly the greatest benefits of occlusion training are being able to build bigger muscles without having to use heavy weights. 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.

“You are not cutting off blood flow to the muscle as with a tourniquet, but only slowing blood flow leaving the muscle.”

Before we get into all the great benefits occlusion training has to offer, let me first explain how occlusion training works.

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  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 muscle pump this would create?

I highly suggest you watch the following short video on occlusion training and how BFR bands are used for BFR training.

5 Ways Occlusion Training Benefits Muscle Growth

Let’s examine how occlusion training can help you pack on new muscle with lighter weights using BFR training bands.

1. Protein synthesis: The muscle 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. You may also refer to this as cell swelling, which inhibits protein breakdown and stimulates protein synthesis.
2. Fast-twitch fibers: The second way occlusion training causes muscle growth, and much like lifting heavy weights is by recruiting larger amounts of fast-twitch fibers, although much faster than conventional lifting. These fibers are recruited due to low oxygen levels caused by high levels of blood being forced into the muscle cells.
3. Lactic acid: Thirdly, when there are low levels of oxygen, higher levels of lactic acid are generated which may lead to increased protein synthesis.
4. Myostatin: Studies have shown that resistance exercise training with venous occlusion helps reduce myostatin protein concentrations responsible for muscle hypertrophy (see Kawada S and Ishii N.  Skeletal muscle hypertrophy after chronic restriction of venous blood flow in rats (Med Sci Sports Exerc 37: 1144–1150, 2005).
5. mTOR: Occlusion training shows increased mTOR (mammalian target of rapamycin) levels. The latest science shows that a special protein mTOR holds the key to muscle building. When these proteins are activated, they cause muscle cells to increase protein synthesis which leads to skeletal muscle hypertrophy.

Recommended Occlusion Bands

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.

“Occlusion training tricks the brain into believing that you’re lifting with heavy weights when you’re not.”

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.

The Many Benefits of Occlusion Training

Occlusion training can be utilized by just about anyone. If however, you are uncertain about whether this method of training is suitable or beneficial for you then maybe we can help.

Are you a Candidate for BFR Training?

Here are some of the many benefits of BFR training and why you might want to consider this type of training. If you answer yes to any of these questions, you may want to give them a try.

#1 Bigger Pumps at the Gym

• Are you looking for a new method to create bigger pumps at the gym? Then occlusion training may be for you.

#2 Faster Recovery Time from Injuries

• Are you looking for a faster way to heal an injury? Then occlusion training may also be for you.

#3 A Better Way to Lift for Joint Pain Sufferers

• Are you unable to lift heavy due to joint pain? Then occlusion training is definitely for you.

#4 Avoid Future Joint Problems

• 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.

#5 A Smart Option for Adding an Extra Layer of Intensity to your Workout

• Would you like to add more volume and intensity to your workout routine without overtraining? This may help.

#6 Workout from Home without All the Extra Weighs – Space & Money Saver

• Do you workout at home but can not afford or have the room for heavy weights? Then occlusion training is for you.

Top 2 Advantages of Occlusion Training?

There are two very good reasons to use occlusion training. The first reason for our 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.

#1 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.

#2 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 using Occlusion Training?

You must know that BFR training bands are essential for controlling blood flow from the muscles being trained. However, we can only fit these bands at specific locations on the body to directly influence occlusion below the limbs. This, in turn, limits the muscle groups available for using this method. Or does it? Let us first take a look at all muscles directly affected by the occlusion training method.

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

According to Kusha Karvandi, creator, and owner of BFR Bands ®, occlusion training has what he describes as a systemic effect on the body. In other words, by using the BFR bands you are tricking your mind into believing it is working out with heavy weights.

Therefore, you could use occlusion bands around the arms to also benefit the chest or shoulder muscles. Furthermore, wrapping the occlusion bands around the legs would also benefit your abs and glutes.

How to use Occlusion Training Bands Correctly to Benefit the Most

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 the 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. You should tighten these bands to about a 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.

It’s a good idea to 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.

What is the Best Occlusion 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.

Thus, a tighter fixation is required with the narrow bands than with the wider BFR bands. This, in turn, 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 the 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 we 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 the cuffs when the exercise routine is complete.
• Try applying supersets when possible

Finishing Remarks

In conclusion, it can be said that we can use occlusion training in any performance area. And thus we can consider it a great alternative when used alone or in combination with “normal” strength training. Older and injured individuals, as well as competitive athletes, all seem to benefit from occlusion training.

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• Joint Friendly Strength Training [Light Weight Workouts with BFR Bands]
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• Occlusion Cuffs by Lifting Lab: Arm and Leg Straps Review

This is especially true in training phases where you are handling very little weights. Competitive athletes with high training density can benefit from occlusion training. Especially during the season by reducing joint stress through reduced loads.

In this way, you can keep rehab times down to a minimum. 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 The Top Benefits of Occlusion Training informative and helpful. If you enjoyed this article, feel free to share.

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Joint Friendly Strength Training [How to Build Muscle with Light Weights using BFR Bands]…Less Pain & More Gain.

Mark LaRue

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

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