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How does occlusion training work?
Occlusion training is an advanced and effective training technique that works by restricting blood flow in the veins, but not the arteries. When you restrict blood in the veins but leave the arteries open, blood is supplied to the muscle but restricts the flow out of the muscle. This restriction causes an increase in cell swelling. When your cells swell, the body's defense mechanism works and eventually the cells restructure and become larger. It means bigger muscles for you!
Occlusion training also causes lactic acid to form in the muscle. Lactic acid has anabolic properties which is muscle building and which strikes protein synthesis, which is another way in which occlusion training stimulates growth.
More benefits of occlusion training
Occlusion training reduces the risk of injury to joints and tendons because you train with light weights.
Suitable for use during a damage period, e.g. in a knee injury, to maintain muscle mass.
An increase in the number of small blood vessels in the muscles means that the nutrient supply is better.
Provides better working conditions for the enzymes that break down microscopic blood clots.
* Henneberg, Brian. "Get Bigger Muscles With This Simple Trick." Active Training. Active Training, 2016. Web. 03 Sept. , 2016.
How should the training be set up?
Occlusion training can be used on arms and legs. The intention is not to change your entire training plan, but to either replace regular arm and leg exercises with occlusion training from time to time. Another option is to use the method as the end of a workout to boost the training effect
How many sets and repetitions should you do?
The weights you use should not be heavy. For each muscle group, you then perform four sets. You must e.g. be able to do 30 reps during your first set, and then step down to 15 on the last three sets; 30-15-15-15. Between the sets you rest for 30 seconds. If you do not have the strength to do 30, you can try to set the conditions; 20-10-10-10. Do not carry too much weight, but lower during the third and fourth sets to be able to complete all repetitions.
How much should it tighten?
Apply a moderate pressure, the blood flow should not be completely restricted. On a scale of 0-10, pressures should be between 6-7 when tightening the straps. You get to feel for yourself so that it feels OK for you. After testing a few times, you will notice how it feels when the straps are right for you.
If the straps are too loose or too tight?
If you do not feel the effect and you do not achieve dumbness or lactic acid, the straps are probably too loose.
If the straps are too tight instead, you can get pain in the body part you applied them to. The pressure on the nerves increases the body part can feel heavy, cold, sore or numb.
If the straps are fitted correctly, it does not hurt. The body part you train does not become dull from lactic acid until after several repetitions.