This method-Specific Muscle Fiber Occlusion Training, is a variation of the original Specific Muscle Fiber Density; read the original to understand the concept of occlusion variation fully. So to maximize your muscle-building potential or Muscle density, start with occlusion training (also known as blood flow restriction training), a method that uses lighter weights while restricting blood flow to the working muscles. Instead of lifting heavy weights with isometric holds on the original method, You’ll use occlusion bands or Kaatsu bands to restrict blood flow and perform high-repetition exercises with lighter loads, around 20-30% of your one-rep max. For instance, if you’re working your chest, you can use the barbell bench press, dumbbell flies, or cable crossovers at a lower intensity.
Begin by wrapping the bands around your upper arms (if training your chest) and perform the exercises continuously for 40 seconds. This restriction limits oxygen to the muscles, creating a significant metabolic stress. After 40 seconds, immediately remove the occlusion bands to allow the blood filled with oxygen to rush back into the muscles. This process helps target the slow-twitch muscle fibers to be used, which are responsible for more endurance and general capacity. Following this, you can continue the same exercise or a variation at the same light load for another 60 seconds, ensuring that the slow-twitch fibers are being fully engaged and trained.
What’s Next After Occlusion Training?
After resting for 20 to 40 seconds following your initial occlusion set, you can continue to target your chest’s slow-twitch muscle fibers. Exercises like decline dumbbell flies or light dumbbell bench press can be excellent options for this phase. Since the focus is on slow-twitch fibers, you should aim to lift with controlled and gradual movements, avoiding any jerking motions.
The slow-twitch fiber method should be performed with a lighter load (again, around 20-30% of your one-rep max), and you can complete the set for 60 seconds. This will likely result in only 15 to 20 reps due to the slow tempo of the movement. For reference, if your one-rep max on the bench press is 300 pounds, after the occlusion phase, you might reduce the weight to around 75-90 pounds for your slow-twitch fiber set.
Incorporating occlusion training into your routine offers a new dimension of muscle development without the need for heavy weights. By focusing on lighter loads and muscle fatigue through controlled movements, you’ll notice significant improvements in muscle endurance and overall performance over time.
