The use of occlusion training to produce muscle hypertrophy
Gespeichert in:
| Deutscher übersetzter Titel: | Der Einsatz von Okklusionstraining zur Erreichung einer Muskelhypertrophie |
|---|---|
| Autor: | Loenneke, Jeremy Paul; Pujol, Thomas Joseph |
| Erschienen in: | Strength and conditioning journal |
| Veröffentlicht: | 31 (2009), 3, S. 77-84, Lit. |
| Format: | Literatur (SPOLIT) |
| Publikationstyp: | Zeitschriftenartikel |
| Medienart: | Gedruckte Ressource |
| Sprache: | Englisch |
| ISSN: | 1533-4295, 1073-6840 |
| DOI: | 10.1519/SSC.0b013e3181a5a352 |
| Schlagworte: | |
| Online Zugang: | |
| Erfassungsnummer: | PU201312008544 |
| Quelle: | BISp |
Abstract
Low-intensity occlusion (50-100 mm hg) training provides a unique beneficial training mode for promoting muscle hypertrophy. Training at intensities as low as 20% 1 repetition maximum with moderate vascular occlusion results in muscle hypertrophy in as little as 3 weeks. A typical exercise prescription calls for 3 to 5 sets to volitional fatigue with short rest periods. The metabolic buildup causes positive physiologic reactions, specifically a rise in growth hormone that is higher than levels found with higher intensities. Occlusion training is applicable for those who are unable to sustain high loads due to joint pain, postoperative patients, cardiac rehabilitation, athletes who are unloading, and astronauts. Verf.-Referat