Originally Posted by SnuffSaid
I underwent discectomy surgery 5 or 6 months ago on my L5-S1 disc, my physiotherapist has recommended kaatsu/occlusion training to build back a little strength and size whilst I still can't use heavy loads.
The problem is I can only find studies that testify to the efficacy of occlusion, usually by applying it to one muscle group (typically the quadriceps). However, I'm wanting to use occlusion to build a balanced full body routine, not to bring up a lagging body part or supplement a standard strength training routine. The closest to decent information I've come to was two studies by "Jeremy Loenneke", a member of this site who appears to no longer be active.
I guess I must need spoonfeeding because despite the papers being rather thorough, I'm still at a loss as to how to structure such a routine since I can't apply much of my knowledge of strength training to this field, which is alien to me.
My physio recommended 1 upper and 1 lower exercise per day, 4 sets to failure with 20% 1MR, 9 days on, 4 days off. A study I read that did similarly amongst American football players used only squat and bench press, but I can't imagine that will do wonders for my upper back and deltoid size, or my pull-up strength etc. But if I do, say;
Day 1 - Squat + Bench
Day 2 - Deadlift + Lat Pull / Inverted Row
Day 3 - Calf Raise + Military Press
And so forth...
Will this reduced frequency in hitting each body part hinder results? What exactly is optimal in occlusion training?
Apologies for the length of the post but I've found frustratingly little about this via Google.
Any recommendations on how I can go about this?
There is evidence that occluded limbs can have a carry over effect to the back and/or chest muscles. i believe that yasuda was the author of the paper. The great thing about occlusion training is it causes next to zero muscle damage and can be used frequently. More research by Abe et al. has had people occlude the same body part twice per day, six days per week for two weeks and observed muscle size increases of 8%. Unfortunately, it is still unclear how to optimally periodize occlusion training (most research uses sets of 30-15-15-15) or if it can totally replace traditional training. However, research by Jake, Ryan and myself revealed that occluding the arms produces the same increases in muscle thickness as traditional training.
as i assume you do not have a kaatsu device. you can wrap your limbs proximally with knee wraps at a 7/10 perceived pressure. you can get your delt in there if you get the knee wraps high enough. hope this helps, PM me if you have more questions