How To: Implement Vascular Occlusion

Implementing a vascular occlusion protocol can be difficult given that ‘Kaatsu’ equipment is costly and notoriously difficult to come by (unless you live in Japan). However, nearly every gym goer has the practical solution in their gym bag –

WRAPS!

Knee, elbow or wrist wraps can be used to effectively occlude muscle groups for the purposes of restricted-blood flow training. Remember that Kaatsu is best performed at lower intensities (for safety reasons as much as others), as such you should be working anywhere between 20% - 50% of your 1RM. For the mathematically challenged, the former figure is calculated by multiplying your one rep maximum effort by 0.2, and the latter is achieved by multiplying the figure by 0.5.

That is, if your 1RM on bench press is 100kg, you would perform occluded exercises using between 20kg (100 x 0.2) and 50kg (100 x 0.5). In terms of sets, reps and rest periods, based on the literature reviewed in the prior article, I would recommend 4 sets, to failure with 30 – 45 seconds rest in between sets. Keep in mind that there is a difference between occlusion and chronic restriction of blood flow. As such, one would be ill advised to either restrict blood flow to a great degree (occlusion should be ‘moderate’) or keep the muscle bound for extended periods (i.e. anything greater than 10 – 15 minutes).

With regard to the physiological logistics of ‘wrapping’, depending on the muscle one wishes to target, you would occlude by binding the muscle at the ‘top’. E.g. for biceps / triceps, bind near the armpit / shoulder. For quads / hamstrings, the bands should be located near the groin. For calves, bind as feasibly close to the top of the calf (towards the kneecap) as possible. For some examples, see below -

Note: If you have impaired endothelial, vascular or cardiac function – do not attempt this form of training.