Resistance Training + Occlusion Training = GREATER MUSCLE POWER
Muscular Development|October 2020
High-intensity resistance training involves the use of moderate to heavy weights at around 60 to 80 percent of your one-repetition maximum (1RM).
Michael J. Rudolph

This level of intensity improves strength, in part, by triggering greater neuromuscular activation of fast-twitch muscle fibers over time, which ultimately leads to superior force production and improved strength. On the other hand, the use of lighter weights between 20 to 30 percent of your 1RM, or low-intensity training, typically activates the weaker contracting, slow-twitch muscle fibers resulting in very little, if any, gain in strength. That is, unless you perform low-intensity training while partially restricting blood flow to the working muscle group using a training technique known as occlusion training.

Occlusion training, despite using light weight, actually provokes considerable strength gains by specifically stimulating the hypertrophic response in fast-twitch muscle fibers. However, unlike high-intensity training, occlusion training does not increase the level of neuromuscular activation of the fast-twitch muscle fiber – meaning that occlusion training combined with high-intensity training could be used to increase both fast-twitch muscle fiber size and neuromuscular activation levels for extraordinary gains in strength.

Achieving Optimal Strength

Optimal strength is typically achieved by high-intensity training requiring the use of heavy weights within a low repetition range.1 In fact, considerable research into strength training has clearly shown that training with a high intensity of 70 to 90 percent of your 1RM elicits the best gains in strength.2 The use of heavier weight augments strength, principally by inducing greater neuromuscular activation of fast-twitch muscle fibers that contract more quickly than slow-twitch muscle fibers and promote greater strength.

Targeting Fast-Twitch Muscle Fibers

Continue reading your story on the app

Continue reading your story in the magazine

MORE STORIES FROM MUSCULAR DEVELOPMENTView All

Classic Training Camp

Chris’s Winning Speech On Stage

3 mins read
Muscular Development
December 2021

Brett "The Butcher" Wilkin

Rookie sensation of the year

8 mins read
Muscular Development
November 2021

MAXIMUM MUSCLE GROWTH: FAST VS. SLOW PROTEIN

It’s well known that athletes engaged in intense training need to eat enough protein in their diets to repair tissue and promote growth.

10 mins read
Muscular Development
December 2021

2021: The Year in Review

LIMITLESS BODY BUILDING

6 mins read
Muscular Development
December 2021

FULLY ARMED WITH THE BIG ROCK

No, The Rock (Dwayne Johnson) didn't add the word Big to his name. Like in Star Wars lore, there is another. Another Rock, a bigger Rock. France's Morgan Aste, at 6-foot-3 and 315 pounds on stage actually should be renamed the Biggest Rock, right?

6 mins read
Muscular Development
December 2021

DIURETICS AND MUSCLE DEFINITION

The Power and Danger of Lasix

9 mins read
Muscular Development
December 2021

THE TOP 12 STORIES OF 2021

THE DEATH OF PETER MCGOUGH

10 mins read
Muscular Development
December 2021

LOW-DOSE DECA: What Kind of Gains Can You Expect?

TESTOSTERONE

5 mins read
Muscular Development
December 2021

MD GLOBAL MUSCLE BUZZ

Brrrrrr, can you feel that chill, guys? We'd all best fetch our thermal undies, whack up the heating to “11 and wait out what could be a very, very long winter. I am of course referring to the repeat of Big Ramy's sensational and decisive win at the Mr. Olympia, so for now, winter is clearly here to stay. For at least a couple more years at least, I'd estimate.

9 mins read
Muscular Development
December 2021

TOP 10 PROVEN WAYS TO CUT BODY FAT

Every year, for every bodybuilder, it’s a quest to shed fat to achieve a state referred to as “shredded,” “peeled” or “cut.” Offseason photos of professional bodybuilders show that many binge and dine their way to obesity, yet within a matter of months, even weeks, they are once again posing in peak condition.

10 mins read
Muscular Development
December 2021