Occlusion training?

[RodgerThat]

Been gaining some popularity in my gym and although I see the benift of added pump and general "swoleness" day of, does it really aid in better recovery and increase muscular development?

Looking specifically for people who have tried it (legs specifically, don't workout my arms). Read a few scientific reports on it and they say it helps in the 20-40% of you 1rm range and extreme high volume ( up to 30 reps a set :/ ) I don't even work in those crazy cardio numbers so I'd be in such new territory I wouldn't know what's making it work.

I'm trying to bring up my medial quadriceps as they look like they aren't even there compared to my lateral and superior quads (genetics and never doing leg extensions or lunges probably play a roll).

The plan was to use my accessory day for the next 6 weeks doing this kind of training and look like this:

3x20 back squat (don't know what weight at yet)
3x10 front squat
10 minutes on the stair master
4x20 leg extension
Call er a day cause it sounds like no fun.

What do you guys think? Anything else I should toss in there to bring those pesky buggers up?

 

[Maxlass]

You're going to hurt if you haven't done that rep range. I've started doing sets of 15 reps changing from maximum of 5 reps. Gases the fuck out of you and lower back pump is crippling after 4-5 sets. In saying that I'd throw some lunges in there or even step ups. They might help although they do work my glutes are fair bit too.

 

[RodgerThat]

Figured just do double steps on the stair master for my Step ups I hate regular step ups due to the fact you have to step down and when I have weight on me it doesn't feel good on the ol knees. Alright I'll toss some lunges in there too don't know why I forgot about them... (Yes I do I hate them) but I'll do it.

I am expecting some serious DOMs from this workout that's for sure

 

[bhog]

Been gaining some popularity in my gym and although I see the benift of added pump and general "swoleness" day of, does it really aid in better recovery and increase muscular development?

Looking specifically for people who have tried it (legs specifically, don't workout my arms). Read a few scientific reports on it and they say it helps in the 20-40% of you 1rm range and extreme high volume ( up to 30 reps a set :/ ) I don't even work in those crazy cardio numbers so I'd be in such new territory I wouldn't know what's making it work.

I'm trying to bring up my medial quadriceps as they look like they aren't even there compared to my lateral and superior quads (genetics and never doing leg extensions or lunges probably play a roll).

The plan was to use my accessory day for the next 6 weeks doing this kind of training and look like this:

3x20 back squat (don't know what weight at yet)
3x10 front squat
10 minutes on the stair master
4x20 leg extension
Call er a day cause it sounds like no fun.

What do you guys think? Anything else I should toss in there to bring those pesky buggers up?

Brutal burn in your future,bud.

 

[RodgerThat]

So I went ahead and cranked out a legs day with the occlusion wraps on my upper thighs. 1) really excentuates the junk area so that's cool walking around a packed gym. 2) that was a pump I've never experienced before and doing leg extensions I felt like my inner thigh would pop. 3) the doms are crazy a day and a half later and I'm still feeling it hard wile on cycle!

I plan to do it again but instead of the whole legs day just do it for leg press and leg extensions as it is a semi painful pump and after an hour of that I was pretty grouchy with the pain.