Tourniquet Training for Intermediate Bodybuilders

[pxykxu...@yahoo.com]

Among the many tools employed by bodybuilders looking for a change of
pace or means to break through the proverbial wall is a method called
tourniquet training. Tourniquet training involves tying an elastic
band around an extremity of the body, and then training the muscle
group. The change in blood flow to the region, coupled with tightening
effect on the muscle group being trained, does have some effects. But
are they desired, are they beneficial, and are they safe in the long
run?
The science behind it
When the blood flow to a region is cut off, several things happen.
Inflammation occurs. Cells are damaged. Above all, localized anabolic
hormones are released. There are even studies that show there are
positive effects upon myostatin levels.
These things are all good for muscle building, and are actually the
goals every time we pick up a weight - to literally "tear" the muscle
fibers so that they may grow back stronger (and bigger!).
Method
The key to successful tourniquet training is to use LOW intensity. Tie
off a muscle group, particularly in the extremity, such as around the
bicep or thigh region. Complete a 10 to 20 repetition set. Untie the
tourniquet and allow blood to flow back into the region. Stretch and
massage the muscle area. There may be some tingling or numbness. After
all, you are cutting off blood flow; much like when you lie on your
arm and it falls asleep. Wait 2 to 4 minutes, then complete another
set in this manner. Use it as a supplemental tool to your standard
training, perhaps 3 to 4 sets at the end of that muscle group's
workout.
Risks
Training using tourniquets can be dangerous, and put the bodybuilder
at risk for maladies associated with blood flow blockage, including
strokes. Muscle tissue can die as well. The ensuing swelling,
numbness, and tingling in the tied area could lead to other unknown
long term injuries, or at the very least, keep you out of the gym for
a few days, hindering progress.
Rewards
In the short term, bodybuilders have found that tourniquet training
does lead to a temporary boost in growth in a particular muscle
region, as well as localized swelling. It will be impossible for the
bodybuilder to determine exactly the cause of physical change in the
region - it could be growth, it could just be ruptured muscle cells.
The end result could be new muscle, or it could be a damaged muscle
group which will take time to heal. There are advocates of this
training method who believe it works wonders in breaking plateaus, and
there are trainers and physicians who strongly recommend never
employing this method, as any attempt to block blood flow to a muscle
group should be forbidden, in their book. Do your research, analyze
your goals and needs, then determine if tourniquet training is a tool
you'd like to add to your training regimen, or one you'd like to leave
at home.