September 23, 2009

Compression Strength Training / KAATSU by Mel Siff

Posted by: Mel Siff Blog : Category: Mel Siff on Anatomy/Physiology, Weight Training
Almost all of the comments that one reads about the wearing of supportive
lifting apparel, wraps and belts are negative, with admonitions that use of
these compressive or supportive aids creates some sort of dependence and loss
of strength. Previously I have discussed their positive role in enhancing
proprioceptive awareness and helping an athlete train when sore or injured
(e.g. in my “Facts & Fallacies of Fitness” book), but let us now investigate
this issue further with the assistance of the following reference.
The study below shows that even moderate resistance training executed while a
muscle is compressed can produce a greater increase in strength, hypertrophy
and local muscle endurance than if one trains without the muscle being
compressed. Note that the exercise was performed with only 50% of 1RM and
that the compression only amounted to less than one-third of atmospheric
pressure, so it would be interesting to see how the results would change with
greater resistance and somewhat greater levels of compression.
Let us now recall the typical loading used in explosive lifting training
(i.e. with loads of 50-67% of 1RM), which is of the same order of magnitude
as was used in this experiment. Suppose, instead of not wearing supportive
garb, we chose to train regularly with firm wraps, powerlifting suits/vests
or neoprene sleeves. Would this not possibly result in increases in strength
and all those other performance factors?
Maybe all that theoretical advice that supportive apparel is detrimental to
training might be proved to be very wrong indeed — after all, the evidence
quoted is based entirely on theoretical grounds and anecdotes, while the
below study proved experimentally that compression-aided training improves
several fitness and strength qualities of high-level athletes. Maybe wearing
a belt not only enhances proprioceptive sensitivity, confidence and some
“core” stability, but it actually may increase the strength and growth of the
trunk musculature. Similarly, wraps around the thighs, chest and arms may
produce the same effects in those regions. What then about doing
crunches and other abdominal exercises while wearing wraps or a very flexible
corset around the trunk?
Only one way to find out about this theory without waiting for scientists to
take many months and a few years to have their research published - we can
personally try this (moderate) compression training method for a few months
and see what happens. There is nothing to lose and something to gain. We
could try squatting or cleaning with wraps (or neoprene sleeves) around the
thighs and bench pressing with lifting shirt and wraps around the upper arms
- and keep careful records of lifts and limb girths (and skinfolds) to
monitor any changes (and compare them with our usual patterns of change).
Now read the study for yourselves:
—————-
Effects of resistance exercise combined with vascular occlusion on muscle
function in athletes
Yudai Takarada, Yoshiaki Sato & Naokata Ishii
Eur J Appl Physiol (2002) 86: 308-314
The effects of resistance exercise combined with vascular occlusion on muscle
function were investigated in highly trained athletes. Elite rugby players
(n=17) took part in an 8 week study of exercise training of the knee extensor
muscles, in which low-intensity [about 50% of one repetition maximum]
exercise combined with an occlusion pressure of about 200 mmHg (LIO, n=6),
low-intensity exercise without the occlusion (LI, n=6), and no exercise
training (untrained control, n=5) were included. The exercise in the LI
[non-compression] group was of the same intensity and amount as in the LIO
[compression - MCS] group.
1. The LIO [compression] group showed a significantly larger increase in
isokinetic knee extension torque than that in the other two groups at all the
velocities studied.
2. On the other hand, no significant difference was seen between LI
[non-compression] and the control group.
3. In the LIO [compression] group, the cross-sectional area of knee
extensors increased significantly, suggesting that the increase in knee
extension strength was mainly caused by muscle hypertrophy.
4. The dynamic endurance of knee extensors estimated from the decreases in
mechanical work production and peak force after 50 repeated concentric
contractions was also improved after LIO [compression], whereas no
significant change was observed in the LI [non-compression] and control
groups.
The results indicated that low-intensity resistance exercise causes, in
almost fully trained athletes, increases in muscle size, strength and
endurance, when combined with vascular occlusion [compression].
————-
Mel Siff