The Katsu training system is a new, exciting, and potentially dangerous training technique that has been popular among bodybuilders for several years. The philosophy behind this training system is “train smart, not hard!” And it’s supposed to allow you to exercise at a lower intensity but make great progress.
In this article, we want to introduce the Katsu training system completely and tell everything about it so that you know Katsu training well and then choose it.
What is the Katsu system?
Katsu training system is called Blood Flow Restriction (BFR) and just like its name, it affects the blood flow and reduces it.
In BFR exercises, a special type of tourniquet (or cuff) is wrapped around your thigh or arm (under the close supervision of an instructor) to reduce blood flow to that area. Then you grab a dumbbell and do the exercise. In this case, the training becomes very stressful and heavy, and the muscle is under severe pressure due to the limitation of blood flow; In fact, by doing this, you can achieve more strength and muscle mass with less training and lighter weights.
The Katsu training system will be beneficial for people who cannot lift dumbbells, such as people with osteoporosis or those who have undergone surgery.
How do katsu exercises work?
In the Katsu method, you create an artificial restriction in blood flow to the muscles being exercised; The basic principle of katsu is to create a state of partial blood flow restriction, which leads to several physiological adaptations. Note that the blood flow is not supposed to stop; Rather, the tourniquet is supposed to limit venous blood return to some extent.
This makes the muscles work harder to pump blood to the heart! But that’s not all; The effect of closing the tourniquet on the arteries and restricting the blood flow puts the muscle in a condition similar to strength training, while the athlete uses a lighter weight and trains with less intensity.
Why does hypertrophy happen in katsu exercises?
Muscle hypertrophy in the Katsu system happens because the athlete’s body is tricked into thinking that it is training hard.
Katsu exercises are suitable for whom?
BFR exercises are primarily useful for people who are unable to lift weights (strength training) normally; to simulate the conditions of muscle stimulation and growth for their muscles without using dumbbells.
For example, it will be useful for patients with chronic diseases who have had a lot of muscle wasting and are unable to exercise with weights, and it has a therapeutic aspect for them. For these patients (those with chronic diseases such as HIV/AIDS and COPD), katsu is an effective technique for building strength and muscle mass, which of course It should be done only with a doctor’s order and under the supervision of a specialist.
Katsu will also benefit the elderly, those at increased risk of falling, and those with kidney disease, musculoskeletal problems, osteoporosis, and various types of arthritis.
Katsu training system for bodybuilders
But if you are a bodybuilder who intends to stimulate your muscles for further growth, it is essential and important that you consult your doctor before doing BFR exercises and do not go for the Katsu training system on your own.
Your physical therapist may find that katsu training is right for you as an exercise supplement, especially during active recovery. But you should know that under certain conditions, it is forbidden for you to do blocking exercises, which we will mention below.
Benefits of Katsu training system
The Katsu training system, that is, exercises with blood flow restriction, can have many benefits for the athlete. In this section, we will discuss the benefits of the Katsu training system.
Building muscle and increasing muscle strength
Katsu is an effective training method to build muscle and build strength. BFR promotes muscle growth by stimulating fast-twitch and slow-twitch muscle fibers. People who are unable to lift heavy weights due to injuries or other limitations can use this method to build muscle.
Improve muscle endurance
Exercise can help improve muscle endurance by restricting blood flow. This is because it increases the time of muscle contraction, thereby increasing muscle endurance.
fat burning
Several studies have shown that the Katsu training system increases the amount of time the body is in a thermogenic state, which means your calorie burn increases. Additionally, BFR training has been shown to increase the release of growth hormones, which help you burn fat faster.
Joint health
Joints are always under a lot of stress during strength training, especially when lifting very heavy weights. By restricting blood flow, the exercise simulates the same conditions as heavy weight training, without your joints actually having to lift heavy weights and dumbbells.
The katsu training system also increases the production of collagen, which is the main structural protein in the joints. This protein allows the joint to better withstand pressure and improve the overall health of the joint.
Do katsu exercises make muscles grow?
Yes, as we said above, in the Katsu system, you simulate the conditions of “high-pressure strength training” in the muscle, and your muscle tissue is stimulated to grow.
Research shows that even low-intensity training is effective in increasing strength and muscle size when done with BFR. The reason for muscle growth with the blocking training method is for many reasons, including the following:
- Increasing muscle protein synthesis: Research shows that BFR training increases muscle protein synthesis, the process by which the body builds new muscle tissue.
- Increased secretion of growth hormone: BFR training increases the secretion of growth hormone, the same hormone that causes muscle growth!
- Increased swelling of muscle cells: BFR training causes muscle cells to swell, which also aids in muscle growth.
How to perform blocking exercises
To perform blocking exercises, a cuff is tied around the limb that is close to the muscle. This cuff is closed by a specialist. The tape or cuff is then tightened over the point where the blood flow is interrupted. These bands are specially designed for this purpose and not any band can be used.
Once the cuff is in place, you can begin your exercise program. The type of exercise you do depends on your goals. The amount of time you spend practicing BFR also depends on your goals. Regarding the duration, we recommend that you adjust the duration of your training according to the opinion of your expert trainer.
It is important to note that BFR exercises are not without risk. If the cuff is too tight, it can cause irreversible tissue or nerve damage. Therefore, it is very important to listen to your body and if you feel pain, open the strap and stop your training.
Which muscles are these exercises suitable for?
These exercises can be used for different muscles; If you are injured, the physiotherapist will plan exercises for you in this way and you will go through the training and recovery period under his supervision. But bodybuilders mostly use katsu to train quadriceps and brachial muscles.
A guide to using straps for Katsu exercises
If you don’t know how to use the cuff, read this section carefully. There must be an expert by your side who will guide you; But we will explain the steps of using it step by step to familiarize you with this method.
1. Warm up your body!
First, you need to warm up well for about 15 minutes, the warm-up consists of light aerobics (like brisk walking) and then doing a set of exercises (which you intend to do) without cuffs.
2. Choose your right cuff!
For blood flow-restricted exercises, you need a special tourniquet that only restricts the return flow, not completely blocking the blood flow. There are certainly different tapes on the market, but get a high-quality tape specifically for this job and read the manual carefully.
3. Go for light dumbbells!
The most important advantage of Katsu training (probably) is that the athlete experiences high-pressure and heavy training, but with much lighter dumbbells! So get your light dumbbells ready.
To work your slow-twitch muscles (those used for endurance), you should choose to lift weights around 20-30% of your one-repetition maximum (1RM). Meanwhile, some studies suggest that you should lift about 40% of your 1RM to increase the efficiency of your fast-twitch fibers (those with explosive power).
4. Adjust your training and rest sets!
In the Katsu training system, you use higher sets and repetitions but much shorter rest periods (usually 30-45 seconds). (But these numbers can be adjusted differently according to your trainer.) In general, aim for 15 to 30 repetitions for 4 sets with only 30 seconds of rest between each set. Do each repetition with full concentration and feel the pressure on the muscle.
Important tips for implementing the Katsu training system
The most important thing about katsu exercises is to do the exercise under the supervision of an expert and start with low intensity and increase the pressure over time. We recommend that you take the following seriously.
- Do not use the cuff for more than 30 minutes per session.
- Be sure to open the cuff during rest periods between training sets.
- If you feel pain, stop exercising.
Who should not do resistance training?
Before using cuffs for katsu exercises, you should know whether this training method is allowed for you or not, in certain medical conditions, these exercises are prohibited for some people.
People with high blood pressure, diabetes, a history of stroke, heart disease, active infections, pregnancy, blood clotting disorders or other vascular insufficiency (such as varicose veins) should not go for this training system. Katsu can be dangerous for these people.
final word
In BFR exercises or Katsu exercises, you first reduce the blood flow in your muscles (thigh or arm) by means of cuffs; Then you start your workout. In this case, more pressure is put on your muscles.
So you will get more results with less practice. In general, the Katsu training system should be done under the supervision of an expert, otherwise it may be dangerous for you.
Sources: mikereinold – bfrpro
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