Occlusion training, also known as blood flow restriction (BFR) training, involves restricting blood flow to working muscles during exercise to enhance muscle growth. While this method can be effective when implemented properly, research suggests it may not be necessary to achieve muscle hypertrophy.
A recent study by Farup et al. (2015) found that blood-flow restricted resistance training and low-load traditional resistance training, when performed to fatigue, result in similar muscle hypertrophy, likely due in part to transient exercise-induced increases in muscle water content.
Additionally, research by Burd et al. (2010, 2012) suggests that lifting as little as 30% of maximum strength to volitional fatigue is equally effective at stimulating muscle protein synthesis as heavier training intensities (~70%-80% of maximum strength).
Taken together, these findings suggest that low-intensity resistance training conducted to fatigue can promote muscle growth without the need for occlusion techniques. Given the potential risks associated with BFR training, such as nerve damage or blood clotting, traditional resistance training methods may be a safer alternative with similar results.