At first, your muscles might actually get a little smaller from this kind of training, but after doing it again later, they grow bigger than before — the growth just takes time to show up.

Doing light weightlifting with a band that restricts blood flow for six weeks can make both slow and fast muscle fibers in older people grow bigger by about 20%, even without heavy lifting.

Doing light weightlifting while restricting blood flow to the muscles can cause a big jump in special muscle repair cells, and this effect gets even bigger if you do it twice in a row.

If you're already used to lifting weights, it doesn't really matter if you change up how heavy you lift, how many reps you do, or how long you rest—your muscles will grow about the same either way.

Even when you train one leg differently from the other, both legs tend to grow muscle in similar ways — which means your body’s natural biology, not the workout itself, is what really controls muscle growth.

Even though muscles got bigger, the actual muscle fibers didn’t get thicker or change type—so the growth might be due to other factors like fluid or connective tissue.