When people do light weight training with restricted blood flow very often (at least 5 days a week), their slow-twitch muscle fibers grow bigger faster. Some less frequent training also helps, but not as much.

When people do light weightlifting with restricted blood flow, their slow-twitch muscles can grow as much or more than their fast-twitch muscles, which is different from heavy lifting where fast-twitch muscles usually grow more.

When adults do light weight training with restricted blood flow, their slow-twitch muscles grow as much or more than their fast-twitch muscles, which is different from heavy weight training where fast-twitch muscles usually grow more.

Using a special training method with lighter weights and restricted blood flow along with heavy lifting might help trained people build more muscle by growing certain muscle fibers better, but different studies have found different results.

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.

When men do light weightlifting with restricted blood flow, their muscles grow a decent amount, but women's muscles barely grow from the same workout, showing it works differently for each sex.