In blood flow restriction squat training, the relationship between velocity loss and strength performance follows an inverted U-shape, with moderate velocity loss thresholds (10–20%) yielding optimal strength adaptations, while both very low (0%) and very high (40%) velocity loss thresholds result in suboptimal strength adaptations.

When you squat with moderate fatigue, your muscles get just enough stress to make your nerves and muscles work together better, helping you push harder and faster. But if you push too little, your muscles don’t get the signal to adapt strongly. If you push too hard, your muscles start losing their ability to contract quickly because the fast-twitch fibers that power explosive movements begin to behave more like slow-twitch fibers, making you stronger but slower.