If you're new to lifting weights, heavy lifting makes you stronger faster than light lifting with blood flow restriction, but both methods build muscle about the same.
Scientific Claim
Untrained individuals achieve greater muscle strength gains from high-load resistance training (HL-RT) than from blood flow restriction training (BFR-RT), with an effect size of −0.552 (95% CI: −0.722 to −0.382), while muscle hypertrophy gains are similar between the two methods (ESdiff = −0.128, 95% CI: −0.272 to 0.015).
Original Statement
“The untrained individuals experienced similar muscle mass gains and superior muscle strength gains in with HL-RT compared to BFR-RT. In contrast, the strength gains of HL-RT were significantly higher than that of BFR-RT in the untrained group (ESdiff = −0.552 ± 0.087, 95%CL −0.722 to −0.382). The muscle mass gains with BFR-RT were similar to those with HL-RT in the untrained subgroup (ESdiff = −0.128 ± 0.073, 95% CI −0.272 to 0.015).”
Evidence Quality Assessment
Claim Status
appropriately stated
Study Design Support
Design supports claim
Appropriate Language Strength
definitive
Can make definitive causal claims
Assessment Explanation
RCT-based meta-analysis with high statistical power and low risk of bias supports causal interpretation. The effect size and confidence intervals are clearly reported and significant.
Evidence from Studies
Supporting (1)
Potential Moderators of the Effects of Blood Flow Restriction Training on Muscle Strength and Hypertrophy: A Meta-analysis Based on a Comparison with High-Load Resistance Training
This study found that if you're new to lifting weights, you'll get stronger faster with heavy weights than with the blood-flow-restriction method, but both methods help you build muscle equally well.