When top powerlifters do a special type of exercise that limits blood flow to their muscles, their thigh muscle size grows almost 8% bigger—way more than the tiny growth from normal workouts.

Some people grow more muscle with regular heavy lifting, others grow just as much or more with heavy lifting plus blood flow restriction — there’s no one-size-fits-all answer.

If you do heavy weight training for eight weeks, your thigh muscles get stronger—no matter if you use a special band to restrict blood flow after your workout or not.

When top powerlifters do a special type of weight training that restricts blood flow, it makes their slow-twitch muscle fibers grow more cell nuclei by 18%, but normal weight training doesn't do this.

When powerlifters do squats with restricted blood flow using lighter weights, it makes their slow-twitch muscle fibers grow bigger by 12%, while regular training doesn't change muscle fiber size.

Some people grow more muscle with regular heavy lifting, others grow just as much or more when they add blood flow restriction — there’s no one-size-fits-all answer.