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.

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.

Some people build more muscle with heavy weightlifting alone, while others build more muscle when they add a special band to cut off some blood flow—so everyone might need a different kind of workout to get the best results.

After doing heavy weight training, if women who’ve never trained before use a tight band around their arm afterward, their arm muscles don’t get any thicker—but men’s muscles still grow normally.

For people new to strength training, lifting light weights with restricted blood flow works just as well as lifting heavy weights for building muscle size over 6 weeks.

Doing heavy weightlifting with your legs squeezed to restrict blood flow doesn't make your muscles grow more than just doing heavy weightlifting normally — at least not for most people who haven't trained before.