When adults do light exercises with restricted blood flow before heavy weight training, their leg muscles get about 15% stronger on average—similar to just doing heavy weights alone, but results vary more from person to person.

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.

You might not feel stronger right after this training, but your strength keeps going up for weeks after you stop — the best gains happen when you’re resting.

New lifters of all ages and genders get stronger faster with heavy weights than with light weights and blood flow restriction — no matter how long they train or whether they're male or female.

When people did leg exercises with or without a special training method for 10 weeks, there was hardly any difference in how well their muscles worked. A tiny benefit was seen for the special method, but it was very small.

BFR training doesn't make you stronger at lifting your heaviest weight — it helps with endurance and muscle size, but not with max strength tests like a one-rep max.