How blood flow restriction training affects muscle fibers
Fiber-Type-Specific Hypertrophy with the Use of Low-Load Blood Flow Restriction Resistance Training: A Systematic Review
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Type I fibers can hypertrophy more than type II with blood flow restriction, reversing the typical pattern seen in heavy lifting.
It contradicts the common gym wisdom that fast-twitch fibers grow faster and heavy weights are superior for all muscle types.
Practical Takeaways
Incorporate low-load blood flow restriction training 2-3 times a week, focusing on high reps to fatigue, to potentially boost slow-twitch muscle growth.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Type I fibers can hypertrophy more than type II with blood flow restriction, reversing the typical pattern seen in heavy lifting.
It contradicts the common gym wisdom that fast-twitch fibers grow faster and heavy weights are superior for all muscle types.
Practical Takeaways
Incorporate low-load blood flow restriction training 2-3 times a week, focusing on high reps to fatigue, to potentially boost slow-twitch muscle growth.
Publication
Journal
Journal of Functional Morphology and Kinesiology
Year
2023
Authors
B. Schoenfeld, Daniel I. Ogborn, A. Piñero, Ryan Burke, Max Coleman, Nicholas Rolnick
Related Content
Claims (10)
When muscles grow from lifting weights, some types of muscle fibers might not get as strong or reliable as others, according to the numbers.
When adults lift heavy weights, their fast-twitch muscle fibers grow much more than their slow-twitch ones, based on several studies.
When people do light weight training with restricted blood flow very often (at least 5 days a week), their slow-twitch muscle fibers grow bigger faster. Some less frequent training also helps, but not as much.
When adults do light weight training with restricted blood flow, their slow-twitch muscles grow as much or more than their fast-twitch muscles, which is different from heavy weight training where fast-twitch muscles usually grow more.
Scientists aren't sure yet if a newer type of lighter weight training works better than traditional heavy lifting for building a specific kind of muscle fiber in adults, because there haven't been enough direct comparisons and the few studies done so far have mixed results.