How hard should you squat with tight bands to get stronger and bigger?
Effects of velocity loss with blood flow restriction in full squat on strength gains, neuromuscular adaptations, and muscle hypertrophy
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
This study tested four ways to do squats with bands around the thighs to cut blood flow — stopping when you slow down by 0%, 10%, 20%, or 40% during each set.
Systematic Reviews & Meta-Analyses
Max 100Randomized Controlled Trials
Max 90Cohort Studies
Max 72Case-Control Studies
Max 58Cross-Sectional Studies
Max 44Case Reports & Case Series
Max 30Expert Opinion & Narrative Reviews
Max 555 / 90
Evidence Score
Participants are randomly assigned to treatment or control groups, minimizing bias. Considered the gold standard for testing whether an intervention causes an effect.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
This study tested four ways to do squats with bands around the thighs to cut blood flow — stopping when you slow down by 0%, 10%, 20%, or 40% during each set.
Systematic Reviews & Meta-Analyses
Max 100Randomized Controlled Trials
Max 90Cohort Studies
Max 72Case-Control Studies
Max 58Cross-Sectional Studies
Max 44Case Reports & Case Series
Max 30Expert Opinion & Narrative Reviews
Max 555 / 90
Evidence Score
Participants are randomly assigned to treatment or control groups, minimizing bias. Considered the gold standard for testing whether an intervention causes an effect.
Publication
Authors
Sánchez-Valdepeñas J, Rodiles-Guerrero L, Cornejo-Daza PJ, Paez-Maldonado JA, Cano-Castillo C, Bachero-Mena B, Sánchez-Moreno M, González-Badillo JJ, de Villarreal ES, Pareja-Blanco F
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Claims (6)
Muscle growth occurs when muscles are subjected to mechanical tension during resistance training, and this tension can be created by lifting heavy weights for few repetitions or moderate weights for many repetitions, as long as the set is taken close to the point of inability to continue.
When performing squat exercises with restricted blood flow, using a higher level of fatigue during each set (40% velocity loss) leads to more muscle growth in the upper part of the thigh muscle compared to using lower fatigue levels (0–20%).
Using blood flow restriction during squats with no velocity loss does not lead to the maximum possible increase in strength, because it does not sufficiently stimulate the muscles and nervous system to adapt.
During squat training with restricted blood flow, strength gains are greatest when the speed drop during sets is between 10% and 20%. Lower or higher speed drops lead to smaller improvements in strength.
For men who regularly train with resistance exercises, performing squats with restricted blood flow and controlled effort at a 20% drop in movement speed leads to greater improvements in how quickly force is generated and stronger gains across different lifting weights, without causing excessive tiredness.