Blood flow restriction training is epic It's been found to trigger...
Siim Land@siimland
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Oct 01, 2025
~1 min read
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1
Blood flow restriction training is epic
It's been found to trigger muscle hypertrophy response at only 20-30% of one rep max, whereas regular weightlifting usually is 70-80% (PMID: 26463594)
You basically trick your body into thinking you're lifting heavier than you really are
Full video: youtu.be/g0hTXCgRpzU
Graph: PMID: 37546539
It's been found to trigger muscle hypertrophy response at only 20-30% of one rep max, whereas regular weightlifting usually is 70-80% (PMID: 26463594)
You basically trick your body into thinking you're lifting heavier than you really are
Full video: youtu.be/g0hTXCgRpzU
Graph: PMID: 37546539
2
Blood flow restriction training can:
- promote muscle growth
- accelerate recovery from injuries
- alleviate age-related muscle loss
- minimizes injury risk
- improve tendon structure and stiffness
- grow new blood vessels
PMID: 31725362; PMID: 2646359416333
- promote muscle growth
- accelerate recovery from injuries
- alleviate age-related muscle loss
- minimizes injury risk
- improve tendon structure and stiffness
- grow new blood vessels
PMID: 31725362; PMID: 2646359416333
3
Blood flow restriction training is best for:
- the aging population who can't lift that heavy
- when you've been injured and want to speed up recovery
- when you're recovering and can't lift heavy yet
- when trying to recover faster
- when you don't have heavy weights
- the aging population who can't lift that heavy
- when you've been injured and want to speed up recovery
- when you're recovering and can't lift heavy yet
- when trying to recover faster
- when you don't have heavy weights
4
A new 2023 meta-analysis also found that blood flow restriction training around the arms can improve muscle strength in other upper body movements like the bench press and shoulder press (PMID: 36952451)
This is quite amazing
This is quite amazing
