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How Blood Flow Restriction Changes Exercise Science | Dr. Jeremy Loenneke

The Dr. Gabrielle Lyon Show

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Exploring Blood Flow Restriction Training for Muscle Growth and Strength

Blood flow restriction (BFR) training effectively promotes muscle growth and strength gains. Research shows that muscle hypertrophy achieved through low-load training with BFR is comparable to that of traditional high-load exercise. However, training with very low loads, such as 15% of one-rep max, may not induce significant strength increases, underlining the importance of specificity in load selection. BFR can be implemented at various occlusion pressures, typically ranging from 40% to 90% arterial occlusion, producing similar muscle size adaptations. Despite common expectations that strength and muscle mass are correlated, the relationship differs in BFR training, with strength gains potentially being less pronounced than those for muscle size. Importantly, higher occlusion pressures may facilitate additional physiological changes, such as improvements in vascular function, though the optimal pressure for these adaptations is still under investigation. The distinction between arterial occlusion percentage and blood flow reduction highlights the complexity of BFR’s physiological effects.

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