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If you can only train with light weights, you can still build up a reasonable amount of muscle mass if you restrict the flood flow to your muscles during sets using a cuff. This unusual system can easily be combined with regular strength training, sports scientists at the University of Tampa in the United States discovered.
Blood flow restriction training
Blood flow restriction training was thought up by Japanese sports scientists, who discovered that relatively light exertion in muscles creates considerable metabolic stress if you have cut off the blood supply to those muscles using a cuff.
By arresting the blood supply metabolites accumulate in the muscles. Researchers suspect that this causes the muscle to activate more muscle fibres than normal, and as a result light exertion supplies a strong anabolic stimulus to the muscle cells.
We've written before about blood flow restriction training. An overview of our postings can be found here.
Restricted biceps
The Americans wanted to know what happens if you use blood flow restriction training in combination with regular strength training. They got relatively experienced strength athletes to train their biceps using the blood flow restriction method for a period of four weeks [they used 30 percent of the weight with which they could just manage 1 rep, 30 reps/set, 3 sets]. The subjects trained the rest of their body in the classical way.
BFR = Blood Flow Restriction
(see image)
Before or after the period during which the subjects trained their biceps using the blood flow restriction method they trained their biceps in the classical way [3 sets, weight: 60 percent of the weight with which they could just manage 1 rep, 15 reps/set].
During the blood flow restriction period and the regular period the subjects trained their biceps at failure.
Just as good.
The researchers discovered that blood flow restriction training led to just as much muscle growth as regular strength training did.
BFR-HI = trained for the first four weeks with blood flow restriction to biceps, and then trained the biceps for four weeks in the classical way.
BFR-HI = trained the biceps for the first four weeks in the classical way, and then trained for another four weeks with blood flow restriction to biceps.
Conclusion
"Athletes and strength practitioners can use low-intensity resistance training in combination with blood flow restriction in combination with their training programmes to elicit muscle hypertrophy without the muscle damage incurred by heavier weight", the researchers write. "Future research should investigate the long-term effects of blood flow restriction on muscle strength and hypertrophy."
Source:
Clin Physiol Funct Imaging. 2014 Jul;34(4):317-21.
Blood flow restriction training
Blood flow restriction training was thought up by Japanese sports scientists, who discovered that relatively light exertion in muscles creates considerable metabolic stress if you have cut off the blood supply to those muscles using a cuff.
By arresting the blood supply metabolites accumulate in the muscles. Researchers suspect that this causes the muscle to activate more muscle fibres than normal, and as a result light exertion supplies a strong anabolic stimulus to the muscle cells.
We've written before about blood flow restriction training. An overview of our postings can be found here.
Restricted biceps
The Americans wanted to know what happens if you use blood flow restriction training in combination with regular strength training. They got relatively experienced strength athletes to train their biceps using the blood flow restriction method for a period of four weeks [they used 30 percent of the weight with which they could just manage 1 rep, 30 reps/set, 3 sets]. The subjects trained the rest of their body in the classical way.
BFR = Blood Flow Restriction
(see image)
Before or after the period during which the subjects trained their biceps using the blood flow restriction method they trained their biceps in the classical way [3 sets, weight: 60 percent of the weight with which they could just manage 1 rep, 15 reps/set].
During the blood flow restriction period and the regular period the subjects trained their biceps at failure.
Just as good.
The researchers discovered that blood flow restriction training led to just as much muscle growth as regular strength training did.
BFR-HI = trained for the first four weeks with blood flow restriction to biceps, and then trained the biceps for four weeks in the classical way.
BFR-HI = trained the biceps for the first four weeks in the classical way, and then trained for another four weeks with blood flow restriction to biceps.
Conclusion
"Athletes and strength practitioners can use low-intensity resistance training in combination with blood flow restriction in combination with their training programmes to elicit muscle hypertrophy without the muscle damage incurred by heavier weight", the researchers write. "Future research should investigate the long-term effects of blood flow restriction on muscle strength and hypertrophy."
Source:
Clin Physiol Funct Imaging. 2014 Jul;34(4):317-21.
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