Increased muscle volume and strength following six days of low-intensity resistance training with restricted muscle blood flow

Fujita, Toshiro; Brechue, William F.; Kurita, Koji; Sato, Yoshiaki; Abe, Takashi

doi:10.3806/ijktr.4.1

Cited by 114 publications

(158 citation statements)

References 24 publications

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“…High-frequency low-load resistance training (twice daily for two weeks with 20% 1RM) has resulted in greater increases in squat and leg curl 1RM, and CSA of the thigh and hip muscles, when combined with BFR [54]. Similarly, just 6 days of twice daily low-load BFR resistance training has produced substantial hypertrophic and strength responses, comparable to studies employing longer training durations and a higher loads or volume of exercise [53].…”

Section: Training Frequencymentioning

confidence: 76%

“…Several investigations have reported significant muscular adaptations in both the arms [51,52] and legs [27,53] following single-joint training with BFR. However, evidence suggests that BFR resistance training with multi-joint exercise can also facilitate significant hypertrophy in muscles of the trunk [54][55][56].…”

Section: Type Of Exercisementioning

confidence: 99%

“…While the optimal resistance training protocol for BFR exercise has not been firmly established, this repetition scheme has been demonstrated to aid in rehabilitation from knee injury [70], enhance acute muscle activation [48] and increase muscle strength and size [53], without increasing indices of muscle damage [47,48,69]. As the cuff is applied immediately before the first set, there is no substantial accumulation of metabolites, and participants can perform a high number of repetitions in the first set.…”

Section: Training Volumementioning

confidence: 99%

“…Several investigations have demonstrated that the relative strength (i.e. the maximal strength per unit of muscle size) of muscles trained using low-load resistance exercise with BFR is not changed significantly from pre-training levels [12,51,53,87]. In addition, low-load BFR resistance exercise does not appear to increase muscle activation (as estimated by surface electromyography) to the same degree as traditional high-load resistance exercise without BFR [79,88], and therefore cannot stimulate the complete pool of high-threshold motor units.…”

Section: Healthy and Athletic Participantsmentioning

confidence: 99%

See 3 more Smart Citations

Exercise with Blood Flow Restriction: An Updated Evidence-Based Approach for Enhanced Muscular Development

Scott¹,

Loenneke

Slattery³

et al. 2014

Sports Med

269

293

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Key Points• The blood flow restriction (BFR) stimulus should be individualized for each participant. In particular, consideration should be given to the restrictive pressure applied and cuff width used.• BFR elicits the largest increases in muscular development when combined with low-load resistance exercise, though some benefits may be seen using BFR alone during immobilization or combined with low-workload cardiovascular exercise.• For healthy individuals, training adaptations are likely maximized by combining low-load BFR resistance exercise with traditional high-load resistance exercise. 2 AbstractA growing body of evidence supports the use of moderate blood flow restriction (BFR) combined with low-load resistance exercise to enhance hypertrophic and strength responses in skeletal muscle. Research also suggests that BFR during lowworkload aerobic exercise can result in small but significant morphological and strength gains, and BFR alone may attenuate atrophy during periods of unloading.While BFR appears to be beneficial for both clinical and athletic cohorts, there is currently no common consensus amongst scientists and practitioners regarding the best practice for implementing BFR methods. If BFR is not employed appropriately, there is a risk of injury to the participant. It is also important to understand how variations in the cuff application can affect the physiological responses and subsequent adaptation to BFR training. The optimal way to manipulate acute exercise variables, such as exercise type, load, volume, inter-set rest periods and training frequency, must also be considered prior to designing a BFR training program. The purpose of this review is to provide an evidence-based approach to implementing BFR exercise. These guidelines could be useful for practitioners using BFR training in either clinical or athletic settings, or for researchers in the design of future studies investigating BFR exercise.3

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Section: Training Frequencymentioning

confidence: 76%

Section: Type Of Exercisementioning

confidence: 99%

Section: Training Volumementioning

confidence: 99%

Section: Healthy and Athletic Participantsmentioning

confidence: 99%

See 2 more Smart Citations

Exercise with Blood Flow Restriction: An Updated Evidence-Based Approach for Enhanced Muscular Development

Scott¹,

Loenneke

Slattery³

et al. 2014

Sports Med

269

293

View full text Add to dashboard Cite

show abstract

“…Intracellular swelling is a novel mechanism that has been proposed by numerous authors to mediate anabolic responses to resistance exercise with BFR [12,46,96,97]. Cell swelling is maximized in exercise that relies heavily on anaerobic metabolism, due to the osmotic changes caused by lactate accumulation [98].…”

Section: Intracellular Swellingmentioning

confidence: 99%

Hypoxia and Resistance Exercise: A Comparison of Localized and Systemic Methods

et al. 2014

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It is generally believed that optimal hypertrophic and strength gains are induced through moderate-or high-intensity resistance training, equivalent at least 60% of an individual's 1-repetition maximum (1RM). However, recent evidence suggests that similar adaptations are facilitated when low-intensity resistance exercise (~20-50% 1RM) is combined with blood flow restriction (BFR) to the working muscles. Although the mechanisms underpinning these responses are not yet firmly established, it appears that localized hypoxia created by BFR may provide an anabolic stimulus by enhancing the metabolic and endocrine response, and increase cellular swelling and signalling function following resistance exercise. Moreover, BFR has also been demonstrated to increase type II muscle fibre recruitment during exercise.However, inappropriate implementation of BFR can result in detrimental effects, including petechial haemorrhage and dizziness. Further, as BFR is limited to the limbs, the muscles of the trunk are unable to be trained under localized hypoxia. More recently, the use of systemic hypoxia via hypoxic chambers and devices has been investigated as a novel way to stimulate similar physiological responses to resistance training as BFR techniques. While little evidence is available, reports indicate that beneficial adaptations, similar to those induced by BFR, are possible using these methods. The use of systemic hypoxia allows large groups to train concurrently within a hypoxic chamber using multi-joint exercises. However, further scientific research is required to fully understand the mechanisms that cause augmented muscular changes during resistance exercise with a localized or systemic hypoxic stimulus.3

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Greater discomfort with blood flow restriction training compared to standard low‐load resistance exercise when both are performed to task failure

Pignanelli

Burr

2020

Transl Sports Med

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Low‐load blood flow restriction (LL‐BFR) training improves muscular adaptation compared to traditional low‐load resistance exercise (LL‐RE), when matched for work. However, when both are performed to task failure, similar improvements in muscular strength and hypertrophy occur. At task failure, the perceived discomfort after a single bout of LL‐BFR or LL‐RE is equivocal and it remains unclear how this might change over time with training. Therefore, we examined alterations in the perception of discomfort during LL‐RE and LL‐BFR training. Ten resistance‐trained males performed both LL‐RE and LL‐BFR to failure, with each leg assigned to a different condition for 6 weeks. Perceived discomfort was obtained after each set and rest period during the 1st, 4th, 8th, 11th, and 15th training sessions using a 1000‐pixel visual analog scale. Perceived discomfort was similar following each set for LL‐RE and LL‐BFR within each training session and did not change with training. At the end of rest periods, with the tourniquet still applied, a consistently greater discomfort was reported with LL‐BFR (all P < .02), with no evidence for desensitization over time. Overall, participants reported similar discomfort following LL‐RE and LL‐BFR sets to failure; however, the application of BFR throughout rest periods increased discomfort, with no clear habituation with regular training.

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Increased muscle volume and strength following six days of low-intensity resistance training with restricted muscle blood flow

Cited by 114 publications

References 24 publications

Exercise with Blood Flow Restriction: An Updated Evidence-Based Approach for Enhanced Muscular Development

Exercise with Blood Flow Restriction: An Updated Evidence-Based Approach for Enhanced Muscular Development

Hypoxia and Resistance Exercise: A Comparison of Localized and Systemic Methods

Greater discomfort with blood flow restriction training compared to standard low‐load resistance exercise when both are performed to task failure

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