Mixed

Four weeks of submaximal eccentric resistance training performed to repetition failure significantly increases muscle cross-sectional area (hypertrophy) in resistance-trained males, regardless of whether blood flow restriction (BFR) is applied.

If you are already resistance-trained, you can stimulate muscle growth using lighter weights (around 50% of your max) by focusing on the lowering (eccentric) phase of the movement. Perform 6 sets of 10 reps, taking the 6th set to the point where you can no longer lower the weight slowly (5 seconds). Do this twice a week for 4 weeks. You do not need expensive blood flow restriction cuffs to achieve these results, as standard eccentric training to failure was equally effective.