Hormonal
Low-intensity resistance exercise (20% 1-RM) combined with blood flow restriction (200 mmHg) significantly increases muscle protein synthesis and S6K1 phosphorylation, mimicking the anabolic signaling of high-intensity training.
If you cannot lift heavy weights due to injury or age, use blood flow restriction cuffs on your limbs while performing light resistance exercises (around 20% of your max). This combination triggers the same muscle-building signals (mTOR/S6K1) as heavy lifting, allowing for muscle protein synthesis without the joint stress.
We conclude that the activation of the mTOR signaling pathway appears to be an important cellular mechanism that may help explain the enhanced muscle protein synthesis during REFR.
Why this rating
Randomized crossover design with stable isotope measurement of MPS, though small sample size (n=6).
Source
Blood flow restriction during low-intensity resistance exercise increases S6K1 phosphorylation and muscle protein synthesis
Satoshi Fujita et al. · Journal of Applied Physiology · 2007
DOI 10.1152/japplphysiol.00195.2007
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