Hormonal
Low-intensity resistance training (20% 1RM) combined with moderate blood flow restriction induces muscle hypertrophy and strength gains comparable to high-intensity training (80% 1RM) by significantly decreasing myostatin (MSTN) gene expression and increasing inhibitory regulators (FLST, GASP-1, SMAD-7).
If you cannot lift heavy weights due to injury or joint issues, you can still build muscle size and strength by using very light weights (20% of your max) combined with blood flow restriction (using a specialized cuff). This method triggers the same muscle-building signals (specifically by lowering myostatin) as heavy lifting, resulting in similar gains in muscle size and strength over 8 weeks.
We concluded that LIR was able to induce gains in 1RM and quadriceps CSA similar to those observed after traditional HI. These responses may be related to the concomitant decrease in MSTN and increase in FLST isoforms, GASP-1, and SMAD-7 mRNA gene expression.
Why this rating
Randomized controlled trial with clear grouping, objective MRI and biopsy measures, and statistical significance, though limited by small sample size (n=29) and short duration (8 weeks).
Source
Strength Training with Blood Flow Restriction Diminishes Myostatin Gene Expression
Gilberto Laurentino et al. · Medicine & Science in Sports & Exercise · 2011
DOI 10.1249/mss.0b013e318233b4bc
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