Mixed
Applying blood flow restriction (BFR) during low-intensity resistance exercise (20% 1RM) significantly increases intramuscular metabolic stress (PCr depletion, pH decrease) and fast-twitch fiber recruitment compared to low-intensity exercise without BFR, but does not reach the metabolic stress levels of high-intensity exercise (65% 1RM).
If you use blood flow restriction with light weights (20% 1RM), you will get more metabolic stress and some fast-twitch fiber recruitment than with light weights alone. However, this stress is still lower than what you get from heavier weights (65% 1RM). Do not assume BFR makes light weights equivalent to heavy weights; it is an adjunct, not a full replacement, for high-intensity training.
We found that the PCr depletion, the H2PO4- increase, and the intramuscular pH decrease during LR were significantly greater than those in L (P < 0.001); however, those in LR were significantly lower than those in H (P < 0.001).
Why this rating
Controlled experimental design with 26 subjects, clear protocols, and statistical significance, though limited to acute effects and a specific muscle group.
Source
Intramuscular metabolism during low-intensity resistance exercise with blood flow restriction
Tadashi Suga et al. · Journal of Applied Physiology · 2009
DOI 10.1152/japplphysiol.90368.2008
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