Hormonal
Combining low-intensity resistance exercise (10-20% 1RM) with moderate vascular occlusion (tourniquet pressure ~218 mmHg) induces significant muscular hypertrophy and strength gains, whereas performing either the exercise or the occlusion alone does not.
To build muscle with light weights, perform low-intensity resistance exercises (10-20% of your one-rep max) while applying moderate vascular occlusion to your thighs using a tourniquet. Do 5 sets of 15-20 reps, twice a week, for 8 weeks. Release the tourniquet immediately after each session. This combination is necessary; neither light exercise nor occlusion alone will produce significant muscle growth.
The results showed that the low-intensity exercise and occlusive stimuli have cooperative effects in the long-term adaptation of muscle... The LIO induced significant increases in isometric and isokinetic strengths... whereas no changes in strength were observed after LI and after VO... The percent increase in CSA of extensors after LIO was 10.3 ± 1.6%, whereas no significant changes were observed in those of knee flexors and femur.
Why this rating
Small sample size (n=6 per group), short duration (8 weeks), and lack of long-term follow-up.
Source
Cooperative Effects of Exercise and Occlusive Stimuli on Muscular Function in Low-Intensity Resistance Exercise with Moderate Vascular Occlusion
Yudai Takarada et al. · The Japanese Journal of Physiology · 2004
DOI 10.2170/jjphysiol.54.585
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