Mixed

Low-load resistance training with blood flow restriction (LL-RT with BFR) produces muscle hypertrophy equivalent to high-load resistance training (HL-RT) across various repetition schemes (failure, 15 reps, or 75 reps) in lower limb exercises.

If you want to build muscle but cannot lift heavy weights due to injury or joint pain, try low-load resistance training combined with blood flow restriction (BFR). Use light weights (20-40% of your max) and restrict blood flow to the working muscle. You can use different repetition schemes (like 15 reps per set or going to failure), and you will likely build muscle just as effectively as if you were lifting heavy weights. This is particularly useful for rehabilitation or when heavy loading is contraindicated.