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, including sets to failure, 15-rep sets, and 75-rep segmented sets.
If you cannot lift heavy weights due to injury, age, or joint pain, you can still build muscle by using Blood Flow Restriction (BFR) with lighter weights (20-40% of your max). Perform this 2-3 times a week for 6-16 weeks. You can use different repetition schemes (like 15 reps or sets to failure) and still get similar muscle growth as heavy lifting.
The overall analysis did not demonstrate significant differences between conditions (SMD = 0.0364; p = 0.196). A similar result was observed when we separately analyzed studies that used sets to momentary muscle failure... sets of 15 repetitions... and a fixed repetition scheme composed of 75 repetitions...
Why this rating
Systematic review and meta-analysis of 23 RCTs, though risk of bias was high in most studies.
Source
Hypertrophic effects of low-load blood flow restriction training with different repetition schemes: A systematic review and meta-analysis
Victor Sabino de Queirós et al. · Research Square · 2023
DOI 10.21203/rs.3.rs-3419589/v1
More from this paper
- The specific repetition scheme used in Low-Load Resistance Training with Blood Flow Restriction (LL-RT with BFR) does not significantly affect muscle hypertrophy outcomes when compared to High-Load Resistance Training.Good
- For upper limb exercises, High-Load Resistance Training (HL-RT) produces significantly greater muscle hypertrophy than Low-Load Resistance Training with Blood Flow Restriction (LL-RT with BFR).Moderate
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