|The benefits of blood flow restriction in healthy athletes may be less pronounced than the advocates would have it.|
Against that background it would be all the more important to be sure that reducing your training weights to 40% to do your blood flow restricted biceps curls is actually worth it.
A recent study from the Department of Public Health at the Aarhus University does now suggest: It is not worth it! In said study, Farup et al. the hypertrophic potential of load-matched blood-flow restricted resistance training (BFR) vs free-flow traditional resistance training (low load TRT) performed to fatigue.
Strength and size don't always go hand in hand... and BFR training appears to be better suited for strength | more.
- The athletes trained three days per week for a total study duration of 6 weeks (that's more than in many other studies).
- Prior to and at 3 (post-3) and 10 (post-10) days post-training, magnetic resonance imaging (MRI) was used to estimate elbow flexor muscle volume and muscle water content accumulation.
|Figure 2:Pre-post comparison of muscle size and strength gains show no differences between regular and BFR training if the exercises are performed to failure (Farup. 2015).|
- Farup et al. "Blood flow restricted and traditional resistance training performed to fatigue produce equal muscle hypertrophy." Scand J Med Sci Sports (2015): Accepted Article.
- Loenneke, Jeremy P., et al. "Low intensity blood flow restriction training: a meta-analysis." European journal of applied physiology 112.5 (2012): 1849-1859.