Strength increased by ~18% from 6 weeks of BFR training in young adults.
Luebbers et al. 2017
• This study examined the effects of lower body resistance exercise combined with blood flow restriction.
• 25 young adults (mostly males) were divided into 3 groups and subjected to a 6- week back-squat exercise training protocol performed twice a week (12 sessions total).
• One group (HI) completed a traditional high-load (≥65% 1RM) back squat protocol with 3 sets of ~10 reps.
• Another group (LO) completed the squat exercise using a relatively light load (≤30% 1RM) for 1 set of 30 reps followed by 3 sets of 15 reps.
• The third group (LO + BFR) followed the same protocol as LO plus BFR.
• The results revealed a significant ~18% increase in back-squat strength for the LO + BFR group compared to a ~6% increase in the HI group and no change in the LO group.
• Take-away: Gains in strength from BFR occur rapidly, and in this case, were greater than traditional high-load exercise.