30 Seconds Summary
Research Spotlight: Low-load squat training with blood flow restriction causes as much hypertrophy as high-load training in experienced squatters

  • A recent study compared low-load squat training with blood flow restriction (BFR) to high-load training in terms of strength gains and muscle growth over nine weeks among trained individuals.
  • Participants trained three times a week with variations including squats, leg presses, knee extensions, and Bulgarian split squats.
  • The high-load group trained with approximately 75% of their 1 Rep Max (1RM), while the low-load BFR group used about 30% 1RM, employing a specific set and rep protocol with shorter rest periods.
  • Results showed significant increases in squat 1RM for both groups, though greater increases were observed in the high-load group (+19kg) compared to the low-load BFR group (+9kg).
  • Both training approaches led to similar increases in quadriceps size and type II muscle fiber size; type I fiber size did not significantly change in either group.
  • The study challenges the notion that low-load BFR training enhances type I fiber hypertrophy exclusively, a finding previously noted only in powerlifters.
  • Despite low-load BFR training being further from failure, it still promoted comparable quadriceps hypertrophy to high-load training.
  • The findings suggest low-load BFR training can maintain or even build strength, making it beneficial for those unable to train with heavy loads temporarily, such as during injury recovery.
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