30 Seconds SummaryThe First Clear Evidence of Delayed Hypertrophic Supercompensation
- The study reviewed, conducted by Bjørnsen et al. (2018), involved untrained subjects undergoing two blocks of high-frequency, low-load blood flow restriction (BFR) training, revealing patterns of delayed hypertrophic supercompensation in muscle growth and strength.
- Immediate training effects showed decreased muscle fiber cross-sectional area (CSA) and strength, which later increased significantly above baseline levels well after training had ceased.
- Muscle fiber CSA and overall muscle size had differing adaptation patterns; whole muscle size did not decrease initially like fiber CSA did and stopped increasing after training ended.
- During the study, subjects exhibited increased satellite cell numbers and myonuclear addition, suggesting muscular adaptations at cellular levels.
- Despite intensive training phases, muscle damage markers (like creatine kinase and myoglobin) returned to normal between blocks due to the repeated bout effect, highlighting that muscle could adapt to the stress of BFR training.
- The study's results suggest potential for delayed supercompensation in muscle growth and strength following specific training methods, particularly those using BFR. However, outcomes like increased muscle size might not align with improvements in visible muscularity due to differences in measurements of fiber and whole muscle hypertrophy.
- The findings also highlight considerable individual variability in response to BFR training, with some subjects showing significantly different results in muscle growth and strength changes.
Stronger By Science
Greg Nuckols
