Purpose: Low load BFR (LLBFR) training can produce similar strength gains as high load resistance (HLR) training, especially in cases where persons may not have the ability to toelrate heavy loads. The purpose of this study was to compare changes in strength, power, and hypertrophy between HLR (70% 1RM) and LLBFR (30% 1RM). Methods: Sixteen healthy individuals, ages 23-21 (8 male, 8 female) were randomized into HLR and LLBFR groups. Obtained baseline measurements included 1-repetition maximum (1RM), thigh circumference, and vertical jump height. Each group performed back squat, Bulgarian split squat, barbell step ups, and lunges. The HL group trend 3x weekly at 3 x 8 repetitions with 2-3 minutes rest and the LLBFR trained 2x weekly for repetitions of 30-15-15-15 with 30 seconds rest between sets and 2-3 minutes rest between exercises. Results: Significant differences were found within groups for pre-post vertical jump height, left thigh circumference, and 1RM squat. No significant difference was found between LLBFR and HLR groups in measures of vertical jump height or 1RM squat. Conclusion: LLBFR using compound, closed kinetic chain exercises may be effective for strength training in persons who may not be able to tolerate higher loads.
Rohde M, Bacsalmasi L, Erhard Q, Lung T, Weinert W. The Effects of Blood-flow Restriction Training on Muscle Hypertrophy, Strength, and Power in College-Age Adults. The Internet Journal of Allied Health Sciences and Practice. 2021 Jan 01;19(2), Article 12.