BFRT + light weights generates a growth response throughout the entire body.

Impact of BFR Exercise on Muscle Fatigue Development and Recovery

Husmann F1, Mittlmeier T, Bruhn S, Zschorlich V, Behrens M.
Med Sci Sports Exerc. 2017 Nov 6. doi: 10.1249/MSS.0000000000001475.


In this study the authors looked at the time-course of muscle fatigue and recovery periods during and after BFRT.  They conclude:

“The strong decline in neuromuscular function and the fast recovery after low-intensity BFR exercise seem to provide a strong adaptive stimulus for muscular growth without long-lasting impairments in motor performance which are typically associated with heavy-load resistance training. From a practical point of view, low-intensity BFR exercise should be favored when applying high-frequency training regimes for muscle hypertrophy.”

– Husmann F1, Mittlmeier T, Bruhn S, Zschorlich V, Behrens M.


–  2017 Nov 6. doi: 10.1249/MSS.0000000000001475.

– Husmann F1Mittlmeier TBruhn SZschorlich VBehrens M.