How BFR works to increase muscle size and strength

The process by which the body repairs damaged muscles and stimulates growth in muscle is called “muscle protein synthesis” or MPS, and the extent of growth is heavily dependent on the body’s ability to stimulate MPS.

BFR causes muscle swelling, or a “pump”, through pooling of blood in the muscle as the muscle exercises, and tissues quickly become deprived of oxygen creating a condition called “hypoxia”. This results in increased metabolic stress and a significant increase in the production of hormones responsible for muscle growth, which collectively increase MPS.

Alongside this, an accelerated rate of “ATP” breakdown caused by a low oxygen environment rapidly fatigues slow-twitch muscle fibres (endurance fibres). This causes the body to recruit fast-twitch muscle fibres (strength fibres) to help perform the exercise, training all fibres concurrently.

The hormonal and physiological responses described above are the result of a very effective trick that BFR plays on the body, creating a state of enhanced muscle growth without the need for lifting heavy weighted loads. Rapid improvements in muscle size and strength are achieved by lifting only light loads, thanks to BFR.