Can BFR Training Enable Targeted Hypertrophy Of Type I Muscle Fibers? - (Science Based)
Science-Proven Benefits of Blood Flow Restriction (BFR) Training --- Part 1
One of the most interesting results we have today on Blood Flow Restriction training is its effects on the hypertrophy of type I muscle fibers. Six studies so far ((Bjornsen et al., 2019a; Yasuda et al., 2005; Bjornsen et al., 2019b; Pignanelli et al., 2019; Davids et al., 2021, and Jakobsgaard et al., 2018) have shown that BFR training with low-loads enables targeted hypertrophy of type I muscle fibers. This is very important and can greatly affect your overall muscle growth. But why is that?
Our muscles consist of mainly two types of muscle fibers. Type I and type II.
Multiple papers have shown that conventional high-load training has been associated with increasing more the hypertrophy of type II fibers (1,10,11,13,14,20,31,32 from - Schoenfeld et al., 2023--). So if you’re doing resistance training, theirs is a big chance that your gains focus mostly on type II muscle fiber, which is like developing only a part of your muscles. But what if you could selectively grow the other part too, the one with type I fibers?
This option that seems possible only with BFR training could have a huge impact on your overall hypertrophy gains while training with low loads. And although we need more research on this topic, it’s still a very impressive and interesting finding that you lose nothing by giving it a try.
You can find all the aforementioned studies and other studies related to proven blood flow restriction benefits on the links below.
Professional BFR cuffs by SAGA:
https://saga.fitness/?ref=odmtB9NJzn5J2a
Hit the link below for more videos like this:
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Science References:
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https://pubmed.ncbi.nlm.nih.gov/25430...
https://pubmed.ncbi.nlm.nih.gov/31156...
https://pubmed.ncbi.nlm.nih.gov/26202...
https://pubmed.ncbi.nlm.nih.gov/16871...
https://pubmed.ncbi.nlm.nih.gov/21900...
https://pubmed.ncbi.nlm.nih.gov/25700...
https://pubmed.ncbi.nlm.nih.gov/23278...
https://pubmed.ncbi.nlm.nih.gov/22618...
https://soar.wichita.edu/handle/10057...
https://pubmed.ncbi.nlm.nih.gov/25264...
https://pubmed.ncbi.nlm.nih.gov/21360...
https://pubmed.ncbi.nlm.nih.gov/30543...
https://pubmed.ncbi.nlm.nih.gov/30188...
https://pubmed.ncbi.nlm.nih.gov/29446...
https://www.researchgate.net/publicat...
https://link.springer.com/article/10....
https://link.springer.com/article/10....
https://pubmed.ncbi.nlm.nih.gov/29043...
https://journals.sagepub.com/doi/abs/...
https://www.researchgate.net/publicat...
https://www.jstatsoft.org/article/vie...
https://pubmed.ncbi.nlm.nih.gov/31108...
https://pubmed.ncbi.nlm.nih.gov/31725...
https://pubmed.ncbi.nlm.nih.gov/32031...
https://pubmed.ncbi.nlm.nih.gov/23446...
https://pubmed.ncbi.nlm.nih.gov/24666...
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