BFR vs High-Intensity Training: Different Patterns of Muscle Growth

Relationship between limb and trunk muscle hypertrophy following high-intensity resistance training and blood flow-restricted low-intensity resistance training.

Yasuda T, Ogasawara R, Sakamaki M, Bemben MG, Abe T.

A revealing study in Clinical Physiology and Functional Imaging shows important differences in how BFR and traditional training affect different muscle groups.

Study Design:

• 30 young men divided into three groups

• 6 weeks of training, 3 days per week

• HIT group: 75% of 1RM bench press

• BFR group: 30% of 1RM with arm cuffs

• Similar total training volume between groups

Key Findings:

1. Strength Gains:

   • Both training methods increased bench press 1RM

   • Control group showed no improvement

   • Similar effectiveness for strength gains

2. Muscle Growth Patterns:

   HIT Group:

   • Triceps: 8.8% increase

   • Chest: 15.8% increase

   • Strong correlation between gains (r=0.70)

   BFR Group:

   • Triceps: 4.9% increase

   • Chest: 8.3% increase

   • Weaker correlation (r=0.54)

3. Growth Relationships:

   • HIT showed synchronized growth

   • BFR showed more individual variation

   • Different activation patterns likely responsible

Practical Applications:

1. Program Design:

   • Use HIT for balanced growth

   • BFR may need supplemental work

   • Consider individual response patterns

2. Exercise Selection:

   • Multi-joint movements respond differently

   • May need targeted approach with BFR

   • Monitor both limb and trunk development

The Bottom Line: While both methods build strength and size, HIT produces more synchronized growth between limb and trunk muscles. BFR training may require additional attention to ensure balanced development.

Link to original research