Understanding the Relationship Between Limb and Trunk Muscle Hypertrophy in Resistance Training
- CJ Beckmann
- Apr 14
- 2 min read
Updated: May 5
Exploring Training Methods: High-Intensity vs. Blood Flow Restriction
A revealing study in Clinical Physiology and Functional Imaging shows important differences in how BFR and traditional training affect different muscle groups. This post takes an in-depth look at the key findings from the study by Yasuda et al.
Study Overview
The study involved 30 young men who were divided into three groups. They underwent training for 6 weeks, three days per week.
HIT Group: Trained at 75% of their one-rep max (1RM) on the bench press.
BFR Group: Trained at 30% of their 1RM while using arm cuffs.
Both groups maintained a similar total training volume during the study.
Key Findings
1. Strength Gains
Both training methods resulted in increased bench press 1RM. Notably, the control group showed no improvement in strength. Interestingly, both the HIT and BFR methods were similarly effective for strength gains.
2. Muscle Growth Patterns
HIT Group:
Triceps: Increased by 8.8%
Chest: Increased by 15.8%
There was a strong correlation between gains (r=0.70).
BFR Group:
Triceps: Increased by 4.9%
Chest: Increased by 8.3%
The correlation was weaker (r=0.54).
3. Growth Relationships
The study indicated that HIT produced more synchronized growth in muscle groups while BFR resulted in greater individual variation among participants. Different activation patterns were likely responsible for these outcomes.
Practical Applications
1. Effective Program Design
When designing training programs, consider the following:
Use HIT for balanced growth across muscle groups.
Implement BFR training with supplemental work to ensure comprehensive development.
Individual response patterns should guide exercise selection.
2. Exercise Selection
Not all exercises respond the same way. Here are some considerations:
Multi-joint movements may react differently to each training method.
A targeted approach may be necessary for BFR.
It's essential to monitor both limb and trunk development for optimal results.
Conclusion: Choosing the Right Training Method
In summary, both HIT and BFR methods effectively build strength and muscle size. However, HIT tends to produce more synchronized growth between limb and trunk muscles. If you choose BFR training, be prepared to pay additional attention to ensure balanced development.
You can explore more about these methods and see how they may fit into your training by checking this link to original research.
For further enhancements to your training, take a look at our Pro Set - 2 sets of 2 Cuffs offering better resistance training support.
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