Blood flow restriction training and muscle hypertrophy and strength: a meta-analysis
Lixandrao ME, et al.
High-confidence evidence from multiple solid studies
Summary
A meta-analysis examining the effects of BFR training on muscle hypertrophy and strength. Low-intensity BFR training (20–40% 1RM) produced hypertrophy and strength gains exceeding conventional low-intensity training and approaching those of high-intensity training.
Key findings
- 1
BFR training at 20–40% 1RM produces substantially greater hypertrophy than conventional low-intensity training
- 2
Hypertrophy differences vs. high-intensity training (>70% 1RM) are small and may approach equivalence
- 3
Useful for rehabilitation and older adults as it stimulates hypertrophy with minimal joint loading
- 4
Effective protocols require appropriate cuff pressure (50–80% of arterial occlusion pressure), high frequency, and high repetitions
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50歳以上の成人を対象とした抵抗性運動の筋力・筋肉量に対する効果を検証したメタ分析（47研究・1,079名）。高齢者でも適切な抵抗性運動により筋力・筋肉量が有意に向上することを示した。加齢によるテストステロン低下は筋肥大の絶対的な障壁ではない。
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