Blood Flow Restriction can help:
Blood flow restriction training involves the application of a pneumatic tourniquet to the muscle that is being trained. The cuff is then inflated to a specific pressure with the aim of partial blood flow occlusion. This forces the muscle to work harder than without BFR, and stimulates muscle growth at weights that normally would not create muscle growth. Resistances as low as ~20% of 1 repetition max is performed with rest periods in between sets. It can be applied to both the legs and arms.
Blood flow restriction training has shown to increase growth hormone which aids in muscle recovery and facilitates the muscle growth and strengthening process. High intensity training, which blood flow restriction training mimics, has been shown to reduce a protein called myostatin which controls and inhibits cell growth in muscle tissue. Less myostatin means increased muscle hypertrophy. Since blood flow restriction training safely compresses blood vessels within the muscle being trained, this causes a hypoxic environment and a buildup of lactate. Lactate is a by-product of metabolism and exercise. This accumulation of lactate further increases the release of growth hormone leading to strength gains and muscle hypertrophy.
What you need to know
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