Enhancing muscle strength and body composition after low-load resistance with blood flow restriction and hypoxia in untrained males
DOI:
https://doi.org/10.47197/retos.v68.116350Keywords:
Blood flow restriction, body composition, hypoxia, low-load resistance training, muscular strength and enduranceAbstract
Introduction: High-intensity resistance training may elevate the risk of musculoskeletal injuries and hinder optimal performance execution.
Objective: This study compared the effects of low-load resistance training under blood flow restriction (BFR) and hypoxia (HYP) on body composition, strength, and endurance in untrained male college students.
Methodology: Forty-five male college students from Ubon Ratchathani Rajabhat University were purposively sampled and matched into three groups (n = 15): 1) high-load resistance training (HLRT), 2) low-load resistance combined with blood flow restriction training (LLBFR), and 3) low-load resistance combined with hypoxic training (LLHYP). All groups trained three times weekly for five weeks.
Results: After five weeks of training, all groups showed significant improvements in fat-free mass, skeletal muscle mass and performance outcome (p < 0.05). The LLHYP group also exhibited significantly reduced skinfold thickness and greater arm circumference (p < 0.05). All groups improved strength and endurance, but LLHYP demonstrated significantly greater endurance than HLRT in both exercises (p = 0.021 and 0.003, respectively) and outperformed LLBFR in the dip machine (p = 0.032).
Discussion: Findings support that LLBFR and LLHYP can produce similar strength and body composition outcomes as HLRT over a short term. LLHYP, in particular, showed superior benefits in endurance, possibly due to hypoxia-related physiological adaptations.
Conclusions: Low-load resistance training with BFR and HYP effectively enhanced body composition, strength, and endurance of the biceps and triceps. This approach may offer a safer alternative for untrained male students.
References
Bennett, H., & Slattery, F. (2019). Effects of Blood Flow Restriction Training on Aerobic Capaci-ty and Performance: A Systematic Review. Journal of Strength and Conditioning Research, 33(2), 572–583. https://doi.org/10.1519/JSC.0000000000002963
Brzycki, M. (1988). A practical approach to strength training. Illinois: Master Press.
Centner, C., Wiegel, P., Gollhofer, A., & König, D. (2019). Effects of Blood Flow Restriction Training on Muscular Strength and Hypertrophy in Older Individuals: A Systematic Review and Meta-Analysis. Sports Medicine, 49(1), 95–108. https://doi.org/10.1007/s40279-018-0994-1
Cook, S. B., Scott, B. R., Hayes, K. L., & Murphy, B. G. (2018). Neuromuscular Adaptations to Low-Load Blood Flow Restricted Resistance Training. Journal of Sports Science & Medicine, 17, 66–73.
Feriche, B., García-Ramos, A., Morales-Artacho, A. J., & Padial, P. (2017). Resistance Training Using Dif-ferent Hypoxic Training Strategies: A Basis for Hypertrophy and Muscle Power Development. Sports Medicine - Open, 3(1), 12. https://doi.org/10.1186/s40798-017-0078-z
Fujita, S., Abe, T., Drummond, M. J., Cadenas, J. G., Dreyer, H. C., Sato, Y., Volpi, E., & Rasmussen, B. B. (2007). Blood flow restriction during low-intensity resistance exercise increases S6K1 phos-phorylation and muscle protein synthesis. Journal of Applied Physiology, 103(3), 903–910. https://doi.org/10.1152/japplphysiol.00195.2007
Huntula, S., & Nuttouch, W. (2023). Muscle Mass and Muscle Strength Following 6 Weeks of Blood Flow Restriction Combined with Low-Intensity Strength Training in Overweight Adolescents. Physi-cal Education Theory and Methodology, 23(5), 777–786. https://doi.org/10.17309/tmfv.2023.5.17
Jacobs, R. A., Flück, D., Bonne, T. C., Bürgi, S., Christensen, P. M., Toigo, M., & Lundby, C. (2013). Im-provements in exercise performance with high-intensity interval training coincide with an in-crease in skeletal muscle mitochondrial content and function. Journal of Applied Physiology, 115(6), 785–793. https://doi.org/10.1152/japplphysiol.00445.2013
Jessee, M. B., Buckner, S. L., Mouser, J. G., Mattocks, K. T., Dankel, S. J., Abe, T., Bell, Z. W., Bentley, J. P., & Loenneke, J. P. (2018). Muscle Adaptations to High-Load Training and Very Low-Load Training With and Without Blood Flow Restriction. Frontiers in Physiology, 9, 1448. https://doi.org/10.3389/fphys.2018.01448
Kacin, A., & Strazar, K. (2011). Frequent low‐load ischemic resistance exercise to failure enhances mus-cle oxygen delivery and endurance capacity. Scandinavian Journal of Medicine & Science in Sports, 21(6), e231–e241. https://doi.org/10.1111/j.1600-0838.2010.01260.x
Kim, D., Loenneke, J. P., Ye, X., Bemben, D. A., Beck, T. W., Larson, R. D., & Bemben, M. G. (2017). Low‐load resistance training with low relative pressure produces muscular changes similar to high‐load resistance training. Muscle & Nerve, 56(6), E126–E133. https://doi.org/10.1002/mus.25626
Kim, J., & Yoon, J. H. (2021). Does Obesity Affect the Severity of Exercise-Induced Muscle Injury? Jour-nal of Obesity & Metabolic Syndrome, 30(2), 132–140. https://doi.org/10.7570/jomes20100
Lixandrão, M. E., Ugrinowitsch, C., Berton, R., Vechin, F. C., Conceição, M. S., Damas, F., Libardi, C. A., & Roschel, H. (2018). Magnitude of Muscle Strength and Mass Adaptations Between High-Load Re-sistance Training Versus Low-Load Resistance Training Associated with Blood-Flow Re-striction: A Systematic Review and Meta-Analysis. Sports Medicine, 48(2), 361–378. https://doi.org/10.1007/s40279-017-0795-y
Loenneke, J. P., Wilson, J. M., Marín, P. J., Zourdos, M. C., & Bemben, M. G. (2012). Low intensity blood flow restriction training: A meta-analysis. European Journal of Applied Physiology, 112(5), 1849–1859. https://doi.org/10.1007/s00421-011-2167-x
Manimmanakorn, A., Hamlin, M. J., Ross, J. J., Taylor, R., & Manimmanakorn, N. (2013). Effects of low-load resistance training combined with blood flow restriction or hypoxia on muscle function and performance in netball athletes. Journal of Science and Medicine in Sport, 16(4), 337–342. https://doi.org/10.1016/j.jsams.2012.08.009
Mazzeo, R. S. (2008). Physiological Responses to Exercise at Altitude: An Update. Sports Medicine, 38(1), 1–8. https://doi.org/10.2165/00007256-200838010-00001
Namboonlue, C., Hamlin, M. J., Sirasaporn, P., Manimmanakorn, N., Wonnabussapawich, P., Thuwakum, W., Sumethanurakkhakun, W., & Manimmanakorn, A. (2020). Optimal degree of hypoxia com-bined with low-load resistance training for muscle strength and thickness in athletes. Journal of Physical Education and Sport, 20(2), 828–838. https://doi.org/https://doi.org/10.7752/jpes.2020.02119
Prieto González, P., Sánchez-Infante, J., & Fernández-Galván, L. M. . (2022). Do young adult males aim-ing to improve strength or develop muscle hypertrophy train according to the current strength and conditioning recommendations?. Retos, 46, 714–724. https://doi.org/10.47197/retos.v46.93785
Park, H.-Y., Park, W., & Lim, K. (2019). Living High-Training Low for 21 Days Enhances Exercise Econ-omy, Hemodynamic Function, and Exercise Performance of Competitive Runners. Journal of Sports Science and Medicine, 18, 427–437.
Patterson, S. D., Hughes, L., Warmington, S., Burr, J., Scott, B. R., Owens, J., Abe, T., Nielsen, J. L., Libardi, C. A., Laurentino, G., Neto, G. R., Brandner, C., Martin-Hernandez, J., & Loenneke, J. (2019). Blood Flow Restriction Exercise: Considerations of Methodology, Application, and Safety. Frontiers in Physiology, 10. https://doi.org/10.3389/fphys.2019.00533
Pearson, S. J., & Hussain, S. R. (2015). A Review on the Mechanisms of Blood-Flow Restriction Re-sistance Training-Induced Muscle Hypertrophy. Sports Medicine, 45(2), 187–200. https://doi.org/10.1007/s40279-014-0264-9
Piskin, N. E., Aktug, Z. B., Kara, M., Yavuz, G., Ozturk, G. T., Ibis, S., & Aka, H. (2025). The Effect of Blood Flow Restriction Training on Isokinetic Strength Muscle Thickness and Athletic Performance. J Musculoskelet Neuronal Interact. https://doi.org/10.22540/jmni-25-208
Plotkin, D., Coleman, M., Van Every, D., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigot-sky, A. D., & Schoenfeld, B. J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 10, e14142. https://doi.org/10.7717/peerj.14142
Raharjo, S., Giang, N. T., Azidin, R. M. F. R., Fitri, M., Yunus, M., & Pelana, R. (2024). Long-Term High-Intensity Plyometric Training Increases Muscle Strength and Power of The Lower Body in Young Healthy Males. Retos, 57, 324-329. https://doi.org/10.47197/retos.v57.104733
Ramadhan, N. A., Tinduh, D., Nugraheni, N., Subadi, I., Narasinta, I., & Melaniani, S. (2025). Vascular En-dhothelial Growth Factor levels in medium-intensity versus low-intensity exercise with blood flow restriction in elderly women. Retos, 64, 254–262. https://doi.org/10.47197/retos.v64.110307
Rodríguez-Zamora, L., Padial, P., Schoenfeld, B. J., & Feriche, B. (2019). Mean Propulsive Velocity Is a Viable Method for Adjusting the Resistance-Training Load at Moderate Altitude. Frontiers in Sports and Active Living, 1. https://doi.org/10.3389/fspor.2019.00052
Scott, B. R., Slattery, K. M., Sculley, D. V., & Dascombe, B. J. (2014). Hypoxia and Resistance Exercise: A Comparison of Localized and Systemic Methods. Sports Medicine, 44(8), 1037–1054. https://doi.org/10.1007/s40279-014-0177-7
Soares Fernandes Jacomo da Silva, W., De Oliveira, F., Gonçalves Corrêa Neto, V., Rodrigues Marques Neto, S., Colonna de Miranda, M. J., Dias da Silva, L.,…Rios Monteiro, E. (2024). Physical fitness analysis of strength training and functional fitness practitioners. Retos, 52, 185-190. https://doi.org/10.47197/retos.v52.101062
Thuwakum, W., Hamlin, M. J., Manimmanakorn, N., Leelayuwat, N., Wonnabussapawich, P., Boobpa-chat, D., & Manimmanakorn, A. (2017). Low-load resistance training with hypoxia mimics tradi-tional strength training in team sport athletes. Journal of Physical Education and Sport, 17(1), 240–247. https://doi.org/https://doi.org/10.7752/jpes.2017.01036
Törpel, A., Peter, B., & Schega, L. (2020). Effect of Resistance Training Under Normobaric Hypoxia on Physical Performance, Hematological Parameters, and Body Composition in Young and Older People. Frontiers in Physiology, 11, 335. https://doi.org/10.3389/fphys.2020.00335
Vechin, F. C., Libardi, C. A., Conceição, M. S., Damas, F. R., Lixandrão, M. E., Berton, R. P. B., Tricoli, V. A. A., Roschel, H. A., Cavaglieri, C. R., Chacon-Mikahil, M. P. T., & Ugrinowitsch, C. (2015). Comparisons Between Low-Intensity Resistance Training With Blood Flow Restriction and High-Intensity Resistance Training on Quadriceps Muscle Mass and Strength in Elderly. Journal of Strength and Conditioning Research, 29(4), 1071–1076. https://doi.org/10.1519/JSC.0000000000000703
West, J. B. (1996). Prediction of barometric pressures at high altitudes with the use of model atmos-pheres. Journal of Applied Physiology, 81(4), 1850–1854. https://doi.org/10.1152/jappl.1996.81.4.1850
Yuyongsin, S., Namboonlue, C., Labantao, K., Saengjan, W., Manimmanakorn, A., & Muangritdech, N. (2022). Five Weeks of Low-Load Resistance and Light-Aerobic Training Combined with Hypox-ia Improved Muscular Performance, Oxygen Consumption, and Body Composition in Over-weight Men. Journal of Exercise Physiology Online, 25(5), 39–50.
Downloads
Published
How to Cite
Issue
Section
License
Copyright (c) 2025 Sarocha Namboonlue, Arunya Buttichak, Chaiyawat Namboonlue , Sarawut Poca , Chaowanan Tanok
This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.
Authors who publish with this journal agree to the following terms:
- Authors retain copyright and ensure the magazine the right to be the first publication of the work as licensed under a Creative Commons Attribution License that allows others to share the work with an acknowledgment of authorship of the work and the initial publication in this magazine.
- Authors can establish separate additional agreements for non-exclusive distribution of the version of the work published in the journal (eg, to an institutional repository or publish it in a book), with an acknowledgment of its initial publication in this journal.
- Is allowed and authors are encouraged to disseminate their work electronically (eg, in institutional repositories or on their own website) prior to and during the submission process, as it can lead to productive exchanges, as well as to a subpoena more Early and more of published work (See The Effect of Open Access) (in English).
This journal provides immediate open access to its content (BOAI, http://legacy.earlham.edu/~peters/fos/boaifaq.htm#openaccess) on the principle that making research freely available to the public supports a greater global exchange of knowledge. The authors may download the papers from the journal website, or will be provided with the PDF version of the article via e-mail.
