▁experienced ▁pract ition ers ▁ ▁; ▁therefore , ▁lower ▁press ures ▁may ▁provide ▁less ▁risk ▁without ▁the ▁need ▁for ▁higher ▁pressure . ▁ ▁Ada pt ations ▁ ▁Histor ically , ▁heavy ▁exercise ▁loads ▁of ▁approximately ▁ 7 0 % ▁of ▁an ▁individual ' s ▁one ▁repet ition ▁maximum ▁( 1 R M ) ▁have ▁been ▁de emed ▁necessary ▁to ▁el ic it ▁mus cle ▁hy pert ro phy ▁and ▁strength ▁g ains ▁. ▁In ▁recent ▁years , ▁research ▁has ▁demonstrated ▁that ▁augment ation ▁of ▁low - load ▁resistance ▁training ▁with ▁blood ▁flow ▁restriction ▁( LL - B FR ) ▁to ▁the ▁active ▁mus cul ature ▁can ▁produce ▁significant ▁hy pert ro phy ▁and ▁strength ▁g ains ▁, ▁using ▁loads ▁as ▁low ▁as ▁ 3 0 % ▁ 1 R M ▁. ▁B FR ▁training ▁has ▁been ▁found ▁to ▁yield ▁hy pert ro phy ▁responses ▁compar able ▁to ▁that ▁observed ▁with ▁heavy - load ▁resistance ▁training ▁. ▁Rec ently , ▁it ▁has ▁also ▁been ▁indicated ▁that ▁B FR ▁training ▁indu ces ▁benef icial ▁changes ▁in ▁tend on ▁structure ▁and ▁tend on ▁st iff ness ▁ ▁. ▁ ▁Ris ks ▁When ▁using ▁bel ts ▁and ▁lif ting ▁stra ps ▁for ▁tour ni quet , ▁the ▁amount ▁of ▁pressure ▁on ▁the ▁vas cul ature ▁cannot ▁be ▁controlled ▁and ▁there ▁are ▁reports ▁of ▁r hab dom y ol ysis ▁cases ▁due ▁to ▁V OT . ▁A ▁pro ponent ▁of ▁the ▁method , ▁Dr . ▁Y osh ia ki ▁S ato , ▁risk ed ▁his ▁life ▁in ▁