#64 - Blood flow restriction and exercise with Dr Jeremy Loenneke

Dr Glenn McConell chats with Associate Professor Jeremy Loenneke from the University of Mississippi, USA. He is an expert on resistance training and in particular the effect of blood flow restriction (BFR) on muscle hypertrophy and strength. He is finding that you can get similar increases in hypertrophy, and close to similar increases in strength, by conducting low load resistance training with blood flow restriction compared with high load resistance training. Surprisingly, he is also finding that there can be dissociations between increases in strength and increases in hypertrophy when undertake resistance training. We also discussed other interesting research he has been undertaking. I was actually blown away by some of his findings. A very interesting, long chat. Twitter: @jploenneke0:00. Introduction and how Jeremy got into exercise research4:20. How to utilize resistance training for hypertrophy vs strength9:45. Dissociations between hypertrophy and strength with resistance training15:35. Why changes in muscle size may not effect strength17:55. Specificity of training and strength19:35. What is blood flow restriction (BFR) and why do it?21:28. BFR and aerobic/endurance exercise23:25. The history of BFR and exercise research27:45. How much pressure is applied during BFR to reduce the blood flow?31:50. Discomfort from BFR34:15. % of 1RM to use during BFR35:22. Comparing resistance training with and without BFR37:58. BFR and rehabilitation41:00. Using BFR to train harder?43:57. How common is BFR?45:30. Do some use BFR to not have to train as hard?46:41. What does BFR feel like? Uncomfortable?48:06. Mechanisms that BFR during exercise has its effects52:43. BFR, resistance training and muscle fibre recruitment56:24. Hypoalgesia: reduced pain during and after exercise1:01:31. Safety issues and BFR? Muscle damage, blood clots, blood pressure?1:07:52. Relationship between muscle mass and strength1:09:44. Hormonal responses to BFR and resistance training1:11:50. Muscle signaling with BFR and resistance training1:13:50. Protein synthesis with BFR and resistance training1:14:40. Endurance exercise and BFR1:18:00. Ischemia preconditioning1:20:50. Cost of BFR systems etc1:25:20. Effects of BFR on endothelium dysfunction or veins?1:28:38. Any sex differences with BFR and resistance training1:32:50. Strength training one arm affects the other arm1:39:08. Do men and women have the same strength per muscle size?1:43:56. Hand grip in kids as a biomarker1:46:24. Career challenges etc1:50:50. Takeaway messages1:54:43. Outro (9 seconds)Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: [email protected] to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice