You Don't Need Heavy Weights to Build Muscle

In this episode of Fuelin Sessions, Scott is joined by applied sport scientist Jonah Rosner (ex-NFL, Nike Running Performance Lab NYC). They discuss why mechanical tension — not heavy weight — drives muscle growth, how blood flow restriction builds similar muscle at 20–30% of your max, who benefits most from injured athletes to hospital patients, and the practical protocol: limb occlusion pressure, the 30-15-15-15 scheme, and BFR's role in recovery and pain relief.

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BFR papers

Loenneke et al. 2025, Twenty-five years of blood flow restriction training: What we know, what we do not know, and where to next?

Kataoka et al. 2025, Submaximal low-load resistance exercise with blood flow restriction produces similar results to low-load exercise to failure for muscle size and strength, but not endurance.

Peden et al. 2026, Sprint-interval training with post-exercise blood flow restriction increases mitochondrial content and respiration.

Lavigne et al. 2025, Physiological mechanisms underlying enhanced performance after blood flow-restricted exercise training in elite endurance athletes.

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