Abstract
Implementing high-load resistance training (RT) may be difficult during the competitive season due to competing demands and fatigue, increasing the risk of muscular de-training.
Low-load blood flow restricted RT (LLBFR-RT) may provide a lower-load alternative; however, its effectiveness to mitigate de-training is unclear. This study compared the effects of LLBFR-RT and load-matched low-load RT (LL-RT) on muscular strength and size during the competitive season. METHODS: Twenty-four female Australian football athletes from 2 semi-professional clubs participated. Phase 1 involved 5-7 weeks of twice-weekly high-load RT for the half-squat and split- squat. Athletes were then pair-matched by half-squat 1RM and randomly assigned to LLBFR-RT (n=13; half-squat = 1 set: 30 repetitions, 3 sets: 15 repetitions; split-squat = 4 sets: 15 repetitions each leg; 20-30%1RM, 30 s inter-set rest, 60% arterial occlusion pressure) or LL-RT (n=11) to complete 1 weekly session for 9 weeks (phase 2). Half-squat and split-squat 1RM and vastus lateralis architecture
were assessed pre-phase 1, pre-, mid- and post-phase 2. Set and sessional rating of perceived exertion (sRPE) were recorded each session. Data were analysed using linear mixed models with Bonferroni post-hoc comparisons. RESULTS: Strength significantly increased across phase 1 for both half-squat (+20.5%, dz=2.3) and split-squat (+12.9%, dz =1.0). During phase 2, half-squat and split-squat 1RM increased non-significantly for LLBFR-RT (+12.3% and +4.9%) and LL-RT (+8.1% and +0.3%) with no between-group differences. LLBFR-RT elicited significantly higher sRPE (+2.8%-26.6%, d =0.2- 1.3), half-squat (+5.7%-21.2%, d =0.3-0.9) and split-squat set RPE (+7.6%-27.9%, d =0.4-1.6) than LL-RT. No significant effects were observed for muscle architecture. CONCLUSION: LLBFR-RT and LL-RT elicit similar strength adaptations during the competitive season. However LLBFR-RT elicited significantly higher perceptual training demands. Therefore, LL-RT may provide similar strength benefits during de-loading periods with reduced perceptual demand, offering a potential solution to avoid muscular de-training when high-load RT is not possible.
