He warns against training to muscular failure because it increases recovery time and may convert fast-twitch muscle fibers to slower types.

“every rep closer to failure that it's going to increase exponentially your recovery time so you're not going to get quite as much uh yeah you might get more muscle gain from that particular last trap but your recovery is going to be increased so much and also as you start training to failure you als”

Mechanical tension, achieved through a sufficient number of hard sets close to failure, is the primary driver for muscle hypertrophy.

“what seems to be important for building muscle is a few things the first is mechanical tension and understanding that mechanical tension is cumulative throughout reps and sets”

Blood flow restriction training is a valuable tool for muscle hypertrophy that merits further research as a potential standard of care for injury recovery and preventing muscle loss in the elderly.

“I would hope somebody who has the authority over where those dollars go is listening to this and realizing that the morbidity and mortality associated with with muscle loss especially in the elderly is so significant and we you know one of the things we talk about a lot with our patients is once you”

Blood flow restriction training is a safe and effective way to achieve hypertrophy using low exercise loads, particularly for individuals unable to perform high-load training.

“I do think that it's probably important to to note that if a person's not comfortable with it they don't have to do blood flow restriction in order to optimize how much muscle that they that they can grow but it it is a tool that could be potentially quite effective for them”