The primary aim of this study was to systematically compare the effectiveness of blood flow restriction training (BFR) versus traditional resistance training (TRT) to improve muscle size in healthy adults. Secondary outcomes were improvements in muscle strength and endurance. We performed a systematic searchwithmeta-analysis. Using predetermined criteria, 541 unique articles were identified through databases and bibliographies. After screening titles, abstracts, and full texts, 20 articles were included in the review. All 20 articles evaluated muscle hypertrophy, 19 evaluated strength, and 1 evaluated endurance in response to BFR and TRT. Data from 10 articles were included in the meta-analysis. In the qualitative analysis, TRT and BFR increased muscle size without differences between conditions for at least 1 hypertrophy outcome in 13 studies, and TRT or BFR differentially improved hypertrophy in 5 studies. TRT and BFR increased strength without differences between conditions for at least 1 outcome in 15 studies, and TRT or BFR differentially improved strength in 9 studies. Results from the meta-analysis indicate no differences in muscle size (ES 5 0.045, 95% CI [20.278 to 0.367]) or strength (ES520.149, 95% CI [20.439 to 0.141]) improvements with BFR versus TRT. Practitioners can implement BFR training to increase muscle size and strength as appropriate, especially for training periods of 8 weeks or longer.

This article discusses the balance between muscle protein synthesis (MPS) and muscle protein breakdown (MPB) to help individuals better achieve their goals in muscle hypertrophy.

Circuit training is quick and effective way to induce training adaptations that are similar to the demands that tactical officers face in their career. This is a basic layout of a circuit training program that can be implemented to recruits during training to prepare them for the physical demands they will face.

This article discusses the effects of instability on force and velocity throughout the body.

Potentially, an instability training program that first involves static balance and then progresses to dynamic balance activities would improve intrinsic balance. This improvement in balance would increase movement confidence, releasing the neuromuscular system from a stiffening strategy to more unimpeded motion, force, and power development.

The purpose of this article is to provide an example of a resistance training program for improving performance and reducing the possibility of injury for pickleball players.

This article briefly explains the two principles necessary for muscle growth.

This article provides eight important considerations when designing a program to optimally build the glutes.

Specificity of training involves an analysis of physiological, anatomical, and psychological needs for an activity. This article explains how to create a well-designed program that takes exercise specificity into account.

An appropriately designed program with elements of safe resistance training that focuses on the upper back and external shoulder rotators and open agility technique training may improve agility on the pickleball court, decrease the injury risk of older pickleball players, and increase the self-confidence of these individuals on the court and in daily life.