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.
Newsletter
Free Foot and Calf Strength Plan
BFR papers
Loenneke et al. 2025, Twenty-five years of blood flow…
The skinny
The skinny isn't ready yet — notes appear once the transcript is processed.