About this episode

Scott and Jonah Rosner discuss the role of mechanical tension and blood flow restriction in muscle growth and recovery.

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 Instagram Free Foot and Calf Strength Plan 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. ⁠⁠⁠⁠⁠ Fuelin on Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠…

People in this episode

Host: Scott

Guest: Jonah Rosner

Topics covered

• muscle growth
• blood flow restriction
• mechanical tension
• injured athletes
• recovery
• pain relief

Keywords

• muscle growth
• blood flow restriction
• mechanical tension
• recovery
• injured athletes
• exercise protocol

Mentioned in this episode

Organizations: Nike Running Performance Lab NYC

Books & works: Twenty-five years of blood flow restriction training: What we know, what we do not know, and where to next?, 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., Sprint-interval training with post-exercise blood flow restriction increases mitochondrial content and respiration., Physiological mechanisms underlying enhanced performance after blood flow-restricted exercise training in elite endurance athletes.

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