- The subjects trained 6 days a week and did 2 bench press sessions every day: one in the morning and one in the afternoon.
- Each session the men did 3 sets at 30 percent of the weight at which they could just manage 1 rep.
- They did 30 reps in the first set, followed by 2 sets of 15 reps.
They got 5 men aged between 23 and 38 to do bench presses for 2 weeks with bands around their arm muscles. A similar group did normal training. The subjects trained 6 days a week and did 2 bench press sessions every day: one in the morning and one in the afternoon.
Each session the men did 3 sets at 30 percent of the weight at which they could just manage 1 rep. They did 30 reps in the first set, followed by 2 sets of 15 reps.
The figures below show the results from scans. They record how the muscle mass in the triceps brachii and the pectoralis major increased by 8 and 16 percent respectively in the Kaatsu group [black circles]. The increase in muscle mass in the control group was nil.

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