Traditional guidelines state that substantial muscle development requires training at least 70% of the one-repetition maximum (1RM) load. However, recent evidence has proven that low load training (20-40 % 1RM) combined with moderate blood flow restriction (BFR) can also lead to improvements in muscle mass and strength. While BFR has primarily been studied in clinical populations, emerging evidence demonstrates the effectiveness of BFR in sport. This article displays the mechanisms, methods, protocols, risks, and known effects of BFR.