Studies
- Total daily protein matters more than timing
- From 0.5 to 8 seconds per rep, muscles grew about the same
- Light and heavy loads showed similar muscle growth in trained men
- Beyond about 1.6 g protein per kg a day, muscle gains level off
- Caffeine slightly raised maximal strength and jump power
- At equal volume, frequency makes little difference to growth
- Hamstrings grew more with seated than with lying leg curls
- A deficit reduced lean mass gains, with similar strength gains
- On average, cardio did not blunt muscle growth or maximal strength
- Over 20 weekly sets helped trained lifters only for the triceps
- After too little sleep, performance fell by 7.56% on average
- Triceps grew more with overhead than with arms-down extensions
- Going to failure adds little muscle over stopping just short of it
- The medial calf grew more with stretched partial reps
- Heavy loads for strength, multiple sets for muscle growth
- Direct measurements suggest a small extra effect of creatine
- Free weights and machines built similar muscle and strength
- A week off cost no muscle, but some strength gain
- Closer to failure builds more muscle; for strength it barely matters
- Creatine plus training: just over 1 kg more lean mass than without
- Resting longer than 90 seconds added little extra muscle
- More sets build more muscle, but each extra set adds a bit less
- Any resistance training works. For more muscle: 10+ sets a week
Summaries by SetCtl, not medical advice.