BTB Workout Log › Muscle Growth Guide › Research Reviews

Research Reviews

One landmark study at a time, broken down into what to do in tomorrow's session.

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  How Many Weekly Sets Actually Build Muscle? | Breaking Down the "Answer" From a Meta-Regression of 67 Studies What the biggest meta-regression to date says about how much volume and frequency actually work

  #Research#Meta-analysis#Training Volume
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  Do the 3 Mechanisms of Hypertrophy Still Hold Up? | Revisiting the Classic Schoenfeld 2010 Paper With Current Research Rereading the famous "3 mechanisms" from research 15 years later

  #Research#Muscle Growth#Intensity
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  When Should You Increase Training Weight? | The Basics of Progression From the ACSM 2009 Model Read the standards for when and how to advance the weight, reps, and number of sets

  #Research#Progressive Overload#Load
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  What Frequency, Intensity, and Volume Work Best for Hypertrophy? | Reading the Variables Wernbom 2007 Mapped Out Re-evaluating the classic review that shows frequency, intensity, and volume in one map

  #Research#Training Frequency#Intensity
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  Protein Before or After Training: Which Is Right? | Revisiting Tipton 2001 With Today's Evidence Read the famous result that ``pre-exercise is advantageous'' from the research design.

  #Research#Protein#Nutrition
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  How Much Muscle Does Protein Actually Add? | The Realistic Effect Shown by the Cermak 2012 Meta-Analysis Additional effect of protein supplementation quantified from 22 comparative trials

  #Research#Meta-analysis#Protein
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  Where Does the 1.6g/kg/Day Protein Target Come From? | The Limit of "More Is Always Better" From Morton 2018 Reading the famous 1.6g/kg/day as a breaking point, neither a minimum nor an upper limit

  #Research#Meta-analysis#Protein
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  Does Light Weight Also Build Hypertrophy? | The Results and Limits of Mitchell 2012, Which Shook Up Conventional Wisdom Performing an intervention study of 18 people who achieved muscle hypertrophy by pushing light weights to their limits

  #Research#Load#Reps
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  Low Load vs. High Load: Is There a Difference for Hypertrophy? | The Answer From Schoenfeld 2017 Integrating 21 studies and verifying the difference in load on muscle hypertrophy and strength

  #Research#Meta-analysis#Load
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  Is Training Twice a Week Better Than Once? | Revisiting Schoenfeld 2016 Read how the conclusion that twice a week is advantageous has been updated in subsequent studies

  #Research#Meta-analysis#Training Frequency
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  At What Weekly Set Count Does Hypertrophy Start Growing? | Reading the Dose-Response From Schoenfeld 2017 Rather than making "10 sets a week" a fixed rule, reread the numbers from the original paper.

  #Research#Meta-analysis#Training Volume

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