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 Sets Per Week Build Muscle? A 67-Study Meta-Regression Has the Answer [Research Review] 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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  Are the Three Mechanisms of Muscle Growth Still Valid? Revisiting Schoenfeld 2010 Rereading the famous "3 mechanisms" from research 15 years later

  #Research#Muscle Growth#Intensity
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  When Should You Increase the Weight? The ACSM 2009 Progression 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 Training Frequency, Intensity and Volume Build Muscle? Wernbom 2007 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? Tipton 2001 Revisited 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 Add? The Cermak 2012 Meta-analysis Additional effect of protein supplementation quantified from 22 comparative trials

  #Research#Meta-analysis#Protein
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  What Does 1.6 g/kg/day of Protein Mean? 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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  Can Light Weights Build Muscle? Results and Limits of Mitchell 2012 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 vs High Loads for Muscle Growth: Schoenfeld 2017 Integrating 21 studies and verifying the difference in load on muscle hypertrophy and strength

  #Research#Meta-analysis#Load
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  Train Each Muscle Once or Twice per Week? Schoenfeld 2016 Revisited 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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  How Many Sets per Week Build Muscle? Reading 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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