What does the science say about…

Exercise science is an extremely complicated field, even for those who are immersed in it. It’s important to maintain perspective when trying to dig into what’s been found through scientific study. Before going all in on reading study abstracts and trying to use them as a manual for training, it is strongly recommend that you read the Stronger By Science article When To Trust Research Findings. An r/weightroom discussion thread on the article can also be found here. As well, Greg Nuckols’ video ‘What Are the Biggest Gaps in Using a Science Driven Approach to Training?‘ (8 mins) is worth listening to so you can be better informed.

In addition to Stronger By Science itself being a great source of scientific reading as it relates to training for strength and muscle, it maintains a comprehensive list of studies focused on strength and/or muscle building at the following page: Strength and Physique Systematic Review and Meta-Analysis Master List

Three Storm Fitness has an excellent article: 83 Evidence Based Answers to Fitness and Nutrition FAQs. This article contains answers to the following questions:

  • Are there any effective post-exercise recovery techniques?
  • Are weight training sports safer than common team sports?
  • Can coaching proper landing mechanics prevent injury?
  • Can coffee be part of a healthy diet?
  • Can consuming caffeine help boost strength and power?
  • Can creatine supplementation improve brain function?
  • Can eating a high protein diet aid in fat loss?
  • Can heavy resistance training help gain strength in healthy older adults?
  • Can ketogenic diets really suppress appetite?
  • Can lifting weights help with symptoms of depression?
  • Can lifting weights improve sleep quality?
  • Can melatonin supplementation help with jet lag?
  • Can more volume per week increase muscle mass?
  • Can protein supplementation aid in power production?
  • Can protein supplementation reduce soreness after intense resistance training?
  • Can resistance training improve body image?
  • Can static stretching help athletic performance?
  • Can strength training improve long distance running performance?
  • Can supplementing with BCAAs reduce soreness?
  • Can velocity training make you stronger?
  • Can visualization and mental imagery practice aid strength gains?
  • Can vitamin D supplements help prevent respiratory tract infections?
  • Can you do anything to help prevent choking under pressure as an athlete?
  • Can young female athletes benefit from strength training?
  • Can β-alanine supplementation improve athletic performance.
  • Do active military personnel lose strength and power from eating less during training?
  • Do artificial sweeteners impact blood glucose levels?
  • Do weight loss (both dietary and exercise) interventions actually make a difference?
  • Do you have to lift heavy to get strong?
  • Do you have to train to failure to maximize strength gains?
  • Does a high carb diet increase the risk of obesity?
  • Does cardio before resistance training affect muscle gains?
  • Does concurrent aerobic/low intensity training negatively impact muscle gains?
  • Does concurrent high-intensity training have a negative impact on muscle gains
  • Does core stability affect the risk of lower body injuries?
  • Does creatine help increase lean body mass (i.e., build muscle)?
  • Does creatine supplementation improve lower body strength?
  • Does creatine supplementation improve upper body strength?
  • Does daily meal frequency affect fat loss / body composition?
  • Does dietary fiber benefit gut flora?
  • Does fasted aerobic exercise offer any additional benefits?
  • Does fish oil supplementation aid in weight loss?
  • Does getting extra sleep improve athletic performance?
  • Does heavy resistance training benefit muscle growth in healthy older adults?
  • Does high fructose corn syrup contribute more to inflammation than other dietary sugars?
  • Does high-intensity cardio combined with resistance training affect strength gains?
  • Does HMB supplementation aid in strength or hypertrophy?
  • Does lifting with bands and chains really make you stronger?
  • Does low-intensity cardio combined with resistance training affect strength gains?
  • Does more eccentric focused training lead to greater gains in muscle mass?
  • Does protein supplementation affect recovery time?
  • Does protein supplementation improve gains in bone density?
  • Does protein supplementation improve gains in muscle growth?
  • Does protein supplementation improve gains in strength?
  • Does protein timing after your workout really make a difference in strength and muscle growth?
  • Does rep velocity affect muscle growth?
  • Does rest time in between sets affect muscle growth?
  • Does slowing down rep tempo lead to more muscle growth?
  • Does strength training intervention help prevent sports injury?
  • Does stretching intervention help prevent sports injury?
  • Does supplementing with whey protein and creatine together have an additional effect on strength and muscle growth?
  • Does supramaximal eccentric loading (lowering negatives greater than your max) lead to greater strength gains?
  • Does training a muscle group more than once a week lead to greater muscle gains?
  • Does training at a high altitude increase strength gains?
  • Does training at a high altitude increase the rate of muscle growth?
  • Does training frequency (how often you lift) affect strength gains?
  • Does using heavier weights lead to greater muscle mass?
  • Does Vitamin D supplementation improve athletic performance?
  • Does weekly set volume affect strength gains?
  • Does whey protein supplementation help women gain muscle?
  • Is blood flow restriction training effective at regaining strength after injury?
  • Is flywheel equipment better for strength training than free weights or traditional machines?
  • Is glutamine supplementation good for anything?
  • Is periodized training superior for building strength than non-periodized training?
  • Is their an ideal training regimen youth should follow to get stronger?
  • Is there a “best diet” for overweight people?
  • Is there an ideal amount of protein consumption for muscle growth?
  • Linear periodization vs daily undulating periodization: is one better than the other for muscle growth?
  • Periodization vs. non-peridiodization: Is one model superior for muscle growth?
  • What’s more effective for muscle growth: protein supplementation with meals or between meals?
  • Which is better for building strength: undulating or linear periodization?
  • Which is better for strength: cardio first or lifting first?
  • Which is more effective at improving vertical jump height?: oly weightlifting, traditional resistance training, or plyo training?