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Fixed Rest Periods Matched Gains in Less Time: New Study Fixed rest periods of roughly 2–3 minutes produced similar lower-body muscle, strength, and endurance outcomes to self-selected rest in an eight-week study of trained adults—but the fixed-rest group finished workouts about 29% faster (Mohan et al., 2026).... https://evidencebasedmuscle.com/fixed-rest-periods-matched-gains-in-less-time-new-study/

Diet and Testosterone: What a New Ultra Processed Food Study Found In a three-week randomized crossover trial published in Cell Metabolism, Preston and colleagues (2025) found that men eating a diet consisting of 77% ultra-processed foods (UPFs) gained significantly more body weight (up to 1.41 kg / 3.10 lb) and fat mass (up to 1 kg / 2.20 lb) compared to an unprocessed diet, even when calories and macronutrients were matched.... https://evidencebasedmuscle.com/diet-and-testosterone-ultra-processed-food-study/

Creatine Timing Isn’t the Problem — Your Daily Dose Might Be A new randomized controlled trial set out to settle the creatine timing debate once and for all — before or after training? The result? Neither side won. But before you file this under "timing doesn't matter," the more important finding is buried in the methods: participants averaged roughly 2.5 grams of creatine per day. That's well below the 3–5 g/day the evidence requires for intramuscular saturation — and it almost certainly explains why nobody improved beyond what training alone produced.... https://evidencebasedmuscle.com/creatine-timing-isnt-the-problem-your-daily-dose-might-be/

Testosterone Optimization in Athletes: What Works and Doesn’t 2026 Review A 2026 narrative review published in Sports Health tells a different story. Researchers from the Mayo Clinic combed through the evidence on every major legal testosterone-optimizing strategy — from nutrition and sleep to exercise, supplements, and environmental factors — and the results might surprise you.... https://evidencebasedmuscle.com/testosterone-optimization-in-athletes-what-works-and-doesnt-2026-review/

Fat Loss Cellular Health Benefits: 2025 Study Reveals Powerful Health Effects Beyond Weight Loss Fat Loss Cellular Health Benefits Key Takeaways The latest research highlights how fat loss cellular health benefits extend deep into our biology.... https://evidencebasedmuscle.com/a-groundbreaking-2025-study-published-in-nature-reveals-that-fat-loss-cellular-health-benefits-extend-far-beyond-aesthetics-weight-loss-triggers-profound-anti-aging-changes-at-the-cellular-lev/

Building Muscle Reduces Body Fat: New Study in Sports Medicine Review A new review suggests that building muscle reduces body fat more consistently than many people realize. Across 122 studies, researchers found that muscle hypertrophy was repeatedly associated with lower fat mass and better blood sugar markers.... https://evidencebasedmuscle.com/building-muscle-reduces-body-fat/

Creatine Monohydrate for Endurance Recovery: What This New Review Means for Performance, Recovery, and Muscle

Key Takeaways: This new review suggests that creatine monohydrate for endurance recovery may be more useful than many athletes were led to believe, especially during hard training blocks and sports that include repeated bursts of effort. The research on creatine monohydrate and endurance performance shows the biggest benefits during sprint finishes, repeated surges, and high-effort moments,…

How Myo-Reps Affect Muscle Recovery: Build More Muscle in Less Time

How Myo-Reps Affect Muscle Recovery: Build More Muscle in Less Time Key Takeaways: This article explores how myoreps affect muscle recovery so you can make informed decisions about your training. Understanding how myo-reps affect muscle recovery can help you optimise your gym results. Understanding how myo-reps affect muscle recovery reveals why trained men achieved similar gains in 62% less…

Lifting Straps: Why Using Them Can Help Pack on More Muscle

Learning how to use lifting straps properly can enhance performance, it’s crucial to understand that they enhance grip strength, allowing weight lifters to handle heavier weights on deadlifts, leading to increased volume and increased muscle growth. Lifting Straps: Why Using Them Can Help Pack on More Muscle Summary The study found that lifting straps can increase maximal strength and lower…

HOW MUCH PROTEIN TO CONSUME DIETING VS BULKING [BASED ON SCIENCE]

HOW MUCH PROTEIN TO CONSUME DIETING VS BULKING [BASED ON SCIENCE] ARTICLE SUMMARY How much protein to consume while dieting is based on bodyweight. A high protein diet for body recomposition will be needed to prevent loss of lean muscle mass. Athletes should consume >1.4 grams per pound of body weight. The optimal protein intake for muscle growth is close to 1 gram per pound of body weight;…

#cutting after bulking

USING A RAW VEGAN BODYBUILDING DIET TO GAIN MUSCLE

VEGAN BODYBUILDING DIET SUMMARY A vegan bodybuilder diet resulted in similar gains in muscle mass as an animal-based diet when adequate essential amino acids are consumed. Consuming high quality vegan protein sources is essential for gaining muscle. A bulking vegan diet or gaining weight on a vegan bodybuilding diet can be accomplished by a calorie surplus to ensure optimal protein…

#000000 #bulking vegan diet #plant based diet #RAW VEGAN BODYBUILDING

5 EXERCISES BETTER THAN BENCH PRESS FOR MUSCLE GROWTH

Are you tired of doing free-weight barbell bench presses every workout and still not seeing the gains in chest size you want? You’re not alone; the bench press is the most common chest exercise in most training programs. What if I told you that training the chest with bench presses is not the holy grail of chest exercises? Based on the new science of stretch-mediated muscle hypertrophy, the bench…

#bench press

ARE SQUATS ARE THE KING OF HAMSTRING GROWTH?

DO SQUATS WORK HAMSTRINGS SUMMARY Squats are great for quad growth but do not increase hamstring growth. The depth has a major determination of which muscles will grow. Shallow or half range of motion will emphasize the quads, but a deep squat is needed to maximize the growth of the glutes. Hamstring curls, Stiff-legged deadlifts, seated leg curls, and Nordic hamstring curls…

#hamstrings

ARE ICE BATHS BAD FOR MUSCLE GROWTH? THE PROS AND CONS OF ICE BATHS POST-WORKOUT.

DO ICE BATHS AFFECT MUSCLE GROWTH? DO ICE BATHS AFFECT MUSCLE GROWTH SUMMARY Ice baths, cryotherapy, and NSAIDS blunt inflammation and are not conducive to muscle growth. Ice baths can blunt protein synthesis after exercise and reduce testosterone. Heat may be a better alternative than ice and cold water therapy 10/13 RESEARCH UPDATE: ICE BATHS AND MUSCLE GROWTH: INFLAMMATION IS IMPORTANT FOR…

#do ice baths affect muscle growth #ice bath

SHORT REST PERIODS BETWEEN SETS CAUSE MORE DAMAGE

SHORT REST PERIODS BETWEEN SETS CAUSE MORE DAMAGE DESPITE SIMILAR TRAINING VOLUME SUMMARY · Shorter rest periods between sets can reduce training volume and result in a lower muscle stimulus compared to longer rest periods. · Shorter rest periods can result in more muscle damage than longer rest periods. REST PERIODS BETWEEN SETS AND MUSCLE DAMAGE Bodybuilders have been training…

#negative effects of short rest periods #rest periods muscle damage #rest periods protein synthesis

DOES BETA-ALANINE INCREASE MUSCLE GROWTH?

DOES BETA-ALANINE INCREASE MUSCLE GROWTH ARTICLE OVERVIEW The study set out to answer, “Does Beta Alanine Increase Muscle Growth?” Beta alanine tingles commonly occur with beta alanine supplementation. Studies have found that beta alanine supplementation can increase maximal strength, power, and muscle endurance.. Prolonged consumption of beta-alanine doesn’t seem to enhance muscle growth…

#beta alanine #muscle growth #resistance exercise #rest periods

CONCENTRIC VS ECCENTRIC EXERCISE FOR GAINING MUSCLE. SCIENTISTS SAY THIS IS THE BEST TYPE OF CONTRACTION.

CONCENTRIC VS ECCENTRIC EXERCISE FOR GAINING MUSCLE SUMMARY There is no superiority of eccentric exercise compared to concentric contractions when high levels of effort or the sets are taken to failure.· Muscle damage becomes less over time due to the repeated bout effect, but muscle growth still occurs. Excess muscle damage can reduce muscle growth. When using the same amount…

#concentric versus eccentric hypertrophy #eccentric exercise #eccentric loading

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