MUSCLE HYPERTROPHY

This study looked at whether taking whey protein and collagen together helps muscle growth and bone strength more than taking either alone or a placebo. Forty healthy men who regularly lifted weights took supplements for 8 weeks while following a supervised training program. The …

This study looked at whether using light weights with a blood flow restriction cuff can build arm muscle as well as heavy weights. Thirty-three untrained young men did either light-weight cuff exercises, heavy-weight exercises, or no exercise for 8 weeks. Researchers measured mus…

This study looked at whether lifting light weights until you can't do another rep builds muscle and strength as well as lifting heavy weights. Twenty-two healthy young men who had not done weight training before were split into two groups: one lifted light weights (30% of their m…

This study looked at how children (ages 9-13) and adults (ages 18-50) build muscle after 12 weeks of leg exercises using either traditional weight stacks or a flywheel device. Researchers measured muscle growth with MRI and ultrasound, and also checked if resistance training harm…

This study looked at whether adding extra carbohydrates to a protein supplement helps resistance-trained men build more muscle and strength. Twenty men took either a protein-only or a protein-plus-carb supplement for 8 weeks each, then switched. The results showed that the extra …

This study looked at how different resistance training methods affect muscle growth, strength, and nerve signals. Thirty healthy adults who already lift weights regularly were split into two groups: one used a velocity-based method (adjusting weight based on movement speed) and t…