Tag · 5 articles
muscle growth
research·9 min read
Leucine Threshold and Muscle Protein Synthesis: The Truth About 2.5g Per Meal
Research review of the leucine threshold hypothesis for maximizing muscle protein synthesis: dose-response data, meal timing, protein quality, and practical
leucine·mps·protein
research·9 min read
Free Weights vs Machines: Which Builds More Muscle?
Research comparing hypertrophy outcomes of barbells and dumbbells vs machines. Evidence on stabiliser recruitment, force output, and the optimal combined
hypertrophy·free-weights·machines
research·9 min read
Optimal Rep Range for Hypertrophy: Why the 8-12 Rule Is Incomplete
The hypertrophy continuum research reviewed: why 5-30 reps all grow muscle when sets approach failure, what actually limits growth, and how to program rep
hypertrophy·rep-range·muscle-growth
research·8 min read
Is Training to Failure Necessary? What Latest Research Says
A research review of 2019-2024 meta-analyses on training to failure vs. leaving reps in reserve for hypertrophy and strength, with practical programming
training-to-failure·hypertrophy·reps-in-reserve
research·9 min read
Protein Timing and Distribution Effects on Muscle Growth
Evidence-based review of protein timing, dose distribution, and leucine thresholds for maximal muscle protein synthesis.
protein·timing·distribution