Evidence Based Muscle

• GAIN MUSCLE

SLOW REPS VS FAST REPS: DOES GREATER TIME UNDER TENSION BUILD MUSCLE

3247

The current study adds to the existing literature that lifting tempo is not a big factor for muscle...

Evidence Based Muscle

• GAIN MUSCLE

THE MINIMUM DOSE OF TRAINING DURING A DELOAD WEEK TO MAINTAIN YOUR GAINS [IT’S LESS THAN YOU THINK].

4274

The researchers noted that minimum dose of resistance exercise is once per week. Strength performance can be maintained...

Evidence Based Muscle

• GET RIPPED

CARBS TURN INTO FAT! STUDY FINDS MANY FEMALES STILL FEAR CARBOHYDRATES WILL MAKE THEM FAT.

3180

Carbohydrates are needed for performance and recovery. Despite years of research suggesting that carbohydrates are the optimal source...

Evidence Based Muscle

• SUPPLEMENTS

CAFFEINE ANHYDROUS VS COFFEE FOR PERFORMANCE.

3843

There does not seem to be an advantage to cycling caffeine to get a performance advantage. You can...

Evidence Based Muscle

• GAIN MUSCLE

OVERHEAD TRICEPS EXTENSIONS VS TRICEPS EXTENSIONS. WHICH IS BETTER FOR TRICEPS GROWTH.

4686

If you want to maximize triceps growth, the overhead triceps extension can result in greater muscle growth with...

Evidence Based Muscle

• GAIN MUSCLE

NOT GETTING 8 HOURS OF SLEEP REDUCES PROTEIN SYNTHESIS COMBINED WITH HIIT

3744

SLEEP LOSS RESULTS IN A REDUCTION IN MUSCLE PROTEIN SYNTHESIS . SLEEP LOSS COMBINED WITH HIIT INCREASES PROTEIN...

Evidence Based Muscle

• GAIN MUSCLE

Lighter Weight/Higher Rep Training Reduces Bodyfat More than Moderate Weight Training

6992

Higher repetitions and lighter weight training resulted in greater fat loss over a 12-week training period compared to...

Evidence Based Muscle

• GET RIPPED

FORGET CARDIO! DO THIS TO BURN BELLY FAT

3085

In sum, the increases in fat oxidation that occurred from belly fat during resistance exercise. The increases...

Evidence Based Muscle

• SUPPLEMENTS

Vitamin D Muscle Growth Studies: How Much is Needed

4866

6 weeks of whey protein and vitaminD3 supplements combined with resistance training in healthy untrained college males showed...

Evidence Based Muscle

• SUPPLEMENTS

Beta-Alanine for Muscle Growth? 2026 Science Says No

3609

Beta Alanine supplementation for 8 weeks failed to increase muscle growth, strength, and muscle endurance with a bodybuilding...

Evidence Based Muscle