If female college athletes who already lift weights add a specific workout plan and eat 24 grams of protein before and after each session, they’ll get way stronger in their legs—adding about 90 kg to...

If female college athletes who lift weights drink a protein shake with 24 grams of protein before and after workouts for eight weeks, they’ll get stronger in their upper body — especially if they use whey protein instead of casein.

For women who already train regularly, increasing leg workouts from 22 to 34 sets per week for 12 weeks does not lead to greater strength gains in the leg press compared to 22 sets, suggesting that there is a point beyond which more volume does not improve strength.

If women who already lift weights increase their workout volume every couple of weeks, they’ll get stronger on the leg press faster than if they stick to the same number of sets the whole time.

If young guys who already lift weights do intense leg workouts every day for two weeks, they get about 6% stronger in their leg press, showing their muscles and nerves adapt quickly.

If young guys lift weights in a structured way for 10 weeks, eat about 1.8 grams of protein per kilo of body weight every day, and have supervision, they can get way stronger—adding around 80–85 kg to their leg press and 11–12 kg to their bench press max lifts.