No matter the order of exercises, people who were already trained got much stronger after 12 weeks of lifting — all groups improved a lot.

If you're already fit and lift weights, whether you do partial reps with the muscle stretched or full reps, you'll gain about the same tiny amount of strength after 12 weeks.

If two groups of young men lift weights with the same total effort but one rests longer with heavier weights and the other rests briefly with lighter weights, they both get just as strong after 8 weeks—even though you’d think the heavy weights would win.

Lifting heavier weights makes you stronger faster in the first few months, but both heavy and lighter weights build similar muscle size over time if you do enough total work and push yourself hard.

Untrained young men who perform resistance training twice a week for eight weeks at moderate intensity show measurable increases in maximal strength for the bench press, bent-over row, and back squat, with strength gains ranging from 20% to 40%, regardless of how the sets are organized.

Lifting heavy weights for 10 weeks makes you stronger, no matter how long you rest between sets or how many reps you do, as long as you’re lifting around 80% of your max.