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.

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.

If you take a one-week break from lifting weights halfway through a 9-week workout plan, you might lose a little bit of your strength gains in your legs, but your muscles won’t shrink any more than if you kept going, and your endurance and power won’t be affected.