Whether you're new to lifting weights or have been doing it for years, when you eat your protein around your workout doesn't seem to make a big difference in how strong or muscular you get—but there just aren't many studies on people who already train regularly.

Eating protein right before or after your workout doesn't give you extra muscle gains if you're already getting enough protein throughout the day—so you don't need to rush your shake right after lifting.

Doing your workouts more often per week doesn’t seem to help you build more muscle, as long as the total amount of lifting stays the same.

If you want to get stronger, doing your workouts more often helps—more than if you just want to get bigger muscles.

Whether you rest 30 seconds or 2.5 minutes between sets of light weightlifting, you end up with about the same muscle growth and strength gains after 8 weeks.

Using machines or bands that change how hard they feel as you move might make your muscles work more evenly during an exercise, but that doesn’t always mean you’ll grow bigger muscles faster than with regular weights—especially if you’re just starting out.