The Claim
In resistance-trained men, 8 weeks of resistance training performed 4 times per week leads to substantial increases in maximal strength, with back squat one-repetition maximum (1RM) improving by 10–12 kg and bench press 1RM by 4–7 kg, and no meaningful differences are observed between fixed and randomly varied exercise programs (effect size < 0.2).
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
If you're a guy who already lifts weights, doing 4 workouts a week for 8 weeks will make you way stronger—adding about 25 pounds to your squat and 10 pounds to your bench, whether you stick to the same routine or mix it up.
See the scientific wording
In resistance-trained men, 8 weeks of resistance training 4 times per week produces large gains in maximal strength, with back squat 1RM increasing by 10–12 kg and bench press 1RM by 4–7 kg, regardless of whether exercises are fixed or randomly varied (trivial between-group differences, ES < 0.2).
What the research says
1 studyThe study found that switching up exercises or keeping them the same both led to big strength gains in trained men, just like the claim says.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.