Health Claims

Training with 1 to 2 reps left in reserve leads to about the same total amount of work done over eight weeks as training to complete failure, meaning you can achieve similar training volume without...

When resistance-trained individuals push their sets to complete muscle failure, they experience more fatigue during the workout—slowing down more and completing fewer reps—than when they stop one or...

For people who already train with weights, doing sets until complete muscle fatigue produces about the same muscle growth in the thighs as stopping sets one or two reps before failure, over an...

People often think they’re leaving a few reps in reserve, but when you measure how fast they’re lifting, they’re actually not working as hard as they think.

Whether you train close to failure or leave reps in reserve, your perceived fatigue, muscle soreness, and blood markers of muscle damage don’t change significantly over time.

For trained men, lifting weights with a few reps left in the tank (4–6 or 1–3 RIR) builds strength just as well as pushing to complete failure, and is more likely to be sustainable over time without...

For people who already train regularly, doing more sets of weightlifting in a session or week does not lead to more muscle growth than doing fewer sets.

When predicting how much muscle a person will gain from training, accounting for how much they have trained in the past makes the prediction more accurate.

For people new to weight training, doing more resistance exercises per week is linked to greater muscle growth. For those already trained, increasing the volume of training does not consistently lead...

For men who regularly lift weights, muscle growth and strength gains can happen whether they do 12 or 20 sets per week, suggesting that how hard and how consistently they train matters more than the...

For men who lift weights regularly, increasing their weekly training volume by 60% does not lead to greater gains in strength endurance or muscle size compared to sticking with a moderate volume, and...

For men who regularly lift weights, increasing their weekly training volume by 30% from about 12 sets led to a measurable improvement in how many repetitions they could perform at 70% of their...

Among men who regularly lift weights, those who kept their usual number of sets improved their maximum squat strength more than those who added 30% or 60% more sets, suggesting that increasing...

Among men who regularly lift weights and train their legs twice a week for 8 weeks, doing about 12 sets per week leads to the same gains in muscle size and lean mass as doing 30% or 60% more sets,...

After six weeks of intense weight training, the proportions of two key muscle proteins—myosin heavy chain and actin—remain unchanged in the thigh muscles of trained young men.

In trained young men, two different types of weight training—high-volume and high-load—result in the same rate of muscle protein synthesis after six weeks, meaning neither style leads to greater...

In trained young men, performing resistance training with many repetitions and lighter weights for six weeks leads to a 69% higher rate of protein synthesis in non-muscle fiber components of the...

In trained young men, lifting heavier weights for fewer repetitions leads to greater increases in maximum leg strength after six weeks compared to lifting lighter weights for more repetitions.

In young men with prior training experience, performing more sets of resistance exercises at a lighter weight led to a small but measurable increase in thigh muscle size over six weeks, while fewer...

For people new to weight training, lifting weights with one arm or both arms at the same time leads to similar muscle growth, suggesting that the total amount of weight lifted matters more than...

During unilateral strength training, the right arm often shows greater strength gains than the left, and this difference may be due to natural limb dominance or physical asymmetry, since the left arm...

In untrained young women, lifting weights with one arm at a time does not lead to greater increases in overall strength when using both arms together than lifting with both arms at the same time....

In untrained young women, doing biceps curls with both arms at the same time or one arm at a time leads to the same amount of muscle growth in the upper arm after 8 weeks, suggesting that how much...

In young women who haven't trained before, doing bicep curls with one arm at a time may lead to a small increase in strength in that arm compared to using both arms together, but both methods produce...