Health Claims

For men who already train regularly, whether they reduce the weight by 5% or 10% in later sets of arm curls, they still gain the same amount of muscle and strength over 16 weeks as those who keep the...

Even when men reduce the weight they lift in later sets of arm curls, they still end up lifting about the same total amount of weight over 16 weeks as those who keep the same heavy weight throughout.

Reducing the weight by just 5% during later sets of arm curls doesn’t make the workout feel noticeably easier for men who already train regularly, even though they lift about the same total amount of...

When moderately trained men reduce the weight they lift by 10% during the later sets of arm curls, they feel less tired during the workout, but still build the same amount of muscle and strength as...

For men who already train regularly, lowering the weight slightly during later sets of arm curls for 16 weeks leads to the same muscle growth and strength gains as using the same heavy weight...

For elite powerlifters, changing the RPE stop threshold by just 2% (e.g., from 2% to 4%) leads to measurable and meaningful changes in total training volume, showing this method allows fine-tuned...

Elite powerlifters can increase bench press volume more easily with higher RPE stops than squat or deadlift volume, likely because upper-body lifts are less affected by fatigue from other exercises.

For elite powerlifters, deadlift volume increases significantly only when the RPE stop threshold is raised to 6%, but not between 2% and 4%, indicating a minimum effort threshold is needed to trigger...

For elite powerlifters, using a higher RPE stop threshold (6% vs. 2%) results in significantly more total bench press volume, suggesting this autoregulation method works especially well for...

When elite powerlifters use a system that lets them stop sets based on how hard they feel they're working, increasing the allowed effort threshold from 2% to 6% results in over half as much more...

Regardless of whether liver cirrhosis is caused by alcohol, hepatitis, or other factors, muscle breakdown is consistently higher than in healthy people, suggesting a common metabolic pathway is...

In people with liver cirrhosis, muscle breakdown is higher at night than during the day, even though glucagon levels are lower and insulin levels are higher at night — indicating that the timing of...

People with advanced liver cirrhosis break down muscle protein at a higher rate than healthy individuals, and this is linked to higher levels of the hormone glucagon and lower insulin-to-glucagon...

The benefit of eating carbs after a workout on muscle protein balance only lasts for a couple of hours — it doesn’t have any lasting effect on muscle recovery or growth.

Eating 100 grams of carbs after a workout doesn’t make your muscles build protein any faster — the small benefit comes only from slowing down how fast your muscles break down protein.

While eating carbs after a workout slightly slows muscle breakdown, the effect is small and slower than what happens when you eat protein — meaning carbs aren’t a major factor in building muscle...

After weight training, eating 100g of carbs raises insulin levels but doesn't change the amount of amino acids in the blood or how fast muscle proteins are made; instead, it slows down how fast...

Consuming 100 grams of carbohydrates after a weight workout slightly reduces the rate at which muscle protein is broken down in young, trained men, leading to a small net improvement in muscle...

After eating amino acids and carbs post-workout, a marker of cellular cleanup (autophagy) goes down, but markers of the main muscle breakdown system (ubiquitin-proteasome) stay high, suggesting that...

Even when insulin levels rise significantly higher after eating more carbs, it doesn’t reduce muscle breakdown any more than a moderate insulin rise from fewer carbs—suggesting insulin isn’t the main...

You don’t need to eat a lot of carbs after a workout to build muscle—30 grams works just as well as 90 grams when combined with essential amino acids, because the amino acids drive muscle growth, not...

After lifting weights, the main reason muscles grow is because the body makes more new muscle proteins—not because it breaks down fewer old ones. Adding more carbs doesn’t change this, because...

After resistance training, consuming essential amino acids with a small amount of carbohydrates (30 g) improves muscle growth just as much as consuming a much larger amount (90 g), because the...

After a strength workout when muscle sugar is normal, the activity of genes that signal muscle breakdown drops significantly within a few hours.