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@strongmansecrets

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▪ I help busy men become stronger through exercise & muscle growth tips!
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A new meta-analysis pooled data from 67 controlled resistance-training studies covering 2,058 participants to map the dose-response relationships between weekly training volume and weekly training frequency for muscle hypertrophy and strength.What makes this study notable is that it is one of the first analyses to formally test whether frequency adds anything beyond what volume already explains for muscle size. The answer was no — frequency only meaningfully contributed to strength outcomes, where neural skill at the lift improves with repeated exposure. For hypertrophy, the total weekly set count carried essentially all of the signal.This reframes a debate that has run through training science for over a decade. The common recommendation to train each muscle twice or three times per week is not wrong, but the reason it works is logistical — splitting volume across more sessions makes the volume itself more recoverable and sustainable, not more anabolic.Reference:The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains, Sports MedicineDOI: 10.1007/s40279-025-02344-w by @strongmansecrets

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A new meta-analysis combined 35 randomized controlled trials covering 1,211 trained athletes to directly compare creatine, dietary protein, and omega-3 supplementation across strength, endurance, and recovery outcomes. The analysis ranked each supplement by how much additional benefit it produced when added to a baseline training and nutrition routine.What makes this study notable is that it is one of the few analyses to compare these three supplements head-to-head in athletes who were already eating structured diets. That design changes how the results should be interpreted: the ranking measures marginal benefit on top of an already-adequate foundation, not which supplement is the most fundamental to performance.Read in that frame, the finding makes sense. Once an athlete is consistently meeting protein needs, adding more protein has progressively less to do. Creatine and omega-3 operate on different pathways than amino acid availability, which is why they continue to produce measurable gains where extra protein no longer does.Reference:Comparative Effects of Dietary Protein, Creatine, and Omega-3 Supplementation on Muscle Strength, Endurance, and Recovery in Trained Athletes: A Systematic Review and Network Meta-Analysis, NutrientsDOI: 10.3390/nu18060909 by @strongmansecrets

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If you've found this helpful, welcome to my page @menbulkingsecrets by @strongmansecrets

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