Adherence
Unsupervised resistance training in men with >3 years of experience fails to produce significant changes in fat-free mass or fat mass over 15 months.
If you have been lifting seriously for over three years and aren't seeing changes in muscle or fat despite training 3-5 times a week, your current self-directed approach has likely plateaued. You likely need professional guidance to systematically adjust training variables and nutrition, as self-regulation alone is insufficient for continued progress in advanced lifters.
At the end of the study period, no significant changes were found in either in fat mass... or in adjusted FFM... when compared to baseline.
Why this rating
Single-group, non-randomized, preliminary study with small sample size (n=17) and no control group.
Source
Importancia de la supervisión profesional para mejorar la composición corporal en hombres entrenados en fuerza: un estudio preliminar no aleatorizado
Salvador Vargas Molina et al. · Retos · 2025
DOI 10.47197/retos.v69.114515
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