Browse the evidence

Regelmäßige progressive und erschöpfende Belastungsreize sind entscheidend für Hypertrophietraining.

Training programs should include varied and progressive overload to maximize hypertrophy.

Endurance exercise positively influences muscle protein turnover rates in people with obesity.

Incorporating HIIT may help improve muscle health in individuals with obesity.

Low-load blood flow restriction (BFR) training is an effective strategy to increase muscular adaptations when performed during resistance training.

Practitioners can consider incorporating low-load BFR training into resistance training programs to enhance muscular adaptations.

Single-set resistance training performed to failure elicits greater hypertrophy gains compared to submaximal effort, although differences are modest.

Practitioners may consider incorporating training to failure for enhanced muscle growth.

Both low-load and high-load resistance training produce similar increases in muscle size provided the training sets are performed to muscle failure.

Practitioners can consider both low and high loads effective for muscle growth if training to failure.

High-load resistance training elicits greater hypertrophy of both type I and type II muscle fibres than low-load training.

High-load training may be more beneficial for hypertrophying both muscle fiber types.

Short-term resistance training combined with leucine-enriched protein supplementation increases integrated myofibrillar protein synthesis (MyoPS) rates in young adults.

Incorporating leucine-enriched protein bars may enhance muscle protein synthesis during resistance training.

Short-term resistance training increases integrated myofibrillar protein synthesis (MyoPS) compared to rest.

Resistance training is effective for increasing muscle protein synthesis.

Multi-ingredient supplementation (MIS) resulted in a greater increase in type II fiber cross-sectional area (fCSA) following 10 weeks of resistance exercise training (RET) compared to collagen supplementation (COL) (effect size = 0.89).

Practitioners may consider recommending multi-ingredient protein supplements to enhance muscle fiber growth during resistance training.

Sodium bicarbonate ingestion increased the number of repetitions performed in the third set of the bench press exercise (g: 0.30; p = 0.046).

Ingesting sodium bicarbonate may enhance performance in resistance training, particularly in later sets.

Sodium bicarbonate ingestion increased the total number of repetitions performed throughout all 3 sets in the bench press exercise (g: 0.23; p = 0.04).

Sodium bicarbonate may improve overall performance in resistance training sessions.

Sodium bicarbonate ingestion increased peak power in the second set of the bench press exercise (g: 0.19; p = 0.03).

Sodium bicarbonate may enhance peak power output during resistance training.

A dietary score derived from 18 food groups is inversely associated with coronary heart disease (CHD) mortality, with a hazard ratio of 0.73.

Practitioners should consider dietary patterns that align with a Mediterranean diet to reduce heart disease risk.

At 1-month follow-up, patients showed a 22.3 percent decrease in average fat tissue and a 21.5 percent increase in muscle mass.

The HIFEM+RF procedure can effectively reduce fat and increase muscle in the upper arms.

At 3-month follow-up, there was an average decrease in fat tissue by 25.5 percent and an average increase in muscle mass by 23.9 percent.

The HIFEM+RF procedure continues to show effectiveness in fat reduction and muscle gain over time.

Increasing weekly sets may offer additional benefits for 1RM and vastus lateralis cross-sectional area.

Practitioners may consider increasing resistance training volume to enhance strength and muscle size.

Muscle thickness of the middle rectus femoris and proximal vastus lateralis increased significantly with no difference between exercise variations.

Both seated and supine positions can lead to muscle swelling, which may be beneficial for hypertrophy.

Muscle thickness of the middle vastus lateralis increased only after the seated knee extension exercise.

Seated knee extensions may be more effective for targeting the vastus lateralis for muscle growth.

Regular physical exercise offers an effective therapeutic intervention to improve insulin action in skeletal muscle in insulin-resistant individuals.

Implementing exercise programs can significantly aid insulin-resistant patients.

Nine weeks of plyometric training improved running economy (RE) in highly trained distance runners.

Incorporating plyometric training may enhance running efficiency for trained runners.

Weight loss of more than 10% may reduce obesity-associated cancer incidence.

Encouraging significant weight loss may be a viable strategy for reducing cancer risk in obese patients.

Dietary adherence, including protein and salt restriction, is relevant in inhibiting progression of chronic kidney disease.

Dietary recommendations should focus on protein and salt restrictions to manage kidney disease progression.

There is moderate evidence for eccentrically biased training to increase quadriceps size in ACL-reconstructed individuals.

Practitioners should consider incorporating eccentrically biased training in rehabilitation programs for ACL-reconstructed patients.

Positive changes in quadriceps size were seen following traditional, eccentrically biased, and blood flow restriction exercise interventions in ACL-reconstructed limbs.

Incorporating these exercise interventions may effectively enhance quadriceps size in ACL rehabilitation.