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Supplemental protein from whey and pea increased integrated myofibrillar protein synthesis (MPS) rates to 1.59 ± 0.11 %/d and 1.59 ± 0.14 %/d respectively, compared to the RDA of 1.46 ± 0.09 %/d for whey and 1.46 ± 0.10 %/d for pea.

Practitioners should consider whey and pea protein supplements for older males to enhance muscle protein synthesis.

Supplemental protein improved anabolic signaling and integrated MPS in older males.

Incorporating protein supplements into meals can enhance muscle health in older adults.

Low-load resistance training with blood flow restriction (LL-BFR) leads to significant increases in cross-sectional area (CSA) of quadriceps muscles without the presence of muscle edema.

Practitioners can utilize LL-BFR for muscle growth without the concern of edema.

High-load resistance training (HL-RT) results in significant increases in CSA and is influenced by muscle edema.

Practitioners should consider HL-RT for muscle growth, noting the role of edema.

A single set resistance training program performed two days per week can improve cellular health indicators in older women.

Practitioners can consider recommending a two-day per week resistance training program for older women to enhance cellular health.

Resistance training performed three days per week also improves cellular health indicators in older women.

Practitioners can also recommend a three-day per week resistance training program for older women to enhance cellular health.

Significantly greater increases in PM CSA were observed for MJ, MJ + SJ, and SJ + MJ compared with SJ.

Incorporating multi-joint exercises can lead to greater muscle growth in the pectoralis major.

Both varied and constant loading approaches can promote significant improvements in muscular adaptations in trained young men.

Trainers can use either varied or constant loading protocols to enhance muscle strength and endurance.

Both groups significantly increased markers of muscle strength, muscle thickness, and local muscular endurance.

Resistance training effectively enhances muscle strength and endurance in trained individuals.

Effect sizes favored VARIED over CONSTANT for several muscular adaptations.

Varied loading protocols may yield greater muscular adaptations compared to constant loading.

Intentionally reaching failure during resistance exercise sets is beneficial for stimulating hypertrophy.

Coaches should incorporate failure training to enhance muscle growth.

Full ROM and pROM performed in the initial part of the ROM elicited greater muscle hypertrophy of the rectus femoris, vastus lateralis, biceps brachii, and brachialis distal sites (between-groups ES: 0.20-0.90) than pROM performed in the final part of the ROM.

When designing resistance training programs for hypertrophy, consider using full ROM and initial pROM for optimal muscle growth.

fROM elicited greater muscle growth on the gluteus maximus and adductors than pROM in the final part of the ROM (between-groups ES: 0.24-0.25).

Incorporate full ROM exercises for targeting gluteus maximus and adductors for better hypertrophy outcomes.

Initial pROM produced more favorable proximal rectus femoris hypertrophy than fROM (between-groups ES: 0.35-0.38).

Utilize initial pROM for enhancing hypertrophy of the proximal rectus femoris in training programs.

Resistance exercise is often as effective as aerobic exercise for many aspects of health.

Health and fitness professionals should consider resistance exercise as a primary form of exercise for health benefits.

Resistance exercise participation can benefit several health aspects including cardiorespiratory health, vascular health, muscle oxidative capacity, mental health, muscle hypertrophy, strength, and power.

Encourage clients to engage in resistance exercise for a wide range of health benefits.

Improvements in cardiorespiratory fitness (CRF) contribute to reductions in visceral and estimated liver fat over the long term.

Enhancing CRF should be a focus in interventions aimed at reducing visceral fat.

Aerobic conditioning (AC) prior to resistance training (RT) increases type I, type II, and mixed-fiber cross-sectional area (CSA) in healthy young men and women.

Incorporating aerobic conditioning before resistance training may enhance muscle growth.

Aerobic conditioning prior to resistance training increases satellite cell (SC) content, activation, and differentiation.

Enhancing SC content through aerobic conditioning may improve muscle adaptation to resistance training.

Both short and long rest intervals in low-load resistance training lead to significant increases in triceps and thigh cross-sectional area after 8 weeks.

Both rest intervals can be effectively used to promote muscle growth in low-load training.

Creatine and carbohydrate loading increased muscle creatine and glycogen levels compared to placebo.

Combining creatine with carbohydrates may optimize muscle energy stores for endurance athletes.

The estimated average protein intake that maximizes whole-body protein synthesis and net protein balance in strength-trained females is 1.49 ± 0.44 g·kg·d.

Strength-trained females should aim for approximately 1.5 g·kg·d of protein to maximize muscle synthesis post-exercise.

The safe protein intake to maximize anabolism and minimize protein oxidation for strength-trained females during the early post-exercise recovery period is at the upper end of the American College of Sports Medicine recommendations (1.2-2.0 g·kg·d).

Athletes should consume protein within the range of 1.2-2.0 g·kg·d post-exercise for optimal recovery.

Training using FAST (3.66 rad/s) lengthening contractions leads to greater hypertrophy of the elbow flexors than SLOW (0.35 rad/s) lengthening contractions.

Practitioners should consider incorporating faster isokinetic training to enhance muscle hypertrophy.