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Type IIa and IIx muscle fiber cross-sectional area (CSA) increased more in the FAST trained arm compared to the SLOW trained arm.

Emphasizing faster training velocities may enhance specific muscle fiber growth.

Creatine supplementation leads to greater muscle hypertrophy in the upper limbs (7.1 ± 2.9%) compared to lower limbs (3.2 ± 2.1%) and trunk (2.1 ± 2.2%) in resistance-trained young adult men.

Practitioners should consider creatine supplementation to enhance muscle growth, particularly in the upper body.

Creatine supplementation combined with resistance training results in greater overall improvements in lean soft tissue compared to placebo.

Creatine can be recommended for enhancing lean mass gains during resistance training.

Low load blood flow restriction (BFR) training is an effective strategy to increase muscular adaptations.

Practitioners can consider incorporating low load BFR training to enhance muscle adaptations in athletes.

Both LL-BFR and HL-RT resulted in similar increases in quadriceps cross-sectional area (QCSA) (7.0 ± 3.8% for LL-BFR and 6.3 ± 4.1% for HL-RT).

Both training methods can be effective for muscle growth, allowing flexibility in training choices.

Training increased strength in both age groups (p < 0.05), with no supplementation effect.

Resistance training is effective for increasing strength in both younger and older men.

Type I muscle fibre area increased with training (p = 0.008) with no effect of age or supplementation.

Resistance training effectively increases Type I muscle fibre area regardless of age or supplementation.

Functional foods rich in bioactive compounds can mitigate oxidative stress and inflammation post-exercise.

Incorporating functional foods into recovery nutrition can enhance recovery by reducing inflammation.

Whole egg intake may enhance muscle mass independent of its protein content.

Incorporating whole eggs into the diet may support muscle mass gains.

The intake of whole egg promotes greater myofibrillar protein synthesis than egg white intake in young men.

Whole eggs may be more effective than egg whites for promoting muscle protein synthesis.

Both resistance training groups experienced significant increases in muscle mass (7.5% for MJ-SJ and 6.1% for SJ-MJ) after 12 weeks.

Both training orders are effective for increasing muscle mass in older women.

Exercise training modulates fatty acid metabolism, reduces hepatic inflammation, and improves liver fibrosis.

Exercise should be tailored to target these specific metabolic and inflammatory pathways.

Increased loading as resistance training is the most potent nonpharmacological strategy by which skeletal muscle mass can be increased.

Practitioners should prioritize resistance training to enhance muscle mass.

Lean mass increased after resistance exercise training (RET) by +3.2% ± 1.6% and after high-intensity interval training (HIIT) by +1.6% ± 2.1% (P < 0.05).

Incorporating RET and HIIT can effectively increase lean mass in middle-aged men.

Muscle strength increased after all training interventions: RET by +25% ± 5%, HIIT by +10% ± 5%, and endurance training (ENT) by +7% ± 7% (P < 0.05).

All forms of exercise training can enhance muscle strength in middle-aged men.

Resistance training with both pyramid systems (NPR and WPR) is effective for improving health-related parameters in older adults.

Incorporating resistance training can be beneficial for health in older women.

Training increased muscle strength by approximately 20%-126%, muscle thickness by approximately 8%-11%, and average fiber cross-sectional area by approximately 15%-20%.

Resistance training significantly enhances muscle strength and size in both sexes.

MyoPS is positively associated with muscle thickness and fiber cross-sectional area only in the trained state for both sexes.

Monitoring MyoPS can be important for assessing muscle growth in trained individuals.

Both leucine and alanine groups showed similar increases in leg-press one-repetition maximum (1RM) after the intervention.

Both leucine and alanine supplementation resulted in similar strength improvements, indicating that leucine may not be necessary for strength gains.

N-3 PUFA supplementation increased thigh fat free mass (TFFM) from 3774 ± 158 g to 3961 ± 151 g (P < 0.05) compared to placebo which increased from 3406 ± 201 g to 3561 ± 170 g.

Practitioners may consider n-3 PUFA supplementation to enhance muscle mass in older women.

N-3 PUFA supplementation resulted in a significant increase in type II fibre cross-sectional area (CSA) from 3097 ± 339 μm2 to 4329 ± 264 μm2 (P < 0.05) compared to placebo.

N-3 PUFA may be beneficial for increasing muscle fibre size in older women.

Creatine supplementation combined with resistance training leads to greater increases in skeletal muscle mass (SMM), total body water, and intracellular water (ICW) compared to placebo.

Creatine supplementation may enhance muscle mass and hydration in resistance-trained individuals.

HMB-FA+ATP supplementation resulted in statistically significant changes in muscle mass compared to placebo.

Supplementing with HMB-FA and ATP may enhance muscle mass gains in individuals already engaged in resistance training.

Recent guidelines emphasize the importance of diagnosing and treating obesity to prevent CVD.

Clinicians should follow guidelines to effectively manage obesity in patients to reduce CVD risk.