Hypertrophy
Muscle growth science and training protocols
Studies
Magnitude of Muscle Strength and Mass Adaptations Between High-Load Resistance Training Versus Low-Load Resistance Training Associated with Blood-Flow Restriction: A Systematic Review and Meta-Analysis
Meta-analysis confirming low-load BFR training produces similar hypertrophy to high-load training, though strength gains are slightly lower.
Low-load bench press and push-up induce similar muscle hypertrophy and strength gain
Push-ups produced similar muscle thickness increases and strength gains as bench press when matched for intensity using elastic bands, demonstrating bodyweight exercises can build muscle effectively.
Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness
Progressive calisthenic (bodyweight) training produced significant improvements in muscle strength and body composition, comparable to traditional resistance training.
Throwing cold water on muscle growth - effects of postexercise cold water immersion on resistance training-induced hypertrophy
Meta-analysis found CWI after resistance training attenuates strength gains; timing and individualization recommended.
Dose-response relationship between weekly resistance training volume and increases in muscle mass
Meta-analysis showing clear dose-response relationship between training volume and muscle growth, with 10+ sets per muscle group per week producing significantly greater gains.
Podcast Episodes
Science of Muscle Growth, Increasing Strength & Muscular Recovery
with Andrew Huberman
#078 Resistance training for time efficiency, body composition, and maximum hypertrophy | Brad Schoenfeld, Ph.D.
with Dr. Brad Schoenfeld
#076 Building Muscle with Resistance Exercise and Reassessing Protein Intake | Stuart Phillips, PhD
with Dr. Stuart Phillips
AMA 03 - New Food Guide Pyramid, Calories, Seed Oils, Hypertrophy and More
with Layne Norton
The Keys to Building Muscle Part 2: NUTRITION
with Layne Norton
The Keys to Building Muscle Part 1: TRAINING
with Layne Norton
Building Muscle Masterclass: Protein and Lifting with Dr. Stu Phillips
with Stuart Phillips
AMA 02 - Collagen, Fiber, Muscle Growth, Training, and More
with Layne Norton
Tools for Nutrition & Fitness | Dr. Layne Norton
with Dr. Layne Norton
Build Muscle Size, Strength & Power With Science-Backed Programs
with Andy Galpin