Training, protein, and supplement research on building and keeping muscle and strength, from creatine timing to how older men hold onto lean mass.
This study set out to compare how different types of exercise affect muscle metabolism and insulin sensitivity in the short term. Twelve healthy young men did three sessions: sprint intervals…
This study set out to compare a micronized form of creatine monohydrate (KleanCREATINE™) with a standard creatine supplement in active men. It had two parts: first, a small test in…
This study compared how low-load and moderate-load circuit training affect strength, performance, and blood markers in men who already lift weights. Thirty-two trained men were split into groups doing either…
This study set out to see if percussive massage (like from a massage gun) helps with muscle swelling, strength, and soreness after a tough leg workout. They had 37 active…
This study tested whether a combination of nicotinamide (a form of vitamin B3) and pyridoxine (vitamin B6) could boost muscle stem cell activity and speed up muscle repair after intense…
This study set out to see how swapping some animal protein for plant protein affects gut bacteria and tryptophan processing in men at risk for heart and metabolic problems. It…
This study set out to see if cutting protein while keeping calories the same could help men with overweight or obesity lose weight. Seventeen men were randomly assigned to eat…
This study looked at how high-intensity exercise and vitamin D3 supplements affect vitamin D levels differently in trained athletes versus untrained men. It compared 22 mixed martial arts athletes and…
This study looked at how high-intensity interval training (HIIT), where short bursts of hard effort alternate with easier recovery periods, with or without L-citrulline (an amino acid that may boost…
This study tested whether pairing intermittent fasting with weightlifting improves body composition in obese men. It randomly assigned 20 obese men aged 20 to 30 to either a normal diet…
This study set out to see whether the timing of a single dose of creatine (a well-studied supplement that helps with short, intense efforts) affects strength performance during a workout.…
This study looked at whether ashwagandha (an herbal supplement traditionally used to blunt stress) helps team-sport athletes handle the strain of pre-season training, when the stress hormone cortisol and fatigue…
This study compared two exercise approaches, high-intensity functional training (HIFT) and traditional resistance training (RT), for improving metabolic, inflammatory, and physical health in overweight men. Thirty-four men with an average…
This study looked at whether resistance exercise and a high-protein diet could improve metabolic flexibility (the body's ability to switch between burning carbs and fats for fuel) in older men.…
This study set out to see if omega-3 (n-3 PUFA) supplements could boost muscle growth and strength gains from weight training in healthy young men already eating plenty of protein.…
This study set out to compare how different home-based hamstring exercises affect flexibility and muscle properties in young men with tight hamstrings. It tested 68 men doing either long-duration stretching,…
This study set out to see if combining creatine (a compound stored in muscle that helps regenerate quick energy) and β-hydroxy-β-methylbutyrate (HMB, a muscle-preserving supplement) with exercise could improve mobility…
This study compared two cardio styles for building muscle when matched for total work and time: HIIT (high-intensity interval training, short bursts of hard effort with rests between) and MICT…
This study compared two forms of omega-3 supplements, structured triglycerides (STGs) and physical mixtures (PMs), to see which better boosts blood EPA levels and muscle performance. Twenty-eight healthy young men…
This study looked at whether adding modest carbohydrate-energy supplements boosts muscle growth and strength in trained men. Twenty men with an average of nearly 10 years of lifting experience took…
This study tested whether CoQ10, L-carnitine (an amino-acid-like nutrient the body uses to turn fat into energy), or both together improve semen quality in men with low sperm count, poor…
This study compared two ways of organising the same lifting session in untrained young men. The test method was cluster set resistance training, meaning a set is broken into small…
This study looked at whether a short, high-dose creatine (a compound stored in muscle that helps regenerate quick energy for short, hard efforts) routine improves sleep, performance, thinking, and recovery…
This study looked at how going without sleep affects muscle recovery after hard exercise. Ten men did 240 hard lengthening contractions of the thigh muscles, then either stayed awake for…
This study set out to see whether doing more weekly sets of resistance training builds more muscle and more strength in men who already train. Trained men were assigned to…
This study set out to see if adding protein supplements after workouts and before bed would boost muscle and strength gains from weight training in older men. It compared 41…
This study set out to see whether resting longer between sets changes how much strength and muscle a trained man builds. Twenty-one resistance-trained men did the same routine for 8…