Stronger By Science publishes articles on topics like lifting technique (squat, bench, and deadlift), body composition and hypertrophy, programming, nutrition, prehab and rehab, and cardio.
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Higher volumes tend to lead to more muscle growth and larger strength gains, but not everyone responds to higher volumes in the same way. A recent study found that people who respond better to higher volumes may do so due to an increase in ribosomal content of their muscle fibers.
Some fitness professionals have questioned the importance of dietary carbohydrate, given that resistance training only depletes 24-40% of muscle glycogen. New data suggest that small reductions in muscle glycogen might have bigger performance impacts than once thought. Read on to learn about some very important carbohydrate research.
We published articles that questioned the popular belief that high body-fat levels impair p-ratios. Menno Henselmans published a rebuttal on his site shortly thereafter. We responded to his rebuttal, and shortly after our rebuttal was posted, Menno added to his article to respond to it. Unfortunately we feel the need to respond yet again, as his response lacked substance and was pretty misleading.
We recently published an article on how body-fat levels affect your p-ratio. After a rebuttal to that article was published, we want to respond to some of the claims and counter-evidence presented and to reiterate the general lack of evidence to substantiate the popular p-ratio hypothesis.
Many people believe that if you get lean before you start a bulk, you’ll gain muscle more efficiently. Their reasoning often relates to concerns about insulin sensitivity: if you have more body fat, your insulin sensitivity will be lower, so you’ll gain more fat and less muscle in a calorie surplus. However, the evidence for this concept is surprisingly thin and shaky. In this article, we delve into what the science really says on the topic.
Vitamin D deficiency is shockingly common in athletes, and low levels are associated with reduced strength. A recent meta-analysis suggested that vitamin D supplementation failed to enhance strength in athletes, but there’s more to this paper than meets the eye. Read on to figure out if vitamin D supplementation might be worth considering.
It’s commonly believed that myonuclei – the “control centers” of muscle fibers – are added to muscle fibers when fibers grow, but aren’t lost by fibers when they shrink, facilitating muscle re-growth. This is a proposed mechanism for the phenomenon of “muscle memory.” However, a recent review suggests that the data is less conclusive than people may realize.
A group of researchers has uncovered a series of improbable data patterns and statistical anomalies in the work of a well-known sports scientist. This article will serve as a more reader-friendly version of the technical white paper that was recently published about this issue.
After a forced layoff, everyone is excited to get back in the gym and “make up for lost time.” But are we at a greater risk of injury when returning after a period of time off? Doctor of Physical Therapy Jason Eure lays out the risks associated with ramping your training back up after a layoff and gives you the steps to reduce risk.
Betaine is a lesser-known ingredient that warrants further exploration. This article will review what betaine does in the body and discuss studies evaluating the effects of betaine supplementation on body composition and performance.
Having to take time off from training is frustrating. What’s more frustrating is struggling to progress upon your return because you are trying to do too much too soon. This video provides a sample program for how to come back from time off the right way.
The idea of delayed hypertrophic supercompensation – the idea that your muscles can keep growing for several days after you complete a grueling block of training – is very contentious. A recent study provides us with the first evidence that it’s possible. However, there’s quite a bit more to the story.
