Strength and Physique Systematic Review and Meta-Analysis Master List

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It should be obvious from the name of this site that we’re pretty into science around these parts. When we discuss a particular subject, we try to give a broad, objective overview of all the relevant studies in that area. I’d never claim we’re perfect, but that’s always our aim. However, not everyone is that scrupulous. A common tactic used by many people who aim to appear scientific while still pushing an agenda is called “cherry picking.” Cherry picking refers to discussing only research that supports your point of view, while ignoring or impugning research that disagrees with your biases. In any area of science with a lot of studies being conducted, there are going to be some studies that support one position, and other studies that support the entirely opposite position. The cynic would take that as evidence that science can’t be trusted, but it’s generally much less sinister than that. Simply due to different methodologies, different subject pools, and random chance, you should expect studies to come to differing conclusions. So, how can you avoid cherry picking, but also just avoid saying “some studies say this and some studies say that, so we really have no idea”? Systematic review and meta-analyses.

In a review article, you discuss the findings of many studies instead of primarily just reporting the results of a single study. Not all reviews are created equal, though. In systematic reviews, you follow an extensive set of guidelines to ensure you find and report the results of all of the research in a given area. In non-systematic reviews (sometimes called narrative reviews), you don’t have to report the results of all studies and you have more freedom in how you structure your discussion (i.e. tell a narrative). Some non-systematic reviews are excellent and can be extremely useful because they’re generally a bit more reader-friendly. For example, these are a few very good non-systematic reviews (one, two, three, four). However, non-systematic reviews can also be rife with bias and cherry-picking since they’re not conducted in a systematic way, generally meaning systematic reviews provide a more objective and thorough overview of the literature.

Meta-analyses are simply systematic reviews with the addition of statistical analysis. In a meta-analysis, you pool the results of many studies asking the same (or very similar) research questions to get a quantitative overview of the literature. Maybe 10 studies say A is better than B, 5 say there’s no difference, and 2 say B is better than A. Based on the size of those differences, a meta-analysis may show that, when pooling all results together, A is truly significantly better than B, on average. However, if the 5 studies showing no difference were very large trials, or the two studies in favor of B found very large effects, the meta-analysis may find that there’s no significant difference between A and B, on average, in spite of the majority of studies favoring A.

If you’re familiar with the hierarchy of evidence, systematic reviews and meta-analyses are typically considered the highest quality of evidence. That doesn’t mean they’re perfect – if the literature in a given area is of poor quality, you’re left with a garbage-in-garbage-out scenario – but they’re typically considered to be better and more reliable than individual studies.

Image credit: The Logic of Science

Therefore, due to the significance of systematic reviews and meta-analyses, we’ve put together a list and short take-home message of many recent systematic reviews and meta-analyses so you can cut straight to the chase of the results. Many topics related to strength, muscle growth, and nutrition have systematic reviews or meta-analyses covering them. If you’re curious about the research on a given topic, refer back to this list to see if there’s already a systematic review or meta-analysis on the topic. That will give you a better overview than trying to seek out studies one by one (and, if you do want to read the individual studies, it will make your search MUCH easier, since they’ll be referenced in the SR or MA on the topic).

Since there are so many individual systematic reviews or meta-analyses on this list, the overview of each will be really brief. If there are any really major issues, we’ll note them, but for the most part, we’ll just stick to the main findings. Also note that we haven’t included every systematic review or meta-analysis ever done on this list. When there were multiple articles covering the same topic, we went with the one that was more recent or of higher overall quality. If we missed one that you think should be included, let us know in the comments!

To make it easy on you, we split things up by topic. First will be strength, then hypertrophy, then nutrition, then miscellaneous other reviews that are relevant but not neatly categorized.

Just so you’ll know what you’re looking at and reading when viewing the figures below and reading the brief synopses, you’ll need to have an understanding of confidence intervals and forest plots. Confidence intervals (CI) tell you the range of values in which a population average will most likely fall. In meta-analyses, if a confidence interval for comparisons between two different treatments/conditions doesn’t cross zero, then you can state that there’s a statistically significant difference between the two (you have a high level of confidence that the population averages for the two treatments are truly different). Forest plots are figures commonly used in meta-analyses, showing the confidence intervals for multiple studies, along with the pooled average and confidence interval for the entire group of studies.

Here’s an example:

This is a forest plot from a meta-analysis by Schoenfeld et al. looking at the effects of high load vs. low-load training on strength gains. Each black square represents the mean difference in an individual study, while the black bars extending out from that black square represent the confidence interval for that study. The black diamond at the bottom is the confidence interval when pooling the results of all studies. Since the confidence interval doesn’t cross 0, this would be a statistically significant difference, with high-load training leading to significantly larger strength gains than low-load training.

Table of Contents

Table Of Contents
  1. Strength
  2. Muscle growth
  3. Nutrition and Supplementation
  4. Miscellaneous
  5. In-house meta-analyses

(Update, March 2021: The rate at which systematic reviews and meta-analyses are being published has picked up considerably in recent years, and demands on my time have also increased substantially from where they were when this page went live in 2018. I’m not sure I’ll be able to keep this page fully updated with summaries and figures for all of the new systematic reviews and meta-analyses moving forward, but I should still have time to provide titles and links for anyone who doesn’t mind doing a tiny bit of legwork. I’ll keep adding the new reviews at the top of each section)

Strength

Effect of unilateral training and bilateral training on physical performance: A meta-analysis. Zhang et al. 2023
The effect of velocity-based training variables on muscle strength: dose-response meta-analysis. Zhang et al. 2023
The effects of single-leg disuse on skeletal muscle strength and size in the nonimmobilized leg of uninjured adults: a meta-analysis. Preobrazenski et al. 2023
Relationship between Bioelectrical Impedance Phase Angle and Upper and Lower Limb Muscle Strength in Athletes from Several Sports: A Systematic Review with Meta-Analysis. Cirillo et al. 2023
The Eccentric:Concentric Strength Ratio of Human Skeletal Muscle In Vivo: Meta-analysis of the Influences of Sex, Age, Joint Action, and Velocity. Nuzzo et al. 2023
Effect of unilateral training and bilateral training on physical performance: A meta-analysis. Zhang et al. 2023
The Effects of Static Stretching Intensity on Range of Motion and Strength: A Systematic Review. Bryant et al. 2023
Postactivation Performance Enhancement in Healthy Adults Using a Bodyweight Conditioning Activity: A Systematic Review and Meta-analysis. Brink et al. 2023
Effects of Eccentric Resistance Training on Lower-Limb Passive Joint Range of Motion: A Systematic Review and Meta-analysis. Kay et al. 2023
Which resistance training is safest to practice? A systematic review. Serafim et al. 2023
Muscle strength gains per week are higher in the lower-body than the upper-body in resistance training experienced healthy young women—A systematic review with meta-analysis. Jung et al. 2023
Methods of Monitoring Internal and External Loads and Their Relationships with Physical Qualities, Injury, or Illness in Adolescent Athletes: A Systematic Review and Best-Evidence Synthesis. Dudley et al. 2023
A Systematic Review of Flywheel Training Effectiveness and Application on Sport Specific Performances. Buonsenso et al. 2023
The Effect of Different Strength Training Modalities on Sprint Performance in Female Team-Sport Athletes: A Systematic Review and Meta-Analysis. Hughes et al. 2023
Effects of Plyometric Jump Training on the Reactive Strength Index in Healthy Individuals Across the Lifespan: A Systematic Review with Meta-analysis. Ramirez-Campillo et al. 2023
Circulating exosome-like vesicle and skeletal muscle microRNAs are altered with age and resistance training. Xhuti et al. 2023
Time Course Evaluation of Mitogen-Activated Protein Kinase Phosphorylation to Resistance Exercise: A Systematic Review. Lee and Nicoll 2023
The Effect of Velocity Loss on Strength Development and Related Training Efficiency: A Dose-Response Meta-Analysis. Zhang et al. 2023
The Relationship of Lower-Body, Multijoint, Isometric and Dynamic Neuromuscular Assessment Variables With Snatch, and Clean and Jerk Performance in Competitive Weightlifters: A Meta-Analysis. Joffe et al.  (2022)
Dose-response relationship of blood flow restriction training on isometric muscle strength, maximum strength and lower limb extensor strength: A meta-analysis. Yang et al. (2022)
Effects of concurrent training sequence on VO2max and lower limb strength performance: A systematic review and meta-analysis. Gao and Yu. (2022)
Effectiveness of plyometric training vs. complex training on the explosive power of lower limbs: A Systematic review. Wang et al. (2022)
Effects of Low-Load Blood Flow Restriction Resistance Training on Muscle Strength and Hypertrophy Compared with Traditional Resistance Training in Healthy Adults Older Than 60 Years: Systematic Review and Meta-Analysis. Fabero-Garrido et al. (2022)
Effects of Training with Blood Flow Restriction on Muscular Strength: A Systematic Review and Meta-Analysis. Gear et al. (2022)
The Role of Velocity-Based Training (VBT) in Enhancing Athletic Performance in Trained Individuals: A Meta-Analysis of Controlled Trials. Zhang et al. (2022)
Is pilates better than other exercises at increasing muscle strength? A systematic review. Pinto et al. (2022)
Effects of Acute Resistance Exercise on Executive Function: A Systematic Review of the Moderating Role of Intensity and Executive Function Domain. Huang et al. (2022)
Effects of Blood Flow Restriction Combined with Low-Intensity Resistance Training on Lower-Limb Muscle Strength and Mass in Post-Middle-Aged Adults: A Systematic Review and Meta-Analysis. Chang et al. (2022)
Neuromuscular Electrical Stimulation Training vs. Conventional Strength Training: A Systematic Review and Meta-Analysis of the Effect on Strength Development. Happ and Behringer. (2022)
Does Stretching Training Influence Muscular Strength? A Systematic Review With Meta-Analysis and Meta-Regression. Ewan et al. (2022)
Quantifying the Generality of Strength Adaptation: A Meta-Analysis. Spitz et al. (2022)
Dose-response relationship of blood flow restriction training on isometric muscle strength, maximum strength and lower limb extensor strength: A meta-analysis. Yang et al. (2022)
Electrical Stimulation and Muscle Strength Gains in Healthy Adults: A Systematic Review. Mukherjee et al. (2022)
Load-velocity relationships and predicted maximal strength: A systematic review of the validity and reliability of current methods. Marston et al. (2022)
Manipulating the Resistance Training Volume in Middle-Aged and Older Adults: A Systematic Review with Meta-Analysis of the Effects on Muscle Strength and Size, Muscle Quality, and Functional Capacity. Marques et al. (2022)
The Acute and Chronic Effects of Implementing Velocity Loss Thresholds During Resistance Training: A Systematic Review, Meta-Analysis, and Critical Evaluation of the Literature. Jukic et al. (2022)
Foam Rolling Acute Effects on Myofascial Tissue Stiffness and Muscle Strength: A Systematic Review and Meta-Analysis. Glänzel et al. (2022)
Effects of Concurrent Strength and Endurance Training on Measures of Physical Fitness in Healthy Middle-Aged and Older Adults: A Systematic Review with Meta-Analysis. Markov et al. (2022)
Resistance Training–Induced Gains in Rate of Force Development Are Maintained During Training Cessation: A Meta-Analysis. Grgic and Grgic. (2022)
Effects of Blood Flow Restriction Therapy for Muscular Strength, Hypertrophy, and Endurance in Healthy and Special Populations: A Systematic Review and Meta-Analysis. Perera et al. (2022)
Comparing the effects of variable and traditional resistance training on maximal strength and muscle power in healthy adults: A systematic review and meta-analysis. Andersen et al. (2022)
Acute effects of variable resistance training on force, velocity, and power measures: a systematic review and meta-analysis. Shi et al. (2022)
Acute Neuromuscular, Physiological and Performance Responses After Strength Training in Runners: A Systematic Review and Meta-Analysis. Ivo de Carvalho E Silva et al. (2022)
Physical exercise improved muscle strength and pain on neck and shoulder in military pilots. Heng et al. (2022)
The effectiveness of traditional vs. velocity-based strength training on explosive and maximal strength performance: A network meta-analysis. Held et al. (2022)
Superimposing neuromuscular electrical stimulation onto voluntary contractions to improve muscle strength and mass: a systematic review. Borzuola et al. (2022)
Impact of concurrent training versus aerobic or resistance training on cardiorespiratory fitness and muscular strength in middle-aged to older adults: A systematic review and meta-analysis. Khalafi et al. (2022)
Strength Training in Climbing: A Systematic Review. Langer et al. (2022)
Progressive Resistance Training for Concomitant Increases in Muscle Strength and Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis. O’Bryan et al. (2022)
Deconstructing the Ergogenic Effects of Photobiomodulation: A Systematic Review and Meta-analysis of its Efficacy in Improving Mode-Specific Exercise Performance in Humans. Dutra et al. (2022)
Does Photobiomodulation Improve Muscle Performance and Recovery? A Systematic Review. de Oliveira et al. (2022)
Effects of Acute Sleep Loss on Physical Performance: A Systematic and Meta-Analytical Review. Craven et al. (2022)
Comparison of Power Training vs Traditional Strength Training on Physical Function in Older Adults: A Systematic Review and Meta-analysis. Balachandran et al. (2022)
Effects of Aquatic Exercise on Muscle Strength in Young and Elderly Adults: A Systematic Review and Meta-Analysis of Randomized Trials. Prado et al. (2022)
Progressive machine-based resistance training for prevention and treatment of sarcopenia in the oldest old: A systematic review and meta-analysis. Mende et al. (2022)
The Effect of Eccentric vs. Traditional Resistance Exercise on Muscle Strength, Body Composition, and Functional Performance in Older Adults: A Systematic Review With Meta-Analysis. Čretnik et al. (2022)
Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review. Kassiano et al. (2022)
Influence of total repetitions per set on local muscular endurance: A systematic review with meta-analysis and meta-regression. Hackett et al. (2022)
Comparison of the effects of velocity-based vs. traditional resistance training methods on adaptations in strength, power, and sprint speed: A systematic review, meta-analysis, and quality of evidence appraisal. Orange et al. (2022)
The Effects of Eccentric Strength Training on Flexibility and Strength in Healthy Samples and Laboratory Settings: A Systematic Review. Vetter et al. (2022)
Comparison of Weightlifting, Traditional Resistance Training and Plyometrics on Strength, Power and Speed: A Systematic Review with Meta-Analysis. Morris et al. (2022)
Effect of resistance training on HbA1c in adults with type 2 diabetes mellitus and the moderating effect of changes in muscular strength: a systematic review and meta-analysis. Jansson et al. (2022)
Effectiveness of Blood Flow Restriction Training on Muscle Strength and Physical Performance in Older Adults: A Systematic Review and Meta-analysis. Labata-Lezaun et al. (2022)
Effects of Periodization on Strength and Muscle Hypertrophy in Volume-Equated Resistance Training Programs: A Systematic Review and Meta-analysis. Moesgaard et al. (2022)
Effects of post-exercise cold-water immersion on resistance training-induced gains in muscular strength: a meta-analysis. Grgic (2022)
Effects of Transcranial Direct Current Stimulation on Upper Limb Muscle Strength and Endurance in Healthy Individuals: A Systematic Review and Meta-Analysis. Hu et al. (2022)
Muscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis. Carvalho et al. (2022)
The Effect of Load and Volume Autoregulation on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis. Hickmott et al. (2022)
The Effects of Dietary Protein Supplementation on Acute Changes in Muscle Protein Synthesis and Longer-Term Changes in Muscle Mass, Strength, and Aerobic Capacity in Response to Concurrent Resistance and Endurance Exercise in Healthy Adults: A Systematic Review. Hartono et al. (2022)
Velocity-Based Resistance Training on 1-RM, Jump and Sprint Performance: A Systematic Review of Clinical Trials. Baena-Marín et al. (2022)
Comparison of Velocity and Percentage-based Training on Maximal Strength: Meta-Analysis. Zhang et al. (2022)
Effects of different resistance exercise forms on body composition and muscle strength in overweight and/or obese individuals -a systematic review and meta-analysis. Liu et al. (2021)
Effects of different exercise training modes on muscle strength and physical performance in older people with sarcopenia: a systematic review and meta-analysis. Lu et al. (2021)
Effect of weightlifting training on jumping ability, sprinting performance and squat strength: A systematic review and meta-analysis. García-Valverde et al. (2021)
Diurnal Variation in Maximum Endurance and Maximum Strength Performance: A Systematic Review and Meta-analysis. Knaier et al. (2021)
Acute Effects of Aerobic Exercise on Muscle Strength and Power in Trained Male Individuals: A Systematic Review with Meta-analysis. Markov et al. (2021)
Training Session and Detraining Duration Affect Lower Limb Muscle Strength Maintenance in Middle-Aged and Older Adults: A Systematic Review and Meta-Analysis. Yang et al. (2021)
Resistance Training with Blood Flow Restriction Compared to Traditional Resistance Training on Strength and Muscle Mass in Non-Active Older Adults: A Systematic Review and Meta-Analysis. Rodrigo-Mallorca et al. (2021)
Resistance Training and Muscle Strength in people with Spinal cord injury: A systematic review and meta-analysis. Santos et al. (2021)
Resistance exercise intervention on muscular strength and power, and functional capacity in acute hospitalized older adults: a systematic review and meta-analysis of 2498 patients in 7 randomized clinical trials. Carneiro et al. (2021)
Machines and free weight exercises: a systematic review and meta-analysis comparing changes in muscle size, strength, and power. Heidel et al. (2021)
Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression. Murphy and Koehler (2021)
Effects of velocity based training vs. traditional 1RM percentage-based training on improving strength, jump, linear sprint and change of direction speed performance: A Systematic review with meta-analysis. Liao et al. (2021)
Effects of Resistance Training Performed with Different Loads in Untrained and Trained Male Adult Individuals on Maximal Strength and Muscle Hypertrophy: A Systematic Review. Lacio et al. (2021)
Effects of resistance training in healthy older people with sarcopenia: a systematic review and meta-analysis of randomized controlled trials. Chen et al. (2021)
Effects of Concurrent Training on 1RM and VO2 in Adults: Systematic Review with Meta-analysis. Pito et al. (2021)
Effects of Circuit Resistance Training on Body Composition, Strength, and Cardiorespiratory Fitness in Middle-Aged and Older Women: A Systematic Review and Meta-Analysis. Ramos-Campos et al. (2021)
Effect of Repetition Duration—Total and in Different Muscle Actions—On the Development of Strength, Power, and Muscle Hypertrophy: A Systematic Review. Moreno-Villanueva et al. (2021)
Does the combination of resistance training and a nutritional intervention have a synergic effect on muscle mass, strength, and physical function in older adults? A systematic review and meta-analysis. Choi et al. (2021)
Contraction fatigue, strength adaptations, and discomfort during conventional versus wide-pulse, high-frequency, neuromuscular electrical stimulation: a systematic review. Bastos et al. (2021)
Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis. Schumann et al. (2021)
Biceps Femoris Activation during Hamstring Strength Exercises: A Systematic Review. Llurda-Almuzara et al. (2021)
Acute and Long-Term Effects of Attentional Focus Strategies on Muscular Strength: A Meta-Analysis. Grgic et al. (2021)
Neuromuscular Electrical Stimulation Training vs. Conventional Strength Training: A Systematic Review and Meta-Analysis of the Effect on Strength Development. Happ and Behringer et al. (2021)
Effects of exercise on muscle mass, strength, and physical performance in older adults with sarcopenia: A systematic review and meta-analysis according to the EWGSOP criteria. Escriche-Escuder et al. (2021)
Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Pallarés et al. (2021)
Effects of unilateral vs. bilateral resistance training interventions on measures of strength, jump, linear and change of direction speed: a systematic review and meta-analysis. Liao et al. (2021)
Acute Effects of Wearing Bite-Aligning Mouthguards on Muscular Strength, Power, Agility and Quickness in a Trained Population: A Systematic Review. Miró et al. (2021)
Effects of Velocity-Based Training on Strength and Power in Elite Athletes-A Systematic Review. Włodarczyk et al. (2021)
Moderators of strength gains and hypertrophy in resistance training: A systematic review and meta-analysis. Polito et al. (2021)
Benefits of Resistance Training in Early and Late Stages of Frailty and Sarcopenia: A Systematic Review and Meta-Analysis of Randomized Controlled Studies. Talar et al. (2021)
Teeth clenching can modify the muscle contraction strength of the lower or upper limbs: systematic review. de Souza et al. (2021)
Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Ramos-Campo et al. (2021)
Effects of Variations in Resistance Training Frequency on Strength Development in Well-Trained Populations and Implications for In-Season Athlete Training: A Systematic Review and Meta-analysis. Cuthbert et al. (2021)
Resistance training to reduce resting blood pressure and increase muscle strength in users and non-users of anti-hypertensive medication: A meta-analysis. Polito et al. (2021)
The effects of the Nordic hamstring exercise on sprint performance and eccentric knee flexor strength: A systematic review and meta-analysis of intervention studies among team sport players. Bautista et al. (2021)
Influence of resistance training load on measures of skeletal muscle hypertrophy and improvements in maximal strength and neuromuscular task performance: A systematic review and meta-analysis. Refalo et al. (2021)
Effects of resistance training interventions on muscular strength in adults with intellectual disability: a systematic review and meta-analysis. Obrusnikova et al. (2021)
Development of Maximal Dynamic Strength During Concurrent Resistance and Endurance Training in Untrained, Moderately Trained, and Trained Individuals: A Systematic Review and Meta-analysis. Petré et al. (2021)
Effects of Resistance Training Performed to Failure or Not to Failure on Muscle Strength, Hypertrophy, and Power Output: A Systematic Review With Meta-Analysis. Vieira et al. (2021)
Auto-Regulation Method vs. Fixed-Loading Method in Maximum Strength Training for Athletes: A Systematic Review and Meta-Analysis. Zhang et al. (2021)
Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain. Lopez et al. (2020)

This meta is an updated and expanded meta looking at the same question the Schoenfeld (2017) meta examined: the impact of intensity on strength gains. This meta split loading zones into “high load” (8RM or heavier), “moderate load” (9-15RM), and “low load” (lighter than 15RM). It found that moderate- and high-load training led to larger strength gains than low-load training, but that high-load training didn’t lead to significantly larger strength gains than moderate-load training. However, it’s worth noting that the difference between moderate- and high-load training was nearly significant (p<0.07) in favor of high loads. I suspect that high load training is actually superior, but the meta-analysis lacked statistical power. It’s also worth noting that most of the subjects in the included studies were untrained; I suspect that the difference between moderate-load and high-load training is larger for more experienced lifters.

lopez strength
Effects of subjective and objective autoregulation methods for intensity and volume on enhancing maximal strength during resistance-training interventions: a systematic review. Larsen et al. (2021)

This was just a really solid review of the extant studies investigating various autoregulation methods, but there’s no meta-analytic component comparing autoregulation against inflexible training prescriptions. The basic conclusion is that autoregulation can work when programming for strength development. I’d primarily recommend this paper as a good resource for acquainting yourself with this body of literature.

Chronic Effects of Altering Resistance Training Set Configurations Using Cluster Sets: A Systematic Review and Meta-Analysis. Davies et al. (2021)

Cluster sets and traditional sets seem to produce similar strength gains. Another recent meta-analysis by Jukic and colleagues comparing traditional sets with both cluster sets and rest redistribution sets had similar findings. However, cluster sets and rest redistribution sets may be superior for improving velocities with submaximal loads, while traditional sets may be superior for improving strength endurance.

Davies cluster sets strength
The Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Strength and Endurance Performance: A Systematic Review with Meta-Analysis. Malta et al. (2020)

Cold-water immersion after workouts seems to have a negative impact on training-induced improvements in strength (assessed via 1RM strength, maximal isometric strength, strength endurance, and ballistic strength). However, aerobic adaptations seem to be unaffected.

Classic Powerlifting Performance: A Systematic Review. Ferland and Comtois (2019)

It would be hard to summarize this article without basically just copying and pasting the abstract. More than anything, it would be a good article to mine for references if you want to see the state of the research on raw powerlifters across a wide array of outcomes.

Effect of blood‐flow restricted vs heavy‐load strength training on muscle strength: Systematic review and meta‐analysis. Grønfeldt et al. (2020)

Low-load training (20-50% 1RM) with blood flow restriction produces strength gains that are not significantly different from strength training without blood flow restriction in more traditional intensity ranges (60-90% 1RM). However, the mean effect leans in favor of heavier training without BFR, and the difference would likely be larger in well-trained populations. However, if gaining strength is a primary training goal, and you choose to do low-load training for some reason, using BFR for your low-load training may not be a bad idea. A slightly older meta-analysis did find a significant difference in strength gains in favor of heavier traditional training; it also found that low-load training the BFR and heavier traditional training led to similar muscle growth.

Effects of Dynamic Resistance Exercise on Bone Mineral Density in Postmenopausal Women: A Systematic Review and Meta-Analysis With Special Emphasis on Exercise Parameters. Shojaa et al. (2020)

In postmenopausal women, resistance exercise is effective for increasing or better-preserving bone mineral density of the lumbar spine, femoral neck, and total hip. Another meta by the same group had similar findings. Furthermore, training intensity may not have much of an impact on the benefits of resistance training for bone mineral density, but more research is needed on the topic.

Resistance training induced changes in strength and specific force at the fiber and whole muscle level: a meta-analysis. Dankel et al (2018)

Strength gains on a whole-muscle level generally exceed strength gains on a fiber level following resistance training. Furthermore, following resistance training, type I fiber specific tension generally increases, while type II fiber specific tension does not increase to a statistically significant degree.

Sex Differences in Resistance Training: A Systematic Review and Meta-Analysis. Roberts et al (2020).

Relative (e.g. percentage) increases in muscle mass and lower body strength following resistance training are similar between the sexes. Relative increases in upper body strength tend to be larger in females. This is a more formalized version of a meta-analysis that previously appeared on Stronger By Science. A more recent meta on older adults (>50 years old) had broadly similar findings: on a relative basis, lower body strength gains were larger in females, while hypertrophy and upper body strength gains were similar between sexes; conversely, absolute hypertrophy and strength gains were larger in males.

The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis. Androulakis-Korakakis et al. (2020)

One set taken to failure or very close to failure, 2-3x per lift per week, with ~70-85% 1RM is sufficient for intermediate-level lifters to still make strength gains in the squat and bench press.

Variations in strength-related measures during the menstrual cycle in eumenorrheic women: A systematic review and meta-analysis. Blagrove et al. (2020)

Strength does not seem to fluctuate significantly throughout the menstrual cycle in eumenorrheic females. This study was previously reviewed in more detail in MASS.

The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. McNulty et al. (2020)

Exercise performance may be slightly reduced in the early follicular phase of the menstrual cycle (e.g. during menstruation). However, the average magnitude of the effect is trivial (d = 0.01-0.14), and the only statistically significant difference is between the early and late follicular phases.

What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis. Nunes et al. (2020)

Exercise order (multi-joint exercises before single-joint, versus single-joint exercises before multi-joint) significantly affects strength gains; you generally gain more strength in the exercises you train earlier in a training session. However, exercise order does not seem to significantly impact muscle growth. This study was previously discussed in more depth in MASS.

Systematic review and meta-analysis of linear and undulating periodized resistance training programs on muscular strength. Harries et al. (2015)

Linear and undulating periodization approaches led to similar increases in bench press and squat strength. While there was no significant difference, results tended to favor undulating periodization for leg press strength (p=0.07).

The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis. Ralston et al. (2017)

Higher weekly set volume (5-10+) led to larger strength gains than lower week set volumes (<5). This held true for both compound and single-joint exercises. The differences weren’t quite as large as many people might expect (i.e. substantially higher volume for ~20% faster gains), but they were statistically significant and definitely meaningful for people trying to maximize strength. However, substantial strength gains were also possible with low weekly set volume. These findings mirror those of an earlier meta-analysis by Kreiger: Single versus multiple sets of resistance exercise: a meta-regression. This meta-analysis was discussed in more detail in Volume 1, Issue 6 of MASS.

Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Williams et al. (2017)

Periodized training led to significantly larger strength gains than non-periodized training. The difference was considered a small effect. However, there was some evidence of publication bias, with several studies showing outsized results in favor of periodized training beyond what would be expected without bias. When they were removed, the mean effect in favor of periodized training was roughly halved, but it was still significant. This should sound familiar to Stronger By Science readers. This meta-analysis was also discussed in more depth in Volume 1, Issue 4 of MASS.

Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. Wilson et al. (2012)

Concurrent training (doing both strength and endurance training) led to smaller lower body strength and power gains than strength training alone. There were no differences for upper body strength gains. The difference for lower body strength gains depended on the cardio modality used, though. There was a significant difference between concurrent training and strength training alone when running was the cardio modality, but not when cycling was used instead (however, when looking at the raw effect sizes, it does seem that cycling still had some negative impacts, that just weren’t large enough to reach significance). There were no differences for upper body strength gains. Moderating factors included frequency and duration, such that more frequent cardio and longer duration cardio tended to decrease lower body strength and power gains to a greater degree than less frequent or shorter duration cardio.

The compatibility of concurrent high intensity interval training and resistance training for muscular strength and hypertrophy: a systematic review and meta-analysis. Sabag et al. (2018)

Much like the Wilson meta-analysis (which primarily used studies employing low-intensity cardio) on the interference effect with concurrent training, this meta-analysis found that combining resistance training and HIIT led to smaller gains in lower body strength than resistance training alone, while upper body strength gains were unaffected. Unlike the Wilson meta-analysis, cycle sprints seemed to negatively affect strength gains more than running sprints (though the difference between modalities wasn’t significant). No interference effect on strength gains was observed in studies allowing at least 24 hours of rest between lifting and HIIT sessions.

The Role of Intra-Session Exercise Sequence in the Interference Effect: A Systematic Review with Meta-Analysis. Eddens et al. (2018)

If you need to do strength training and aerobic training within the same session, this meta-analysis found that session order (i.e. lifting first or cardio first) didn’t affect gains in aerobic fitness, changes in body fat percentage, or lower body isometric strength, but it did affect lower body dynamic strength. Lifting first in the session, followed by cardio, led to larger strength gains than doing cardio first. The difference wasn’t particularly large (~7% larger strength gains), but it was significant. A 2017 meta-analysis on the same topic by Murlasits et al. came to similar conclusions, but only looked at dynamic strength and aerobic fitness.

Dynamic strength, from Eddens et al. (2018)
Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. Schoenfeld et al. (2017)

This meta-analysis found that, unsurprisingly, heavy training (>60% of 1RM) led to larger gains in dynamic strength than low-load training (≤60% of 1RM). However, there was no significant difference for isometric strength. This meta-analysis was also discussed in more depth in Volume 1, Issue 7 of MASS.

Dynamic strength, from Shoenfeld et al. (2017)
Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Grgic et al. (2018)

This meta-analysis found that higher training frequencies are associated with larger strength gains. However, in studies where volume was equated despite different frequencies (weekly volume was higher in the higher frequency groups in many studies), higher frequencies weren’t associated with larger strength gains. This meta-analysis was discussed in Volume 2, Issue 4 of MASS, along with an additional analysis of just the studies using trained lifters.

Effect of Movement Velocity During Resistance Training on Dynamic Muscular Strength: A Systematic Review and Meta-Analysis. Davies et al. (2017)

This meta-analysis found that, when controlling for intensity and volume, lifting velocity didn’t significantly affect strength gains. However, it should be noted that several of the studies in this meta-analysis involved training to failure, meaning the velocity differences may have only existed for the first few reps. It also included a few studies using protocols where the training would have been very easy for both groups (i.e. 3×8 at 50% of 1RM) where you wouldn’t expect big strength gains in either group.

Effect of Training Leading to Repetition Failure on Muscular Strength: A Systematic Review and Meta-Analysis. Davies et al. (2016); also check the erratum

This meta-analysis found that training to failure vs. stopping short of failure didn’t significantly affect strength gains. That was true both for studies where volume was controlled, and for studies where volume wasn’t controlled.

Effects of Variable Resistance Training on Maximal Strength: A Meta-Analysis. Soria-Gila et al (2015)

This meta-analysis was retracted after a re-analysis found several errors in the original publication. When those errors were corrected, there was effectively no difference between training with straight weight vs. including bands and chains.

Is inertial flywheel resistance training superior to gravity-dependent resistance training in improving muscle strength? A systematic review with meta-analyses. Vicens-Bordas et al. (2018)

This meta-analysis found that flywheel training devices led to similar strength gains compared to gravity-dependent resistance training (i.e. free weights, or most of the machines you’d find a typical gym). This was honestly probably an area of research that wasn’t quite ready for a meta-analysis (only seven studies). 

Effects of weightlifting exercise, traditional resistance and plyometric training on countermovement jump performance: a meta-analysis. Berton et al. (2018)

Weightlifting exercises (the clean & jerk, the snatch, and their derivatives) seem to increase countermovement jump performance to a greater degree than traditional resistance exercises. Weightlifting exercises and plyometrics seem to be equally effective at increasing countermovement jump performance.

The efficacy of resistance training in hypoxia to enhance strength and muscle growth: A systematic review and meta-analysis. Ramos-Campo et al (2018)

This meta-analysis found that strength gains after training in hypoxia (i.e. conditions that simulate being at high altitudes using environmental chambers, not using something like “altitude training masks”) were similar in magnitude to strength gains after training with normal oxygen availability. There aren’t many studies on this topic yet, so this meta-analysis may have been a bit premature.

Effects and Dose-Response Relationships of Motor Imagery Practice on Strength Development in Healthy Adult Populations: a Systematic Review and Meta-analysis. Paravlic et al. (2018)

This meta-analysis found that motor imagery training led to significant strength gains compared to no training, but that a combination of motor imagery and physical training didn’t lead to larger strength gains than physical training alone. However, it’s worth noting that a recent study not included in this meta-analysis (since it was published after they’d completed their literature search) did find that a combination of motor imagery and physical training led to larger strength gains than physical training alone. However, that’s still just the fifth study testing a combination of physical training and motor imagery vs. physical training alone, so that’s an area badly in need of more research. As it is, it seems that the main application of motor imagery training would be to aid in maintaining performance when you need to take time off training for some reason (injury, vacation, etc.).

Dose–Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis. Borde et al. (2015)

Older people can get stronger and jacked-er too! This meta-analysis was simply intended to determine the training variables associated with the largest increases in strength and muscle size in older adults. I think the most important finding was that the training doses that work best in older adults look really similar to what tends to work best in younger adults as well, except with slightly lower volume and intensity.

Effects and dose–response relationships of resistance training on physical performance in youth athletes: a systematic review and meta-analysis. Lesinski et al. (2016)

Similar to the meta-analysis on older adults, this meta-analysis was simply intended to determine the training variables associated with the largest increases in performance in young athletes. Again, their findings largely mirror what are usually considered good general training practices: long-term training (>23 weeks), with a frequency of 1-3x per exercise per week, high-ish intensities (80-89% of 1RM), high volumes (5 sets per exercise beat out 1-4 sets per exercise), a moderate number of reps per set (6-8), and long rest duration (3-4 minutes between sets) was found to promote the largest strength gains.

A more recent umbrella review, also by Lesinski and colleagues, delves even deeper into the topic of resistance training for youth and adolescent athletes. It gives an overview of all of the systematic reviews and meta-analyses ever performed related to the effects of resistance training in children and adolescents. It’s worth checking out if you train young lifters.

A Meta-Analysis of Resistance Training in Female Youth: Its Effect on Muscular Strength, and Shortcomings in the Literature. Moran et al. (2018)

Strength training is effective for increasing strength in young females. However, the effect is about twice as large for older adolescents (>15 years old) than younger adolescents (15 years old or younger).

Supramaximal Eccentrics Versus Traditional Loading in Improving Lower-Body 1RM: A Meta-Analysis. Buskard et al. (2018)

Supramaximal eccentric training involves lowering heavier weights than you can lift concentrically. This meta-analysis found that supramaximal eccentric training didn’t lead to larger 1RM increases than traditional training (i.e. with submaximal eccentrics and concentrics). However, the only study that used a free weight compound exercise (squats) did find a benefit for supramaximal eccentric training. So, while it doesn’t seem that supramaximal eccentrics aid in 1RM strength development in single-joint or machine exercises, it’s probably prudent to wait for most studies using compound free weight exercises before coming to a strong conclusion regarding their efficacy for powerlifting.

Muscle growth

The Effects of Pre-conditioning on Exercise-Induced Muscle Damage: A Systematic Review and Meta-analysis. Boyd et al. 2023
Prediction equations to estimate muscle mass using anthropometric data: a systematic review. Duarte et al. 2023
Acute effects of foam roller or stick massage on indirect markers from exercise-induced muscle damage in healthy individuals: A systematic review and meta-analysis. Medeiros et al. 2023
Fiber-Type-Specific Hypertrophy with the Use of Low-Load Blood Flow Restriction Resistance Training: A Systematic Review. Schoenfeld et al. 2023
Human metabolism and body composition: prospects for novel studies. Silva et al. 2023
The effect of single-leg disuse on skeletal muscle strength and size in the non-immobilized leg of uninjured adults: A meta-analysis. Preobrazenski et al. 2023
Influence of resistance training on muscle architecture in older adults: A systematic review and meta-analysis of randomized controlled trials. Cordeiro et al. 2023
The effects of upper body blood flow restriction training on muscles located proximal to the applied occlusive pressure: A systematic review with meta-analysis. Pavlou et al. 2023
Prediction equations to estimate muscle mass using anthropometric data: a systematic review. Duarte et al. 2023
Efficacy of resistance training in hypoxia on muscle hypertrophy and strength development: a systematic review with meta-analysis. Benavente et al. 2023
Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy. Kassiano et al. 2023
Effect of resistance training on local muscle endurance in middle-aged and older adults: A systematic review with meta-analysis and meta-regression. Wang et al. 2023
Body Composition of Competitive Bodybuilders: A Systematic Review of Published Data and Recommendations for Future Work. Bauer et al. 2023
Analysis of Time Under Tension in Bench Press Exercise in Recreationally Trained Individuals: A Systematic Review. Silva et al. (2022)
Effects of Kilohertz Frequency, Burst Duty Cycle, and Burst Duration on Evoked Torque, Perceived Discomfort and Muscle Fatigue:A Systematic Review. Modesto et al. (2022)
Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis. Alizadeh et al. (2022)
Effects of Mental Fatigue on Strength Endurance: A Systematic Review and Meta-Analysis. Alix Fages et al. (2022)
Use It or Lose It? A Meta-Analysis on the Effects of Resistance Training Cessation (Detraining) on Muscle Size in Older Adults. Grgic. (2022)
Effects of Concurrent Resistance and Endurance Training Using Continuous or Intermittent Protocols on Muscle Hypertrophy: Systematic Review With Meta-Analysis. Monserdà-Vilaró et al. (2022)
Association of Myostatin Gene Polymorphisms with Strength and Muscle Mass in Athletes: A Systematic Review and Meta-Analysis of the MSTN rs1805086 Mutation. Kruszewski and Askenov. (2022)
High-intensity interval training among middle-aged and older adults for body composition and muscle strength: A systematic review. Alzar-Teruel  et al. (2022)
Determining the cortical, spinal and muscular adaptations to strength-training in older adults: A systematic review and meta-analysis. Siddique et al. (2022)
Pax7+ Satellite Cells in Human Skeletal Muscle After Exercise: A Systematic Review and Meta-analysis. Dewi et al. (2022)
What is the traditional method of resistance training: a systematic review. Santos et al. (2022)
Effects of Pre-exercise Acute Vibration Training on Symptoms of Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis. Tan et al. (2022)
Superimposing neuromuscular electrical stimulation onto voluntary contractions to improve muscle strength and mass: a systematic review. Borzuola et al. (2022)
The Effects of Concurrent Aerobic and Strength Training on Muscle Fiber Hypertrophy: A Systematic Review and Meta-Analysis. Lundberg et al. (2022)
Progressive machine-based resistance training for prevention and treatment of sarcopenia in the oldest old: A systematic review and meta-analysis. Mende et al. (2022)
Effect of plyometric jump training on skeletal muscle hypertrophy in healthy individuals: A systematic review with multilevel meta-analysis. Arntz et al. (2022)
Hypertrophic Effects of Single- Versus Multi-Joint Exercise of the Limb Muscles: A Systematic Review and Meta-analysis. Rosa et al. (2022)
The Effect of Eccentric vs. Traditional Resistance Exercise on Muscle Strength, Body Composition, and Functional Performance in Older Adults: A Systematic Review With Meta-Analysis. Čretnik et al. (2022)
Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review. Kassiano et al. (2022)
The Effects of Dietary Protein Supplementation on Acute Changes in Muscle Protein Synthesis and Longer-Term Changes in Muscle Mass, Strength, and Aerobic Capacity in Response to Concurrent Resistance and Endurance Exercise in Healthy Adults: A Systematic Review. Hartono et al. (2022)
Effects of Periodization on Strength and Muscle Hypertrophy in Volume-Equated Resistance Training Programs: A Systematic Review and Meta-analysis. Moesgaard et al. (2022)
The Effect of Load and Volume Autoregulation on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis. Hickmott et al. (2022)
Muscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis. Carvalho et al. (2022)
A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy. Baz-Valle et al. (2022)
The Effect of Resistance Training on Body Composition During and After Cancer Treatment: A Systematic Review and Meta-Analysis. Clifford et al. (2021)
Resistance Training with Blood Flow Restriction Compared to Traditional Resistance Training on Strength and Muscle Mass in Non-Active Older Adults: A Systematic Review and Meta-Analysis. Rodrigo-Mallorca et al. (2021)
Machines and free weight exercises: a systematic review and meta-analysis comparing changes in muscle size, strength, and power. Heidel et al. (2021)
Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression. Murphy and Koehler. (2021)
Effects of Resistance Training Performed with Different Loads in Untrained and Trained Male Adult Individuals on Maximal Strength and Muscle Hypertrophy: A Systematic Review. Lacio et al. (2021)
Effects of resistance training in healthy older people with sarcopenia: a systematic review and meta-analysis of randomized controlled trials. Chen et al. (2021)
Effects of Circuit Resistance Training on Body Composition, Strength, and Cardiorespiratory Fitness in Middle-Aged and Older Women: A Systematic Review and Meta-Analysis. Ramos-Campo et al. (2021)
Effect of Repetition Duration—Total and in Different Muscle Actions—On the Development of Strength, Power, and Muscle Hypertrophy: A Systematic Review. Moreno-Villanueva et al. (2021)
Does the combination of resistance training and a nutritional intervention have a synergic effect on muscle mass, strength, and physical function in older adults? A systematic review and meta-analysis. Choi et al. (2021)
Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis. Schumann et al. (2021)
Effects of exercise on muscle mass, strength, and physical performance in older adults with sarcopenia: A systematic review and meta-analysis according to the EWGSOP criteria. Escriche-Escuder et al. (2021)
Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Pallarés et al. (2021)
Moderators of strength gains and hypertrophy in resistance training: A systematic review and meta-analysis. Polito et al. (2021)
Benefits of Resistance Training in Early and Late Stages of Frailty and Sarcopenia: A Systematic Review and Meta-Analysis of Randomized Controlled Studies. Talar et al. (2021)
Protein Source and Quality for Skeletal Muscle Anabolism in Young and Older Adults: A Systematic Review and Meta-Analysis. Morgan et al. (2021)
Influence of resistance training load on measures of skeletal muscle hypertrophy and improvements in maximal strength and neuromuscular task performance: A systematic review and meta-analysis. Refalo et al. (2021)
The effect of resistance training programs on lean body mass in postmenopausal and elderly women: a meta-analysis of observational studies. Thomas et al. (2021)
Effects of Resistance Training Performed to Failure or Not to Failure on Muscle Strength, Hypertrophy, and Power Output: A Systematic Review With Meta-Analysis. Vieira et al. (2021)
Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain. Lopez et al. (2020)

This meta is an updated and expanded meta looking at the same question the Schoenfeld (2017) meta examined: the impact of intensity on muscle growth. This meta split loading zones into “high load” (8RM or heavier), “moderate load” (9-15RM), and “low load” (lighter than 15RM). It found that hypertrophy was similar in all three loading zones.

lopez hypertrophy
Chronic Effects of Altering Resistance Training Set Configurations Using Cluster Sets: A Systematic Review and Meta-Analysis. Davies et al. (2021)

Cluster sets and traditional sets seem to produce similar hypertrophy. Another recent meta-analysis by Jukic and colleagues comparing traditional sets with both cluster sets and rest redistribution sets had similar findings.

davies cluster sets hypertrophy
Regional Hypertrophy, the Inhomogeneous Muscle Growth: A Systematic Review. Zabaleta-Korta et al. (2020).

Regional hypertrophy (greater growth in some regions of a muscle compared to other regions) can occur, and seems to be the rule, rather than the exception. Of the 14 studies included in this review, inhomogenous hypertrophy was observed in 13 of them.

Effects of range of motion on muscle development during resistance training interventions: A systematic review. Schoenfeld and Grgic. (2020)

We have fairly consistent evidence indicating that training through a longer range of motion is beneficial for lower body hypertrophy (quad growth, specifically). There haven’t been many studies investigating upper body hypertrophy yet. This study was previously discussed in more depth in MASS.

Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. Neto et al. (2020)

Step-up, hip thrust, and deadlift variations do a pretty good job of eliciting high levels of glute EMG activity. Lunges and squat variations are also pretty good.

Isometric training and long‐term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Oranchuk et al. (2018)

“Isometric training at longer muscle lengths produced greater muscular hypertrophy when compared to equal volumes of shorter muscle length training. Ballistic intent resulted in greater neuromuscular activation and rapid force production. Substantial improvements in muscular hypertrophy and maximal force production were reported regardless of training intensity. High‐intensity (≥70%) contractions are required for improving tendon structure and function. Additionally, long muscle length training results in greater transference to dynamic performance.”

Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Krzysztofik et al. (2019)

It’s not even worth attempting to summarize this systematic review, but if you’re interested in seeing what literature is out there regarding “advanced techniques” in resistance training (drop sets, rest-paused sets, etc.), you should check out this article to find all of the relevant studies in one place.

Muscle Fiber Hypertrophy and Myonuclei Addition: A Systematic Review and Meta-analysis. Conceiçäo et al. (2018)

“Muscle fiber hypertrophy of ≤10% induces increases in myonuclear content, although a significantly higher number of myonuclei are observed when muscle hypertrophy is ~22%. Additional analyses showed that age, sex, and muscle fiber type do not influence muscle fiber hypertrophy or myonuclei addition.”

Effects of linear and daily undulating periodized resistance training programs on measures of muscle hypertrophy: a systematic review and meta-analysis. Grgic et al. (2017)

This meta-analysis found that both linear and daily undulating periodized training had similar effects on muscle growth. This meta-analysis was discussed in more depth in Volume 1, Issue 7 of MASS.

 
Should resistance training programs aimed at muscular hypertrophy be periodized? A systematic review of periodized versus non-periodized approaches Grgic et al. (2017)

This systematic review found that, at least in the short term (i.e. a few months), periodized and non-periodized training have similar effects on muscle growth.

Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Schoenfeld et al. (2017)

This meta-analysis found that higher training volumes were associated with more muscle growth. There was an essentially linear relationship, with <5 sets per week leading to a 5.4% increase in muscle size, 5-9 sets per week leading to a 6.6% increase in muscle size, and 10+ sets per week leading to 9.8% increase in muscle size. However, there was one outlier that strongly influenced the results. When it was removed, the overall trend still held, but the overall effect shrunk. Before removal, each additional set was worth an additional 0.37% increase, on average; after its removal, each additional set was worth an additional 0.25% increase, on average. These results are very similar to those of an earlier meta-analysis by Kreiger: Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis.

Hypertrophic Effects of Concentric vs. Eccentric Muscle Actions: A Systematic Review and Meta-analysis. Schoenfeld et al. (2017)

This meta-analysis found no significant differences between concentric and eccentric training for hypertrophy. However, results tended to favor eccentric training (10% vs. 6.8%; p=0.076). However, since most exercises have both an eccentric and concentric component, this probably isn’t a big deal since you’ll be performing both muscle actions in most of your training. For more on eccentric training, this systematic review by Douglas et al. is also well worth a read.

Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. Wilson et al. (2012)

As with the strength findings from this same meta-analysis (presented earlier in this article), concurrent training led to less lower body hypertrophy than strength training alone. However, this difference was also mediated by aerobic training modality; there was a significant difference when running was the aerobic modality, but not when cycling was the aerobic modality (though nominal effect sizes still tended to favor strength training alone).

The compatibility of concurrent high intensity interval training and resistance training for muscular strength and hypertrophy: a systematic review and meta-analysis. Sabag et al. (2018)

Unlike the Wilson meta-analysis (which primarily used studies employing low-intensity cardio) on the interference effect with concurrent training, this meta-analysis found that combining resistance training and HIIT led to just as much hypertrophy as resistance training alone.

The Role of Intra-Session Exercise Sequence in the Interference Effect: A Systematic Review with Meta-Analysis. Eddens et al. (2018)

Unlike the strength findings from this same meta-analysis, session order didn’t have a significant effect on hypertrophy. If you have to do strength training and cardio in the same session, the order you do them in probably won’t have much of an effect on lower body muscle growth.

Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Schoenfeld et al. (2015)

This meta-analysis found that repetition duration didn’t significantly affect hypertrophy. As long as you’re training hard, whether you like lifting explosively or purposefully slowing your reps down, muscle growth will probably be similar. It’s worth noting that there weren’t enough studies with really long rep durations (10+ seconds) to meta-analyze, but preliminary results indicate that with super slow reps, hypertrophy may be diminished to some degree.

Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. Schoenfeld et al (2017)

Unlike the dynamic strength findings from this same meta-analysis, hypertrophy was unaffected by training intensity. Both high load (>60% of 1RM) and low load (≤60% of 1RM) training caused similar muscle growth. It’s worth noting that all of these studies had people train to failure. This conclusion should sound familiar to Stronger By Science readers. A more recent meta-analysis examining the effects of high and low load training on muscle fiber hypertrophy also observed similar hypertrophy in both general loading zones.

How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Schoenfeld et al. (2018)

When volume is equated, training frequency doesn’t seem to have much of an impact on muscle growth. When volume isn’t equated (i.e. when higher frequencies mean higher volumes), higher frequencies generally yield more muscle growth.

Effect of movement velocity during resistance training on muscle-specific hypertrophy: A systematic review. Hackett et al. (2018)

This was a systematic review found that moderate-to-slow velocities (2-3 second eccentrics and concentrics) may lead to more quad growth than faster velocities (~1 second eccentrics and concentrics), while faster velocities may lead to more biceps growth. Specifically, three of five studies found greater quad hypertrophy with slower rep velocities (two found no difference), while two studies found greater biceps hypertrophy with faster rep velocities. However, this systematic review covered just six studies, so the findings are very tentative.

The efficacy of resistance training in hypoxia to enhance strength and muscle growth: A systematic review and meta-analysis. Ramos-Campo et al. (2018)

Similar to the strength findings from this same meta-analysis (presented earlier in this article), hypertrophy was similar when training under both hypoxic and normoxic conditions. Again, there weren’t many studies included in this meta-analysis, so results are very tentative.

The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. Grgic et al. (2017)

There were six studies included in this analysis comparing short (20-60 seconds) and long (>60 seconds) rest intervals. Hypertrophy tended to be greater with longer rest intervals (9.2% vs. 5.8%), but there was considerable heterogeneity. Ultimately, the authors simply conclude that robust hypertrophy can occur with both short and longer rest intervals, but that more research is needed.

Dose–Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis. Borde et al. (2015)

The table for hypertrophy recommendations was previously presented. Again, just notice how the recommendations for older adults largely mirror those for younger adults, except that recommended volume and intensity is a bit lower.

Nutrition and Supplementation

The effects of nutritional supplementation on older sarcopenic individuals who engage in resistance training: a meta-analysis. Song et al. 2023
Effectiveness of combined nutrition and exercise interventions on body weight, lean mass, and fat mass in adults diagnosed with cancer: a systematic review and meta-analysis. Baguley et al. 2023
Effects of weight change on taste function; a systematic review. Fathi, Javid, and Mansoori 2023
Whey protein supplementation with or without vitamin D on sarcopenia-related measures: A systematic review and meta-analysis. Nasimi et al. 2023
Moderators of Caffeine’s Effects on Jumping Performance in Females: A Systematic Review and Meta-Analysis. Grgic and Varovic 2023
Effects of Beetroot-Based Supplements on Muscular Endurance and Strength in Healthy Male Individuals: A Systematic Review and Meta-Analysis. Evangelista et al. 2023
The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis. Burke et al. 2023
Absence of Effects of L-Arginine and L-Citrulline on Inflammatory Biomarkers and Oxidative Stress in Response to Physical Exercise: A Systematic Review with Meta-Analysis. Porto et al. 2023
The effects of vegetarian diets on glycemia and lipid parameters in adult patients with overweight and obesity: a systematic review and meta-analysis. Xu et al. 2023
Fenugreek and Its Effects on Muscle Performance: A Systematic Review. Albaker 2023
Spit It Out: Is Caffeine Mouth Rinse an Effective Ergogenic Aid? A Systematic Review and Meta-Analysis. Nabuco et al. 2023
Optimal timing of introduction of complementary feeding: a systematic review and meta-analysis. Padhani et al. 2023
Dietary pattern, food, and nutritional supplement effects on cognitive outcomes in mild cognitive impairment: a systematic review of previous reviews. Andrews et al. 2023
Genetics of caffeine and brain-related outcomes – a systematic review of observational studies and randomized trials. Kapellou et al. 2023
Effect of supplemental vitamin D3 on bone mineral density: a systematic review and meta-analysis. Kazemian et al. 2023
The Effect of Gut-Training and Feeding-Challenge on Markers of Gastrointestinal Status in Response to Endurance Exercise: A Systematic Literature Review. Martinez et al. 2023
Effectiveness of supplementation to potentiate lean mass gain during resistance training: A systematic review. Sandoval et al. 2023
Effectiveness of diet quality indices in measuring a change in diet quality over time: a systematic review and meta-analysis of randomized controlled trials. McAuley et al. 2023
Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Prokopidis et al. 2023
Intramuscular lipid utilization during exercise: a systematic review, meta-analysis, and meta-regression. Stokie et al. 2023
Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysis. Fernandez-Landa et al. 2023
The Impact of High Protein Diets on Cardiovascular Outcomes: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. Mantzouranis et al. 2023
Body Composition of Male Professional Soccer Players Using Different Measurement Methods: A Systematic Review and Meta-Analysis. Sebastia-Rico et al. 2023
Eating disorder risk during behavioral weight management in adults with overweight or obesity: A systematic review with meta-analysis. Jebeile et al. 2023
Dose–response effects of exercise and caloric restriction on visceral adiposity in overweight and obese adults: a systematic review and meta-analysis of randomised controlled trials. Recchia et al. 2023
Effect of exercise and antioxidant supplementation on cellular lipid peroxidation in elderly individuals: Systematic review and network meta-analysis. Ni et al. 2023
The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Gardiner et al. 2023
After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-analysis on the Acute Postprandial Glycemic Response to Exercise Before and After Meal Ingestion in Healthy Subjects and Patients with Impaired Glucose Tolerance. Engeroff et al. 2023
Intramuscular lipid utilisation during exercise: A systematic review, meta-analysis and meta-regression. Stokie et al. 2023
Sex differences in kinematics and quadriceps activity for fast isokinetic knee extension. Jeon et al. 2023
Is dieting a risk for higher weight gain in normal-weight individual? A systematic review and meta-analysis. Pellisier et al. (2022)
Ergogenic Aids to Improve Physical Performance in Female Athletes: A Systematic Review with Meta-Analysis. Lopez-Torres et al. (2022)
Effects of Caffeine Intake on Endurance Running Performance and Time to Exhaustion: A Systematic Review and Meta-Analysis. Wang et al. (2022)
Does Beetroot Supplementation Improve Performance in Combat Sports Athletes? A Systematic Review of Randomized Controlled Trials. Delleli et al. (2022)
No impact of combining multi-ingredient supplementation with exercise on body composition and physical performance, in healthy middle-aged and older adults: A systematic review and meta-analysis. Puente-Fernandez et al. (2022)
Association between animal protein sources and risk of neurodegenerative diseases: a systematic review and dose-response meta-analysis. Talebi et al. (2022)
Physiological effects of yerba maté (Ilex paraguariensis): a systematic review. José et al. (2022)
Effects of probiotic supplementation on performance of resistance and aerobic exercises: a systematic review. de Paiva et al. (2022)
Dose-response and temporal ergogenic effects of ginseng supplementation in athletes and active participants: A systematic review and meta-analysis. Khan et al. (2022)
A systematic review update of athletes’ nutrition knowledge and association with dietary intake. Janiczak et al. (2022)
Mitochondrial adaptations to calorie restriction and bariatric surgery in human skeletal muscle: a systematic review with meta-analysis. Perez-Rodriguez et al. (2022)
Effects of Nitrate Supplementation on Muscle Strength and Mass: A Systematic Review. Anderson et al. (2022)
Effects of acute nitrate supplementation against placebo on the physical performance of athletes in a time trial test: Systematic review and meta-analysis. Silva et al. (2022)
The impact of dietary protein supplementation on recovery from resistance exercise-induced muscle damage: A systematic review with meta-analysis. Pearson et al. (2022)
Effects of Capsaicin and Capsiate on Endurance Performance: A Meta-Analysis. Grgic et al. (2022)
Short-Term Creatine Supplementation and Repeated Sprint Ability—A Systematic Review and Meta-Analysis. Glaister and Rhodes. (2022)
Select Dietary Supplement Ingredients for Preserving and Protecting the Immune System in Healthy Individuals: A Systematic Review. Crawford et al. (2022)
Quercetin supplementation promotes recovery after exercise-induced muscle damage: a systematic review and meta-analysis of randomized controlled trials. Rojano-Ortega et al. (2022)
High Adherence to the Mediterranean Diet is Associated with Higher Physical Fitness in Adults: a Systematic Review and Meta-Analysis. Bizzozero-Peroni et al. (2022)
Association between adherence to plant-based dietary patterns and obesity risk: a systematic review of prospective cohort studies. Jarvis et al. (2022)
Predicting resting energy expenditure among athletes: a systematic review. Martinho et al. (2022)
Effects of Time-Restricted Feeding and Ramadan Fasting on Body Weight, Body Composition, Glucose Responses, and Insulin Resistance: A Systematic Review of Randomized Controlled Trials. Tsitsou et al. (2022)
Poultry Consumption and Human Health: How Much Is Really Known? A Systematically Searched Scoping Review and Research Perspective. Connolly et al. (2022)
Effects of the Ketogenic Diet on Muscle Hypertrophy in Resistance-Trained Men and Women: A Systematic Review and Meta-Analysis. Vargas-Molina et al. (2022)
Association between dietary patterns and depression: an umbrella review of meta-analyses of observational studies and intervention trials. Gianfredi et al. (2022)
Testosterone and cortisol responses to ß-hydroxy ß-methylbutryate consumption and exercise: A meta-analysis. Zhao and Mohammad. (2022)
Ergogenic Effects of Caffeine on Ballistic (Throwing) Performance: A Meta-Analytical Review. Grgic and Varovic. (2022)
Muscle Protein Synthesis Responses Following Aerobic-Based Exercise or High-Intensity Interval Training with or Without Protein Ingestion: A Systematic Review. Bagheri et al. (2022)
Effectiveness of Nitrate Intake on Recovery from Exercise-Related Fatigue: A Systematic Review. Gamonales et al. (2022)
Oral Branched-Chain Amino Acids Supplementation in Athletes: A Systematic Review. Martinho et al. (2022)
Effect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis. Kuo et al. (2022)
The Impact of Iron Supplementation on Athletic Performance in Elite-Level Female Athletes–A Systematic Review. Cusak and Hewlings. (2022)
Ramadan observance is associated with higher fatigue and lower vigor in athletes: a systematic review and meta-analysis with meta-regression. Trabelsi et al. (2022)
Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials. Tagawa et al. (2022)
The Effects of Isocaloric Intermittent Fasting vs Daily Caloric Restriction on Weight Loss and Metabolic Risk Factors for Noncommunicable Chronic Diseases: A Systematic Review of Randomized Controlled or Comparative Trials. Ezzati et al. (2022)
Protein intake and its effect on sleep outcomes: a systematic review and meta-analysis of randomized controlled trials. Wirth et al. (2022)
Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Prokopidis et al. (2022)
Effects of conjugated linoleic acid and exercise on body composition and obesity: a systematic review and meta-analysis. Liang et al. (2022)
Maltodextrin-Based Carbohydrate Oral Rinsing and Exercise Performance: Systematic Review and Meta-Analysis. Hartley et al. (2022)
Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials. Delpino et al. (2022)
Acute Effects of Caffeine Supplementation on Physical Performance, Physiological Responses, Perceived Exertion, and Technical-Tactical Skills in Combat Sports: A Systematic Review and Meta-Analysis. Delleli et al. (2022)
The effects of nitrate ingestion on high-intensity endurance time-trial performance: A systematic review and meta-analysis. Hiong Wang et al. (2022)
The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis. King et al. (2022)
Effects of the ketogenic diet on performance and body composition in athletes and trained adults: a systematic review and Bayesian multivariate multilevel meta-analysis and meta-regression. Koerich et al. (2022)
Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis. Ashtary-Larky and Bagheri et al. (2022)
Efficacy of caffeine on athletic performance: A systematic review and meta-analysis. Hayat et al. (2022)
Markers of Low Energy Availability in Overreached Athletes: A Systematic Review and Meta-analysis. Kuikman et al. (2022)
Effect of Taurine Supplement on Aerobic and Anaerobic Outcomes: Meta-Analysis of Randomized Controlled Trials. Buzdağlı et al. (2022)
Effect of Pre-Exercise Caffeine Intake on Endurance Performance and Core Temperature Regulation During Exercise in the Heat: A Systematic Review with Meta-Analysis. Naulleau et al. (2022)
Effects of Protein Supplementation Associated with Resistance Training on Body Composition and Muscle Strength in Older Adults: A Systematic Review of Systematic Reviews with Meta-analyses. Vieira et al. (2022)
Effects of Omega-3 Supplementation Alone and Combined with Resistance Exercise on Skeletal Muscle in Older Adults: A Systematic Review and Meta-Analysis. Cornish et al. (2022)
Effects of Weight Cutting on Exercise Performance in Combat Athletes: A Meta-Analysis. Brechney et al. (2022)
The Vitamin E Consumption Effect on Muscle Damage and Oxidative Stress: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Zhou and Liang (2022)
The health benefits of anthocyanins: an umbrella review of systematic reviews and meta-analyses of observational studies and controlled clinical trials. Sandoval-Ramírez et al. (2022)
Fish intake, n-3 fatty acid body status, and risk of cognitive decline: a systematic review and a dose–response meta-analysis of observational and experimental studies. Kosti et al. (2022)
Exercise-Induced Hormonal Responses to HMB Administration: A Systematic Review and Meta-Analysis. Du (2022)
Effect of Calcifediol on Physical Performance and Muscle Strength Parameters: A Systematic Review and Meta-Analysis. Barbagallo et al. (2022)
Effect of Caffeine Ingestion on Indirect Markers of Exercise-Induced Muscle Damage: A Systematic Review of Human Trials. Caldas et al. (2022)
Can I Have My Coffee and Drink It? A Systematic Review and Meta-analysis to Determine Whether Habitual Caffeine Consumption Affects the Ergogenic Effect of Caffeine. Carvalho et al. (2022)
Is replacing red meat with other protein sources associated with lower risks of coronary heart disease and all-cause mortality? A meta-analysis of prospective studies. Hidayat et al. (2022)
Risk or benefit? Side effects of caffeine supplementation in sport: a systematic review. de Souza et al. (2022)
Can Low-Dose of Dietary Vitamin E Supplementation Reduce Exercise-Induced Muscle Damage and Oxidative Stress? A Meta-Analysis of Randomized Controlled Trials. Kim et al. (2022)
Weight Maintenance after Dietary Weight Loss: Systematic Review and Meta-Analysis on the Effectiveness of Behavioural Intensive Intervention. Flore et al. (2022)
Effects of Caffeinated Energy Drinks on Cardiovascular Responses during Exercise in Healthy Adults: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Grinberg et al. (2022)
The Effects of Dietary Protein Supplementation on Acute Changes in Muscle Protein Synthesis and Longer-Term Changes in Muscle Mass, Strength, and Aerobic Capacity in Response to Concurrent Resistance and Endurance Exercise in Healthy Adults: A Systematic Review. Hartono et al. (2022)
Low-carbohydrate diets and men’s cortisol and testosterone: Systematic review and meta-analysis. Whittaker and Harris (2022)
Effect of Antioxidant Supplementation on Markers of Oxidative Stress and Muscle Damage after Strength Exercise: A Systematic Review. Canals-Garzón et al. (2022)
Effect of food sources of nitrate, polyphenols, L-arginine and L-citrulline on endurance exercise performance: a systematic review and meta-analysis of randomised controlled trials. d’Unienville et al. (2022)
Effects of caffeine chewing gum supplementation on exercise performance: A systematic review and meta-analysis. Barreto et al. (2022)
Health Effects of Increasing Protein Intake Above the Current Population Reference Intake in Older Adults: A Systematic Review of the Health Council of the Netherlands. Hengeveld et al. (2022)
The effect of branched-chain amino acids supplementation in physical exercise: A systematic review of human randomized controlled trials. Marcon and Zanella (2022)
The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review. Henselmans et al. (2022)
The Paradoxical Effect of Creatine Monohydrate on Muscle Damage Markers: A Systematic Review and Meta-Analysis. Doma et al. (2022)
Vitamin D Supplementation and Sleep: A Systematic Review and Meta-Analysis of Intervention Studies. Abboud (2022)
The Effects of Milk Supplementation on Bone Health Indices in Adults: A Meta-analysis of Randomized Controlled Trials. Hidayat et al. (2021)
Effects of caffeine on rate of force development: A meta-analysis. Grgic and Mikulic (2021)
Effect of Acute and Chronic Oral L-Carnitine Supplementation on Exercise Performance Based on the Exercise Intensity: A Systematic Review. Mielgo-Ayuso et al. (2021)
The use of BCAA to decrease delayed-onset muscle soreness after a single bout of exercise: a systematic review and meta-analysis. Weber et al. (2021)
The Hydrating Effects of Hypertonic, Isotonic and Hypotonic Sports Drinks and Waters on Central Hydration During Continuous Exercise: A Systematic Meta-Analysis and Perspective. Rowlands et al. (2021)
The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Khatri et al. (2021)
The effect of branched-chain amino acid on muscle damage markers and performance following strenuous exercise: a systematic review and meta-analysis. Doma et al. (2021)
Protein interventions augment the effect of resistance exercise on appendicular lean mass and handgrip strength in older adults: a systematic review and meta-analysis of randomized controlled trials. Kirwan et al. (2021)
Pre-Exercise Whole- or Partial-Body Cryotherapy Exposure to Improve Physical Performance: A Systematic Review. Partridge et al. (2021)
Post-exercise energy intake: do the intensity and mode of exercise matter? A systematic review and meta-analysis comparing high-intensity interval with moderate-intensity continuous protocols. Rossi et al. (2021)
Low-calorie sweeteners and human health: a rapid review of systematic reviews. Andrade et al. (2020)
Extracellular Buffering Supplements to Improve Exercise Capacity and Performance: A Comprehensive Systematic Review and Meta-analysis. de Oliveira et al. (2021)
Examining the effects of calorie restriction on testosterone concentrations in men: a systematic review and meta-analysis. Smith et al. (2021)
Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression. Murphy and Koehler. (2021)
Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis. dos Santos et al. (2021)
Effects of Vitamin D in Post-Exercise Muscle Recovery. A Systematic Review and Meta-Analysis. Bello et al. (2021)
Effect of Time-Restricted Feeding on Anthropometric, Metabolic, and Fitness Parameters: A Systematic Review. Kang et al. (2021)
Effect of Polyphenol-Rich Foods, Juices, and Concentrates on Recovery from Exercise Induced Muscle Damage: A Systematic Review and Meta-Analysis. Rickards et al. (2021)
Effect of dietary nitrate on human muscle power: a systematic review and individual participant data meta-analysis. Coggan et al. (2021)
Does the combination of resistance training and a nutritional intervention have a synergic effect on muscle mass, strength, and physical function in older adults? A systematic review and meta-analysis. Choi et al. (2021)
Does Acute Caffeine Supplementation Improve Physical Performance in Female Team-Sport Athletes? Evidence from a Systematic Review and Meta-Analysis. Gomez-Bruton et al. (2021)
Clinical Effects of L-Carnitine Supplementation on Physical Performance in Healthy Subjects, the Key to Success in Rehabilitation: A Systematic Review and Meta-Analysis from the Rehabilitation Point of View. Vecchio et al. (2021)
Caffeinated Drinks and Physical Performance in Sport: A Systematic Review. Jiménez et al. (2021)
Effect of Carnosine or β-Alanine Supplementation on Markers of Glycemic Control and Insulin Resistance in Humans and Animals: A Systematic Review and Meta-analysis. Matthews et al. (2021)
Effects of Milk Protein in Resistance Training-Induced Lean Mass Gains for Older Adults Aged ≥ 60 y: A Systematic Review and Meta-Analysis. Huang et al. (2021)
The association between food insecurity and dietary outcomes in university students: a systematic review. Shi et al. (2021)
The Dose Response of Taurine on Aerobic and Strength Exercises: A Systematic Review. Chen et al. (2021)
The Effect of Meal Replacement on Weight Loss According to Calorie-Restriction Type and Proportion of Energy Intake: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Min et al. (2021)
Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults. Forbes et al. (2021)
The effects of low-fat, high-carbohydrate diets vs. low-carbohydrate, high-fat diets on weight, blood pressure, serum liquids and blood glucose: a systematic review and meta-analysis. Yang et al. (2021)
Omega-3 long-chain polyunsaturated fatty acid and sleep: a systematic review and meta-analysis of randomized controlled trials and longitudinal studies. Dai and Liu (2021)
Effects of Citrulline Malate Supplementation on Muscle Strength in Resistance-Trained Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Aguiar et al. (2021)
Ergogenic Effects of Acute Caffeine Intake on Muscular Endurance and Muscular Strength in Women: A Meta-Analysis. Grgic and Del Coso. (2021)
Body composition changes in physically active individuals consuming ketogenic diets: a systematic review. Coleman et al. (2021)
Green Tea and Black Tea for Exercise Recovery: A Systematic Review. Zapata and Hewlings. (2021)
N-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic review. López-Seoane et al. (2021)
Pre-Sleep Casein Supplementation, Metabolism, and Appetite: A Systematic Review. Dela Cruz and Kahan. (2021)
The Effect of Nitrate-Rich Beetroot Juice on Markers of Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis of Human Intervention Trials. Jones et al. (2021)
The Impact of Vegan Diet in the Prevention and Treatment of Type 2 Diabetes: A Systematic Review. Pollakova et al. (2021)
Does Branched-Chain Amino Acids (BCAAs) Supplementation Attenuate Muscle Damage Markers and Soreness after Resistance Exercise in Trained Males? A Meta-Analysis of Randomized Controlled Trials. Khemtong et al. (2021)
Effect of Probiotic Consumption on Immune Response in Athletes: A Meta-analysis. Tavakoly et al. (2021)
The Effect of Sodium Bicarbonate Supplementation on Electromyographic Muscle Activity in Healthy, Physically Active Individuals: A Systematic Review. Kalytczak et al. (2021)
The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Sutanto et al. (2021)
Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. Whittaker and Wu (2021)
Effects of nonnutritive sweeteners on body weight and BMI in diverse clinical contexts: Systematic review and meta-analysis. Laviada-Molina et al. (2020)