A 2024 scoping review by Liguori et al. in the International Journal of Molecular Sciences examined how magnesium influences skeletal muscle health and function. Reviewing 20 studies (4 preclinical and 16 clinical), the authors found that magnesium plays a vital role in energy production, muscle contraction, and recovery, primarily by supporting ATP metabolism and reducing oxidative stress. Low magnesium levels were linked to muscle weakness, atrophy, and slower recovery, while supplementation improved muscle strength, performance, and regeneration—especially in older adults and individuals with deficiencies or chronic conditions. However, the review noted that benefits are limited in healthy individuals with adequate magnesium intake. Overall, the findings suggest that maintaining optimal magnesium levels is essential for muscle health and performance, but more targeted research is needed to confirm its effects on muscle growth in athletic populations.

In the 2025 study by Räntilä, Halonen, Tiainen, Kaasinen, Hulmi, and Ahtiainen, titled “Repeated Resistance Training Reveals the Reproducibility of Muscle Strength and Size Responses Within Individuals,” researchers examined how people respond to a structured hardgainer workout program. After a 10-week break, participants repeated the same program and achieved almost identical gains, confirming that muscle and strength adaptations are reproducible. Every participant improved, with no true nonresponders, proving that when effort, nutrition, and recovery align, anyone can build muscle. The study highlights that even so-called hardgainers can achieve measurable, repeatable progress through a consistent hardgainer workout routine.

A new preprint study from the University of British Columbia challenges the popular belief that stretching the muscle for muscle growth leads to superior results. Over ten weeks, participants trained using both “stretch-focused” and “squeeze-focused” resistance profiles. Researchers found that both methods produced similar gains in muscle size and strength, suggesting that the key factor for growth is training effort and consistency rather than where peak tension occurs. The findings indicate that while stretching the muscle under load for hypertrophy can be beneficial, it isn’t necessarily more effective than traditional training. For most lifters—especially beginners—focusing on full range of motion, intensity, and progressive overload remains the most reliable approach. In short, the study concludes that stretch focused training vs traditional lifting for muscle size results in comparable outcomes, emphasizing that consistent, challenging workouts drive real muscle growth, not just the stretch position of an exercise.

New research shows that muscle growth is very strongly correlated with increases in strength — far more than previously believed! This reinforces the importance of progressive overload in your workouts. If you're lifting heavier over time, chances are you're building serious muscle too. Want gains? Add some strength training to your routine.

This study explored whether lighter weights for many repetitions or heavier weights for fewer repetitions create more neuromuscular fatigue when total work is matched. Five trained men completed six bench-press protocols using either 50 percent or 85 percent of their one-repetition maximum. The researchers measured bar speed, jump performance, lactate levels, and subjective fatigue. The results showed that lighter weights taken to failure caused the greatest neuromuscular and perceptual fatigue, including more soreness and slower recovery. Heavier weights created less overall fatigue, especially when using strategies like cluster sets or stopping short of failure. In short, heavier lifting allowed athletes to feel and perform better the next day.

A 2025 Frontiers in Aging Neuroscience meta-analysis reviewed 58 trials with over 4,300 older adults. The study found that resistance training—like lifting weights—produced the greatest improvements in memory and overall brain function, especially in adults aged 65–75. Just two 45-minute sessions per week enhanced cognitive performance more effectively than aerobic or mind-body exercises, suggesting that training your muscles can also strengthen your mind.

A 2025 study by Cumming et al., explored whether low-load or high-load training is better for building muscle in trained individuals. Fourteen experienced lifters trained one leg with heavy weights (3–5 reps) and the other leg with lighter weights (20–25 reps)—both to failure—for nine weeks.mThe key takeaway? Both rep ranges led to similar increases in muscle thickness, proving that training intensity (pushing sets to failure) matters more than the weight itself. Interestingly, only the heavy-load leg saw significant strength gains in isolated exercises like leg extensions. However, when it came to muscle size, the body responded equally to high or low reps—as long as the effort was maximal. Muscle fiber size didn’t increase significantly in either group, but satellite cell activity did—suggesting early-stage adaptations that may support longer-term hypertrophy. These findings reinforce that the best reps for building muscle mass are not about a magic number, but about how hard you push. So whether you're lifting heavy or going high-rep, you can still build serious muscle—as long as you train with intent.

A new study by Tavares et al. (2025) explored whether protein meal frequency affects muscle growth and strength during resistance training. Thirty-two trained young men were divided into two groups: one consuming three high-protein meals per day (PRO3x) and the other five (PRO5x), with both maintaining equal total daily protein intake. After eight weeks of resistance training, both groups showed significant gains in lean mass, vastus lateralis muscle cross-sectional area, and knee extension strength. However, no statistically significant differences were found between the groups. These findings suggest that consuming protein three times a day—provided each meal contains at least 0.24 g/kg of protein—is just as effective as spreading it over more meals. The study challenges the common belief that eating five to six meals per day is necessary for muscle gain, highlighting that fewer, protein-optimized meals can produce comparable strength and hypertrophy outcomes when total intake is matched.

A new 2025 study highlights how losing fat can naturally restore testosterone levels in obese men, often more effectively than testosterone replacement therapy (TRT). While TRT has long been considered the default treatment, researchers found that fat loss directly addresses the root causes of low testosterone, including excess estrogen production and metabolic dysfunction. In the study, men who combined tirzepatide with lifestyle changes lost over 8% of their body weight in two months and saw testosterone levels more than double—outperforming both TRT and lifestyle changes alone. This reinforces findings from previous research showing that weight reduction improves hormone balance, sexual function, and overall health. For men struggling with low testosterone, the evidence suggests prioritizing fat loss through diet, exercise, and when appropriate, medical interventions. The conclusion is clear: restoring weight loss and testosterone levels begins not with hormone therapy, but with reducing body fat and improving metabolic health.

A 2025 replicated within-participant unilateral trial in 16 trained adults tested whether doubling weekly set volume improves adaptations: across two eleven-week phases separated by a six-to-eight-week washout, each leg was randomly assigned low volume (about eight sets per week) or high volume (about sixteen sets per week), and the primary outcomes were vastus lateralis cross-sectional area and unilateral leg-press one-repetition maximum. High volume produced a small but credible hypertrophy edge—about +1.8 square centimeters of muscle versus low volume—while strength differences were trivial and uncertain (about +3.48 kilograms/+7.67 pounds). Apparent between-person differences largely reflected measurement noise rather than stable biology, suggesting most lifters respond within similar bounds when volume increases. Practical takeaway: if size is the goal, nudge weekly set volume upward and monitor recovery; expect diminishing returns, and do not assume more sets will raise maximal strength.

A 2024 study titled Exercise Selection Differentially Influences Lower Body Regional Muscle Development by Burke et al. The research challenges the old-school belief that compound lifts alone maximize growth, showing instead that different exercises stimulate different muscle regions. For example, leg extensions more effectively grow the rectus femoris, while leg presses emphasize the vastus lateralis. Findings suggest that while multi-joint exercises build overall size and strength, single-joint movements are crucial for targeting specific muscles and creating balanced development. The article emphasizes that complete hypertrophy requires a blend of both approaches.

A new study challenges the common belief that weight gain after marriage is caused by overeating, revealing instead that the main culprit is a decline in physical activity—especially among men. Drawing from data on over 44,000 adults in China, researchers found marriage is associated with a 6.5% increase in overweight rates and a 2.8% rise in obesity, largely due to reduced exercise rather than dietary changes.

The 2025 review by Havers et al., published in Sports Medicine, explored whether skeletal muscle growth (hypertrophy) can influence fat loss and glucose control. By systematically analyzing 122 studies—including 99 human trials and 23 animal studies with over 2,700 participants—the researchers found that increasing muscle mass (≈2–3% in humans) was consistently associated with a reduction in fat mass (~4%) and modest improvements in glycemic markers such as fasting glucose and HbA1c. Animal models demonstrated even greater effects, with muscle gains of nearly 18% linked to 24% fat reductions. The review suggests that resistance training, nutritional strategies, and pharmaceutical interventions that promote muscle growth could be powerful tools for improving body composition and metabolic health. These findings underscore the importance of focusing on muscle development—not just weight loss—for long-term health outcomes.

What if your strength in the gym could transform your strength in the bedroom? It turns out, building muscle does more than sculpt your body—it plays a vital role in supporting sexual performance and preventing erectile dysfunction. New research shows a strong link between muscle strength and erectile function, independent of testosterone levels. From boosting blood flow to balancing hormones and improving confidence, your training routine may be the missing piece to better sexual health.

Creatine monohydrate has long been associated with sports performance and younger athletes, but recent research shows it holds significant promise for older adults and clinical populations as well. The study titled "Creatine Monohydrate Supplementation for Older Adults and Clinical Populations" highlights creatine’s expanding role beyond muscle hypertrophy, emphasizing its benefits for maintaining muscle strength, lean mass, functional performance, bone health, metabolic function, and potentially cognitive well-being in aging individuals.

For years, lifters, athletes, and fitness enthusiasts have rushed to down protein shakes after their workouts, believing it’s the secret to bigger muscles. The latest research to answer the question: does protein timing matter as much as people think? You’ll discover why total daily protein intake plays a far bigger role in muscle growth than obsessing over the clock. If you’ve been stressing about when to take your protein, this article will challenge your thinking and show you how to refocus on what actually drives results. Keep reading to learn how to ditch outdated advice and optimize your nutrition for real, lasting gains.

A new study by Morin et al. (2025) explored whether Nordic hamstring curls or stiff-legged deadlifts are more effective for building stronger, bigger hamstrings. Over 9 weeks, participants who performed Nordic hamstring curls increased their semitendinosus muscle size by 24.4% and improved strength by 37.4%, while those performing stiff-legged deadlifts increased semimembranosus muscle size by 11.2% and strength by 34%. Despite these gains, participants’ muscle activation patterns did not change, suggesting our bodies naturally maintain consistent muscle recruitment strategies regardless of hypertrophy. The key takeaway? Both exercises are highly effective but target different parts of the hamstring, making them ideal to combine for complete development and injury prevention.

The study titled “Effect of a honey-sweetened beverage on muscle soreness and recovery of performance after exercise-induced muscle damage in strength-trained females” investigated whether consuming a honey-sweetened beverage (HSB) could enhance recovery following muscle-damaging exercise. In a double-blind, placebo-controlled crossover trial, sixteen strength-trained women ingested either HSB or a placebo prior to performing 200 weighted vertical jumps. The findings revealed that HSB significantly reduced delayed-onset muscle soreness (DOMS) at multiple time points (immediately, 12, 24, and 48 hours post-exercise) and improved muscle endurance and leg press strength compared to placebo. However, it did not affect flexibility, vertical jump height, or pressure pain threshold. The authors suggest that honey’s carbohydrate content and anti-inflammatory properties may contribute to these benefits, proposing HSB as a natural aid for muscle recovery in female athletes. Further research is encouraged to clarify the underlying mechanisms and optimal usage.

A groundbreaking study has challenged the traditional dominance of ice baths in muscle recovery by showing that hot water immersion may offer superior benefits. Focusing on hot vs cold therapy muscle recovery, the research compared the effects of hot, cold, and thermoneutral water immersion after induced muscle damage. Results revealed that hot water immersion significantly reduced muscle pain, lowered biomarkers of muscle damage, and enhanced molecular repair pathways—such as increased IL-10 and HSP proteins—while cold water showed no such benefits and even blunted some recovery signals. Despite cold therapy’s popularity, the findings suggest that a hot bath after gym may be the better choice for promoting true muscle regeneration and strength recovery. Athletes and gym-goers seeking the best recovery method after workout might benefit more from heat-based approaches, particularly when fast, effective muscle repair is essential. The study redefines recovery routines with science-backed insights that favor heat over ice.

Pre-exhaustion training—where a muscle is first targeted with an isolation exercise before a compound lift—has long been promoted as a way to enhance muscle growth. However, a recent study by Hermann et al. challenges this claim, showing that traditional straight-set training may offer slight advantages in muscle hypertrophy, body composition, and total training volume. While both methods resulted in similar strength and endurance gains, the pre-exhaustion group experienced greater fatigue and lifted significantly less weight overall. Although pre-exhaustion training did reduce workout time by about 36%, it also led to higher perceived exertion without delivering superior results. The findings suggest that while pre-exhaustion can be a useful tool for variety or time-constrained sessions, traditional training remains more effective for maximizing growth and performance. Ultimately, chasing mechanical tension—not just muscle burn—may be the smarter strategy for lifters aiming for long-term progress.

A new review explores the potential role of creatine monohydrate in treating post-viral fatigue syndrome (PVFS), particularly following COVID-19. It highlights findings from clinical trials showing that patients with PVFS often have low creatine levels in the brain and muscles, which correlate with severe fatigue and cognitive dysfunction. Supplementation with creatine (ranging from 4 to 16 grams per day) showed potential benefits in improving energy metabolism, muscle strength, and mental clarity. However, results varied across studies, and some showed no clinical improvement despite increased creatine stores. The review concludes that creatine is a promising, low-risk intervention that could complement current recovery strategies for PVFS, but calls for larger, more consistent trials to confirm its therapeutic value.

This study investigated how meal duration is influenced by chewing behavior and external rhythmic cues. Thirty-three healthy adults consumed a test meal under varying conditions, including metronome-guided eating at different tempos. The findings revealed that longer meal durations were significantly associated with a higher number of chews and bites, but not with body mass index (BMI) or average chewing tempo. Slow metronome rhythms (40 bpm) effectively increased meal duration, chews, and bites. These results suggest that intentionally slowing the eating pace—whether through mindful chewing or rhythmic cues—may help regulate meal time, potentially aiding in obesity prevention strategies.

Based on a 2025 systematic review of 14 randomized controlled trials, researchers found that leucine supplementation alone does not significantly improve muscle growth, strength, or recovery. Only one study showed a minimal benefit, while the rest showed no notable differences compared to placebo groups. The findings suggest that leucine’s benefits are overstated when taken in isolation, particularly when a balanced diet is already in place.

Drawing from a wide range of clinical trials and meta-analyses, the study by Antonio et al. (2024) highlights how each supplement contributes uniquely to muscle endurance, strength, energy, and recovery. Creatine and protein support muscle mass and recovery; caffeine boosts focus and stamina; beta-alanine delays fatigue during high-intensity exercise; and nitrates improve oxygen efficiency. The research emphasizes evidence-based dosing and the safety of these supplements, especially for athletes and fitness enthusiasts. This concise guide empowers readers to make informed decisions when incorporating supplements into their training routines for optimized results.

This article challenges the long-held belief that eating before workouts is essential for muscle growth, presenting new evidence that fasted resistance training is just as effective—if not more—when total daily nutrition is adequate. Drawing from a 2025 clinical study and a wide range of supporting research, it shows that training in a fasted state leads to comparable gains in muscle size, strength, and power. The article emphasizes that consistent effort, sufficient protein intake, and overall calorie balance matter more than meal timing. It also highlights the flexibility fasted training offers for those following intermittent fasting or preferring morning workouts without food. Backed by studies on muscle protein synthesis, hormonal responses, and hypertrophy signaling, the conclusion is clear: fasted resistance training does not compromise gains and is a viable strategy for building muscle. This insight empowers lifters to prioritize personal preference and consistency over rigid nutrient timing rules.