Interesting Resistance Training Research

In a previous post I mentioned that there was a strength training study showing significant benefit to low intensity resistance training, for functional strength and aesthetics

The article was written by Schoenfeld BJ, and out of curiosity I looked at this prolific researcher’s other studies. Here are some of interest; I did not view them critically as in evaluate whether they were funded by any special interest, if it was a large randomized controlled trial with a good distribution of the total population, and some other aspects.

I skipped research related to most supplements, which is discouraged in my food program called the Starch Solution by Dr. John Mcdougall. Only B12 is supplemented and Caffeine I drink regularly and found some interesting information. However, Dr. Caldwell Esselstyn, cardiologist, says there is proof that caffeine damages the endothelium (contributes to atherosclerosis), is only prohibited in those with a cardiac incident history, to the best of my knowledge. Still keeping moderate, and drink it in the mornings.

What Dose of Caffeine to Use: Acute Effects of 3 Doses of Caffeine on Muscle Endurance and Strength. “This study revealed a linear trend between the dose of caffeine and its effects on upper-body strength”. “The study found no clear association between the dose of caffeine and the magnitude of its ergogenic effects on lower-body strength and muscle endurance. “

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. “In conclusion, there is strong evidence that resistance training frequency does not significantly or meaningfully impact muscle hypertrophy when volume is equated.”

Resistance training frequency and skeletal muscle hypertrophy: A review of available evidence. “It appears that under volume-equated conditions, RT frequency does not seem to have a pronounced effect of gains in muscle mass.”

Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. “Dose-response relationship whereby increases in RT volume produce greater gains in muscle hypertrophy. (3.9% increase mentioned) / difference in volume not mentioned in summary”. I believe ‘higher volume produces more results’.

Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. “It can therefore be inferred that the major muscle groups should be trained at least twice a week to maximize muscle growth” Benefits greater than two times a week have not been proven yet, according to study.

Effect of resistance training on C-reactive protein, blood glucose and lipid profile in older women with differing levels of RT experience. Resistance training improves metabolic profile in older women, especially C-reactive protein, which is a measure of inflammation. The effect is longer for those who have trained for a longer total time.

The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. There is no benefit when protein is consumed in time relation to an exercise, such as immediately afterwards.

A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. “Protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET-induced gains in FFM”.

In summary, don’t bother eating over 1.6g / kg / day when strength training. Caffeine increases upper body strength training performance and is dose-response dependent. Total weekly volume is more important than training frequency per week. Two days / week resistance training is better than one. Effect of three or more is not known.