Build Muscle Mass: New Research Shows the Basics Still Win
In a comprehensive 2026 review published in Medicine & Science in Sports & Exercise, Currier et al. analyzed over 30,000 participants and found that the most effective way to build muscle mass comes down to higher weekly training volume and controlled eccentric movements, while factors like load, training frequency, and training to failure play a much smaller role than commonly believed.
2026 Study Finds Exogenous Ketones Provide Modest Increase in Cognition
In a 2026 Frontiers in Nutrition meta-analysis, Bonnechère et al. found that exogenous ketone supplements deliver a modest but statistically significant improvement in cognitive performance across diverse populations, highlighting their potential as a practical tool for enhancing focus and mental clarity.
New Study Shows Many Fish Oils Are Rancid: Is Your Supplement Oxidized?
In a revealing analysis published in the journal Current Opinion in Clinical Nutrition and Metabolic Care, lead author Paula G. Fassini examines the "fragile consensus" surrounding Omega-3 benefits, highlighting critical research which shows that many commercial supplements are actually oxidized fish oils that fail to meet purity standards and may provide fewer health benefits than the fresh…
You May Not Need to Bulk to Gain Muscle: New Science on Recomposition
In a 2026 study published in the European Journal of Applied Physiology, Salvador Vargas-Molina and colleagues found that resistance-trained individuals gained up to 1.04 kilograms (2.3 pounds) of muscle while losing as much as 2.94 kilograms (6.5 pounds) of fat on a high-protein diet at maintenance or in a slight calorie deficit, suggesting you may not need to bulk to gain muscle.
How Many Sets Per Week for Muscle Growth? New Study Challenges Everything
In this 2026 SportRxiv study by James Steele, researchers explore the surprising discovery that 9 sets per week produced the same muscle growth as 36 sets, proving that more volume isn't always better for experienced lifters.
https://evidencebasedmuscle.com/how-many-sets-per-week-for-muscle-growth/
Caffeine Before Workouts for Muscle Growth: What the Science Really Shows
Caffeine before workouts for muscle growth may help increase muscle size over time by improving training performance, increasing workout effort, and allowing for greater training volume. However, its effects are indirect and depend on consistent resistance training.
https://evidencebasedmuscle.com/caffeine-before-workouts-for-muscle-growth/
Beet Root and Muscle Growth: What This New Study 2026 Study Really Shows
Key Takeaways Beet root and muscle growth do not seem to go hand in hand in this new study, even though beetroot remains useful for heart and blood vessel health. Participants gained muscle and got stronger from resistance training itself, whether they used beetroot juice or not. The wider research on beetroot juice before workout use, beetroot juice for bodybuilding, and beetroot pre workout…
Creatine and Hair Loss: A 2025 Study Finally Puts the Myth to the Test
An analysis of Lak et al. published in the Journal of the International Society of Sports Nutrition showing that twelve weeks of creatine supplementation in resistance-trained men did not increase dihydrotestosterone levels and produced no changes in hair density, thickness, or follicle health, challenging the common belief that creatine causes hair loss.
Partial Reps to Failure: Can They Build the Same Muscle With Fewer Sets?
In Goli’s International Journal of Exercise Science study, partial reps to failure produced about the same calf muscle growth as traditional full-range training over 10 weeks, but did so with half as many sets, making the method especially appealing for lifters who want efficient muscle-building workouts.
Creatine and Beetroot Juice: New 2026 Study Suggests Different Pathways May Support Muscle Performance
In this 2026 International Journal of Food Sciences and Nutrition study, Ammar and colleagues found that creatine significantly improved heavy bench press repetitions while beetroot juice enhanced muscle oxygen saturation, lowered heart rate during moderate loads, and improved recovery markers, suggesting complementary mechanisms that may support both performance…
