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…
Slow Eccentrics for Muscle Growth: No Greater Gains If Volume is the Same (2025 Study)
Key Takeaways on Slow Eccentrics for Muscle Growth Slow eccentrics for muscle growth do not build more muscle if total training volume is similar. Muscle growth was virtually identical whether lifters lowered the weight in one to two seconds or three to six seconds. If your goal is size, you can lift and lower with control — but exaggerated slow eccentric training is not required.
https://evidencebasedmuscle.com/slow-eccentrics-for-muscle-growth/
Protein and Creatine: The Only Two Muscle Growth Supplements That Actually Deliver (But They’re Not Magic)
Key Takeaways: Protein and Creatine: The Only Two Muscle Growth Supplements That Actually Deliver (But They’re Not Magic) Protein and creatine are the only two muscle growth supplements consistently proven to increase muscle size. Even the best supplements won’t work without progressive resistance training and adequate calories. Other trendy supplements (HMB,…
https://evidencebasedmuscle.com/best-muscle-growth-supplements/
2025 Biggest Muscle Growth Myths: Why Pumps, Hormones, and “Metabolic Stress” Don’t Build Muscle
In “Load-Induced Human Skeletal Muscle Hypertrophy: Mechanisms, Myths, and Misconceptions”, Van Every, Lees, Wilson, Nippard, and Phillips (2025) challenge long-standing beliefs about what truly drives muscle growth. The authors argue that mechanical tension—the force muscles experience during resistance training—is the primary cause of hypertrophy, not the fleeting “pump,”…
Magnesium and Muscle Growth: The Underrated Secret to Strength and Performance
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.…
There’s No Such Thing as a Hardgainer: Why You’re Probably Just Undereating or Training Wrong
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…
Stretch vs Squeeze: New Research Questions Whether Stretching a Muscle Really Builds More Muscle
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…
Strength Training for Muscle Growth: The Science Behind Strength and Size Gains
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.
