Ergo-Log is a site that gathers the latest research on science-based bodybuilding. These are some studies describing the role of training in bodybuilding and health. Some of these results come only from animal studies and need further research in humans.
• Three sets build more muscle than one set. (Link)
• Eight sets of squats boosts progression. (Link)
• Acupuncture strengthens muscles. (Link)
• 15 minutes of strength training can burn fat for days. (Link)
• Training in the afternoon is slightly more effective than in the morning. (Link)
• 40-year-olds react almost as well to strength training as 18-year-olds. (Link)
• Heat therapy enhances muscle growth. (Link)
• Strength training helps treat back pain. (Link)
• The bench press is more effective with free weights. (Link)
• A few exercises that are best for the gluteal muscles. (Link)
• Training biceps first enhances their size. (Link)
• The box squat is almost as good as the regular squat. (Link)
• Cardio after strength training improves arterial health. (Link)
• Doing cardio after weight training burns more fat. (Link)
• Cardio improves brain health. (Link)
• Cardio in two parts burns more energy. (Link)
• Four sessions of cardio per week lead to weight loss. (Link)
• Cold showers enhance testosterone production. (Link)
• Cooling the hands makes it possible to perform more reps. (Link)
• Relaxation reduces cortisol levels. (Link)
• Cryotherapy leads to faster recovery. (Link)
• Curiosity is associated with a longer lifespan. (Link)
• Training with different weights each week works fastest. (Link)
• Endurance performance is better in the late afternoon. (Link)
• Light power training enhances later energy expenditure. (Link)
• Saunas have performance-enhancing effects. (Link)
• Early evening is the time a person is strongest. (Link)
• Training in the evening leads to more muscle. (Link)
• Exercise delays aging as much as calorie restriction. (Link)
• Interval training is as effective as endurance training. (Link)
• Five minutes rest between sets leads to maximal strength gain. (Link)
• Strength training improves flexibility. (Link)
• Free weight squats stimulate more muscles. (Link)
• Hypoxia gym training leads to more growth hormone. (Link)
• Heavy strength training burns hundreds of calories over subsequent days. (Link)
• Heavy training helps athletes get ripped. (Link)
• Humor inhibits cortisol. (Link)
• Bodybuilders grow five times faster in a hypoxia gym. (Link)
• Imaginary training makes calf muscles stronger. (Link)
• Imagining lifting weights strengthens muscles. (Link)
• Imaginary training helps tendons recover faster. (Link)
• Intensive cardio helps reduce visceral fat. (Link)
• Interval cardio training burns more calories in less time. (Link)
• Jump squats increase testosterone after leg training. (Link)
• Laser therapy speeds up recovery. (Link)
• The lat pulldown is more effective when the bar goes to the chest. (Link)
• Lifting weights helps protect against developing Parkinson’s disease. (Link)
• Light training protects against damage from heavy training. (Link)
• A long set at the end of a training session leads to more progress. (Link)
• Low weights for lots of reps build muscle. (Link)
• Massage reduces muscle pain and muscle damage. (Link)
• Meditation reduces cortisol and increases testosterone. (Link)
• Meditation lengthens lifespan. (Link)
• Meditation helps protect against cancer and heart attacks. (Link)
• Focus helps with isolating muscles. (Link)
• Workouts that lead to muscle pain are not more effective. (Link)
• Training without failure is as effective as training to failure. (Link)
• Alternating heavy and light days is more effective for strength training. (Link)
• Power training enhances energy. (Link)
• Proper breathing doesn’t reduce strength. (Link)
• Regular strength training is better than super slow training. (Link)
• Muscles built up from lots of reps last longer. (Link)
• More sets build strength. (Link)
• Slow eccentric movement doesn’t increase strength more than other techniques. (Link)
• Cardio training protects smokers and ex-smokers against lung cancer. (Link)
• Life stress reduces strength progress. (Link)
• Intensive training helps protect against toxic metals. (Link)
• Squats are more effective with legs spread apart. (Link)
• Squats improve jumping and sprinting. (Link)
• Stretching enhances strength on days not doing strength training. (Link)
• Strength training can burn more calories than cardio training. (Link)
• Stress reduction lowers cortisol levels. (Link)
• Stress reduction reduces the number of sick days among athletes. (Link)
• Stress increases cortisol production after training. (Link)
• Stress reduces telomere length especially among older people. (Link)
• Stress reduces life expectancy. (Link)
• Three strength training sessions a week keep bones strong. (Link)
• Supersets burn hundreds of calories extra. (Link)
• Resting between sets increases the effects of testosterone. (Link)
• Slower reps lead to enhanced muscle growth. (Link)
• The muscle group that gets trained first grows the fastest. (Link)
• Flexible non-linear periodization improves resistance training. (Link)
• Training in the evening enhances muscle mass. (Link)
• Training is more effective when personalized to hormones. (Link)
• Imaginary training increases strength. (Link)
• Training properly leads to more strength gains. (Link)
• Training less for a couple of weeks can increase strength. (Link)
• Power sports increase testosterone production. (Link)
• Training the legs leads to larger biceps. (Link)
• Triset strength training burns more fat. (Link)
• Watching your muscles can increase strength. (Link)
• People with a higher VO2max live longer. (Link)
• Small muscle groups grow faster after training large muscle groups. (Link)
• Weight lifting is more effective than kettlebells for gaining strength. (Link)
• Yoga improves the health of people with type 2 diabetes. (Link)
• Burning calories reduces mortality in the elderly. (Link)
• Building muscle helps protect against cancer. (Link)
• Even small amounts of weight training enhance fat burning. (Link)
• Strength training reduces the percentage of body fat. (Link)
• The maximal PAP effect is reached after 4 to 12 minutes. (Link)
• Running activates the longevity enzyme SIRT1. (Link)
