Build Your First Muscle

Can't gain weight

Also called Skinny guy to muscular, Hardgainer, Skinny, Ectomorph, Bulking

4 min plan69 min with every studyUpdated Sep 27, 2026

Who it's forA skinny man, 18 to 45, new to lifting, who wants his first real muscle.

This week

Weigh every morning and average the week
Three lifting days, every muscle twice
Protein: your pounds times 0.7 (kilos times 1.6), in grams, over four meals
Creatine, 3 to 5 g a day
Seven to eight hours asleep

The plan

Figure 1. Three corners, all needed at once: the training signal, the protein to build with, and the spare food to pay for it. Train hard at maintenance and there is little to build with.

27 moves, in order, after 6 checks. Tap any row to see how.

Check first

Rule out what stops the gainWeight falling without trying: a doctor firstCheck

Rule out what stops the gain

For: Everyone, first

First make sure nothing is burning off the food you eat. Weight that drops without trying needs a doctor.

How to check

Weigh yourself for a week before you change anything.
Losing weight without trying? See a doctor first.

What it is: One check
When: Before you start
How often: Once

Standard practice

Losing weight without changing what you eat or how you move can be a sign of stress or a serious illness. See your doctor.

Reading the number

Rule it out first

An overactive thyroid can cause weight loss you did not choose. Its signs include anxiety, poor sleep, a racing heart and diarrhea.

¹ JAMA, 2023. The study is under The science, below.

Watch out

Thirsty, peeing a lot and tired, getting worse fast, with stomach pain or confusion: get emergency help.

The science

In detail: Before you blame your genes, make sure nothing is burning or wasting the food. Weight falling without trying, weight falling on a bigger appetite, a racing heart, shaking hands, constant thirst, or diarrhea with weight loss: a doctor first, before any plan.
Found: Weight you did not choose to lose: a doctor. A clinical review: an overactive thyroid may cause unintentional weight loss. Its common signs are anxiety, poor sleep, palpitations, weight loss, diarrhea and heat intolerance.
Why: Some conditions spend the food before it can build anything. An overactive thyroid speeds the whole body up. Type 1 diabetes spills sugar into the urine. Celiac disease stops the gut absorbing. Each is fixed at its cause, and the gains follow.
Watch: Peeing more, very thirsty and tired, and getting worse fast, with stomach pain, sickness, confusion or fast breathing: that is an emergency, not an appointment.
How it is done: One honest look at the trend; Before you start; Once, and any time it happens

The study

It may lead to unintentional weight loss and is associated with increased mortality.

PMID 37847271 · Hyperthyroidism: A Review. · JAMA, 2023

Common symptoms of thyrotoxicosis include anxiety, insomnia, palpitations, unintentional weight loss, diarrhea, and heat intolerance.

Low testosterone: test it with the signsTestosterone, tested only with the other signsCheck

Low testosterone: test it with the signs

For: Signs of low T

If you also have a low sex drive or low energy, a blood test can check your testosterone.

How to check

Only if other signs are there too: low sex drive, fewer morning erections, low energy.
Ask for a fasting morning testosterone test.
A low result is repeated before anything else.

What it is: One blood test, then a repeat
When: Morning, fasted
How often: Once, repeated if low

Standard practice

Reduced muscle bulk and strength is one of the Endocrine Society guideline's signs of low testosterone, beside low energy, low mood and poor sleep.

Reading the number

Two morning tests

The Endocrine Society guideline says low testosterone needs the symptoms plus low levels on repeat morning tests, never one reading.

¹ The Journal of clinical endocrinology and metabolism, 2018. The study is under The science, below.

The science

In detail: Test testosterone when the other signs are there too: low sex drive, fewer morning erections, low energy, low mood, and muscle that will not come. Ask for a fasting morning total testosterone, and a second one to confirm a low result.
Found: Two fasting morning tests. The Endocrine Society guideline: diagnose low testosterone only with its symptoms and levels that are low every time. Measure fasting morning total testosterone, then repeat it to confirm.
Why: Testosterone drives muscle building through the androgen receptor, so a real deficiency blunts the gain. One low reading is not a diagnosis: the level moves through the day and between labs.
How it is done: Fasting morning total testosterone; Morning, fasted; Repeated to confirm a low result

The study

We recommend making a diagnosis of hypogonadism only in men with symptoms and signs consistent with testosterone (T) deficiency and unequivocally and consistently low serum T concentrations.

PMID 29562364 · Testosterone Therapy in Men With Hypogonadism: An Endocrine Society Clinical Practice Guideline. · The Journal of clinical endocrinology and metabolism, 2018

The sentence around it

…Conclusions We recommend making a diagnosis of hypogonadism only in men with symptoms and signs consistent with testosterone (T) deficiency and unequivocally and consistently low serum T concentrations.

We recommend confirming the diagnosis by repeating the measurement of morning fasting total T concentrations.

The number: weekly average weightWeigh daily, average weekly, aim for 0.25 to 0.5% a weekCheck

The number: weekly average weight

For: Everyone

Weigh yourself every morning and average the week. That average is your number.

How to check

Weigh every morning, after using the bathroom, before food.
Average the week.
Compare each week's average with the last.

What it is: One weigh-in a day
When: Every morning
How often: Every week

Reading the number

0.25to 0.5% a week

The target for new lifters is 0.25 to 0.5% more body weight each week. In a trial, faster gains added more fat.

¹ Sports (Basel, Switzerland), 2019. The study is under The science, below.

The science

In detail: Weigh every morning after using the bathroom and before food. Average the week. Aim for 0.25 to 0.5% more each week than the week before.
Found: The off-season review: novices aim to gain 0.25 to 0.5% of body weight a week. An 8-week trial of 17 people: the faster body weight rose, the more skinfold fat rose with it.
Why: One morning's weight swings with water, salt and food in the gut. A week's average smooths that out, so the trend shows what the surplus is doing.
How it is done: Every morning, averaged weekly; After using the bathroom, before food; Every week

The studies

A hyper-energetic diet (~10-20%) should be consumed with a target weight gain of ~0.25-0.5% of bodyweight/week for novice/intermediate bodybuilders.

PMID 31247944 · Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. · Sports (Basel, Switzerland), 2019

Regression provided strong evidence that BM change predicts ST change (BF 10 = 14.3, R 2 = 0.49)

PMID 37914977 · Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design. · Sports medicine - open, 2023

The sentence around it

Regression provided strong evidence that BM change predicts ST change (BF 10 = 14.3, R 2 = 0.49) and weak evidence predicting biceps brachii MT change (BF 10 = 1.4, R 2 = 0.24).…

The tape: waist and armWaist and arm, every 4 weeksCheck

The tape: waist and arm

For: Everyone

A tape measure on your arm and waist shows whether the new weight is muscle or fat.

How to check

Waist at the belly button, relaxed.
Upper arm at its widest, relaxed.
Every 4 weeks, same time of day.

What it is: Two measurements
When: Same time of day
How often: Every 4 weeks

Reading the number

Arm up, waist steady

After 16 lifting sessions, arm size and arm muscle went up while arm fat went down.

¹ Sleep science (Sao Paulo, Brazil), 2024. The study is under The science, below.

The science

In detail: Tape the waist at the navel and the relaxed upper arm at its widest, every 4 weeks, at the same time of day. Arm going up with the waist steady means muscle. A waist climbing fast means the surplus is too big.
Found: 16 lifting sessions over a few weeks: arm circumference and arm muscle area went up while the triceps skinfold went down.
Why: The scale cannot tell muscle from fat. The tape can, roughly: muscle adds to the arm, fat shows first at the waist.
How it is done: Waist and upper arm; Same time of day; Every 4 weeks

The study

The maximum number of repetitions, arm circumference, and arm muscle area increased, while triceps skinfold decreased after training in the experimental groups

PMID 39268337 · Could a Habitual Sleep Restriction of One-two Hours Be Detrimental to the Benefits of Resistance Training? · Sleep science (Sao Paulo, Brazil), 2024

The sentence around it

The maximum number of repetitions, arm circumference, and arm muscle area increased, while triceps skinfold decreased after training in the experimental groups ( p < 0.05), with no changes for the control group.…

The log: strength moves firstLog every set; strength shows before sizeCheck

The log: strength moves first

For: Everyone lifting

Log every set. Your lifts go up first. The muscle follows.

How to check

Log each exercise, weight and reps.
Beat something in the log each week.
Give the mirror at least 5 weeks.

What it is: Every set
When: Every session
How often: For good

Reading the number

Strength first, size after

Most of the first strength gain came from the nerves. Muscle growth took over after 3 to 5 weeks.

¹ American journal of physical medicine, 1979. The study is under The science, below.

The science

In detail: Write down every set: the exercise, the weight, the reps. The log proves the overload is happening. Expect the lifts to climb in the first weeks before the mirror changes.
Found: Strength first, size after week 3 to 5. A strength-training study over 8 weeks: the nervous system drove most of the first strength gain, and muscle growth took over after the first 3 to 5 weeks.
Why: Early on the brain learns to fire more of the muscle at once, so strength jumps before the muscle grows. After that, the extra strength comes more and more from extra muscle.
How it is done: Every set, written down; Every session; Judge size after 5 weeks or more

The study

neural factors accounted for the larger proportion of the initial strength increment and thereafter both neural factors and hypertrophy took part in the further increase in strength, with hypertrophy becoming the dominant factor after the first 3 to 5 weeks

PMID 453338 · Neural factors versus hypertrophy in the time course of muscle strength gain. · American journal of physical medicine, 1979

The sentence around it

…The results indicated that neural factors accounted for the larger proportion of the initial strength increment and thereafter both neural factors and hypertrophy took part in the further increase in strength, with hypertrophy becoming the dominant factor after the first 3 to 5 weeks.…

DEXAAn optional scan, start and a few months inCheck

A body scan, if you want the detail

For: Wanting the detail

An optional DEXA scan that shows how much of your gain is muscle.

How to check

Optional: one scan at the start.
Another after a few months.
Same machine, same time of day.

What it is: Two scans
When: Start, and a few months in
How often: Optional

Reading the number

Lean mass, measured

Scanned twice in a row, lean mass read almost exactly the same each time.

¹ Journal of sports sciences, 2014. The study is under The science, below.

The science

In detail: A DEXA scan splits your weight into lean, fat and bone. One at the start and one a few months in, on the same machine, under the same conditions.
Found: Lean mass within 0.3 to 0.5%. Scanned twice in a row, lean mass read within 0.3 to 0.5% between scans, precise enough to track body composition.
Why: The scan reads how two X-ray energies pass through the body, which separates bone, lean tissue and fat.
How it is done: One scan, then a repeat; Same machine, same conditions; Start, then a few months in

The study

fat-free soft tissue mass (%CV fan = 0.3%; pencil = 0.5%)

PMID 24914773 · The accuracy and precision of DXA for assessing body composition in team sport athletes. · Journal of sports sciences, 2014

The sentence around it

…DXA also showed excellent precision for bone mineral content (coefficient of variation (%CV) fan = 0.6%; pencil = 1.5%) and fat-free soft tissue mass (%CV fan = 0.3%; pencil = 0.5%) and acceptable reliability for fat measures (%CV fan: fat mass = 2.5%, percent body fat = 2.5%; pencil: fat mass = 5.9%, percent body fat = 5.7%).…

DXA-derived fat-free soft tissue mass and bone mineral content are suitable for assessing body composition in lean team sport athletes.

The deep dive on this

Free habits

1Lift each muscle twice a weekEvery big muscle, at least twice a weekStrong evidence

Lift each muscle twice a week

For: Everyone

Lifting weights is what builds the muscle. Train every muscle at least twice a week.

What to do

Lift 3 or 4 days a week.
Hit every big muscle at least twice a week.
Squat, hinge, push, pull and carry.

How much: 3 or 4 sessions
When: Every week
How long: For good

Standard practice

Strength work for all the major muscle groups, on at least 2 days a week.

What happened in the studies

Every muscle, twice a week

Across 119 studies, every way of lifting built muscle. Training each muscle twice a week beat once a week.

¹ British journal of sports medicine, 2023. The study is under The science, below.

Watch out

Adding weight faster than your joints can take leads to injury.

The science

In detail: Three full-body sessions a week, or four split sessions, so every big muscle is trained at least twice. Squat, hinge, push, pull and carry, plus a few sets for arms and calves.
Found: Each muscle, twice a week. 119 studies on size: every lifting plan beat no training, and heavy, multi-set, twice-weekly training ranked first for size. Ten studies: twice a week grew more muscle than once.
Why: Load past what a muscle is used to switches on protein building for a day or two. Training it twice a week keeps that signal on for more of the week.
Watch: Injury when the weight rises faster than tendons and joints adapt.

The studies

higher-load, multiset, twice-weekly training (0.66 (0.47 to 0.85) vs CTRL) was the highest-ranked RTx for hypertrophy

PMID 37414459 · Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. · British journal of sports medicine, 2023

The sentence around it

…While the calculated effects of many prescriptions were similar, higher-load, multiset, thrice-weekly training (standardised mean difference (95% credible interval); 1.60 (1.38 to 1.82) vs CTRL) was the highest-ranked RTx for strength, and higher-load, multiset, twice-weekly training (0.66 (0.47 to 0.85) vs CTRL) was the highest-ranked RTx for hypertrophy.…

frequencies of training twice a week promote superior hypertrophic outcomes to once a week

PMID 27102172 · Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. · Sports medicine (Auckland, N.Z.), 2016

The sentence around it

…Conclusions When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week.…

The deep dive on this

2Every hard set adds: start near ten a weekAbout ten hard sets per muscle each weekStrong evidence

Every hard set adds: start near ten a week

For: Everyone lifting

Count your hard sets. About 10 per muscle each week is a good start.

What to do

Count hard sets per muscle, per week.
Start at about 10.
Stalled but recovering well? Add 1 or 2.

How much: About 10 sets a muscle
When: Each week
How long: For good

What happened in the studies

More sets, more muscle

Across 15 studies, every extra hard set a week added a little more muscle.

¹ Journal of sports sciences, 2017. The study is under The science, below.

Watch out

Sore joints and weaker lifts mean you added sets too fast.

The science

In detail: Every extra hard set a week adds a little more muscle. Count the hard sets each muscle gets in a week and start near ten, the top group in the pooled studies. When progress stalls and you are recovering well, add a set or two.
Found: 10 hard sets, then more. 15 studies: more weekly sets, more muscle. Each extra set a week added 0.37% to the gain, and sets were grouped as under 5, 5 to 9, and 10 or more per muscle.
Why: Each hard set is a dose of the growth signal. Recovery sets the ceiling: add sets while you still recover from them.
Watch: Add sets slowly. Aching joints and lifts going backwards mean the volume has outrun recovery.

The study

Each additional set was associated with an increase in effect size (ES) of 0.023 corresponding to an increase in the percentage gain by 0.37%.

PMID 27433992 · Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. · Journal of sports sciences, 2017

The findings indicate a graded dose-response relationship whereby increases in RT volume produce greater gains in muscle hypertrophy.

The deep dive on this

3Add a rep or a little weightA rep or a little weight more, week by weekStrong evidence

Add a rep or a little weight

For: Everyone lifting

Do a little more each week: one more rep, or a bit more weight.

What to do

Log every set: weight and reps.
Beat your rep target by 1 or 2? Add 2 to 10% more weight.
Or keep the weight and add a rep.

How much: One rep or a bit more weight
When: Every week or two
How long: For good

What happened in the studies

Reps or weight: both work

Over 8 weeks, adding reps or adding weight both built size and strength in a trial of 43 people.

¹ PeerJ, 2022. The study is under The science, below.

Watch out

Adding weight faster than your body adapts can cause injury.

The science

In detail: When you beat the top of your rep target by a rep or two, add a little weight. Or keep the weight and add reps. Write it down, so next week has a number to beat.
Found: 2 to 10% more load. 43 people, 8 weeks: adding reps and adding load both built size and strength. The position stand: raise the load 2 to 10% once you can do one or two reps over your target.
Why: The body adapts to the load it gets. Once a weight is easy, it stops being a signal to grow, so the demand has to rise.
Watch: Adding weight faster than tendons adapt.

The studies

Both progressions of repetitions and load appear to be viable strategies for enhancing muscular adaptations over an 8-week training cycle

PMID 36199287 · Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. · PeerJ, 2022

The sentence around it

…Conclusion Both progressions of repetitions and load appear to be viable strategies for enhancing muscular adaptations over an 8-week training cycle, which provides trainers and trainees with another promising approach to programming resistance training.…

When training at a specific RM load, it is recommended that 2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number.

PMID 19204579 · American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. · Medicine and science in sports and exercise, 2009

The deep dive on this

4Take sets close to failureEnd most sets with one or two reps leftModerate evidence

Take sets close to failure

For: Every set

Push each set until you have only 1 or 2 reps left.

What to do

End most sets with 1 or 2 reps left.
Now and then, go all the way on a machine to check your guess.
Never go to failure on a heavy squat alone.

How much: 1 or 2 reps left
When: Every working set
How long: For good

What happened in the studies

Closer to failure, more growth

Muscle grew more as sets ended closer to failure. Judging the reps you have left is a skill that improves with practice.

¹ Sports medicine (Auckland, N.Z.), 2024. The study is under The science, below.

Watch out

Go all the way only on machines or with a spotter.

The science

In detail: End most sets when you have one or two good reps left in you. Learn what that feels like: now and then, on a machine, take a set all the way and see how close your guess was.
Found: 1 or 2 reps left. A series of meta-regressions: muscle size grew more as sets ended closer to failure. Six sessions over six weeks: people got better at judging how many reps they had left.
Why: The last hard reps of a set are where the biggest muscle fibers are made to work. That is why the reps near the end count most for growth.
Watch: Take the all-out sets on machines or with a spotter, never on a heavy squat or bench alone.

The studies

muscle hypertrophy improves as sets are terminated closer to failure.

PMID 38970765 · Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. · Sports medicine (Auckland, N.Z.), 2024

The sentence around it

…Strength gains were similar across a wide range of RIR, while muscle hypertrophy improves as sets are terminated closer to failure.

RIR estimation accuracy is a trainable skill for both younger and older adults

PMID 42632893 · Trainability of repetitions-in-reserve estimation in younger and older adults: a parallel-group repeated-measures study. · BMC sports science, medicine & rehabilitation, 2026

The sentence around it

…Conclusions The present findings suggest that RIR estimation accuracy is a trainable skill for both younger and older adults, with no evidence of age-related differences in baseline accuracy or trainability.…

5Rest two to three minutesTwo to three minutes between setsModerate evidence

Rest two to three minutes

For: Every session

Rest 2 to 3 minutes between sets so the next one counts.

What to do

Rest about 2 minutes on smaller exercises.
Rest about 3 minutes on the big lifts.
Use a timer.

How much: 2 to 3 minutes
When: Between sets
How long: For good

What happened in the studies

Longer rests, bigger lifts

Resting 3 minutes between sets built more strength and thigh muscle than resting 1 minute.

¹ Journal of strength and conditioning research, 2016. The study is under The science, below.

The science

In detail: Rest long enough to do the next set properly: about 2 minutes on smaller exercises, 3 on squats, deadlifts and presses.
Found: 2 to 3 minutes. 21 people, 8 weeks: 3-minute rests built more strength and more thigh muscle than 1-minute rests. Nine studies: rests over 60 seconds gave a small size benefit.
Why: A short rest leaves the muscle's fast energy store half refilled, so the next set loses reps. Losing reps means losing part of the dose.

The studies

Maximal strength was significantly greater for both 1RM squat and bench press for LONG compared to SHORT.

PMID 26605807 · Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. · Journal of strength and conditioning research, 2016

a small hypertrophic benefit to employing inter-set rest interval durations >60 s

PMID 39205815 · Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy. · Frontiers in sports and active living, 2024

The sentence around it

…In conclusion, results suggest a small hypertrophic benefit to employing inter-set rest interval durations >60 s, perhaps mediated by reductions in volume load.…

6Start with 8 to 12 repsWeights you can lift 8 to 12 timesStrong evidence

Start with 8 to 12 reps

For: New lifters

Pick weights you can lift 8 to 12 times with good form.

What to do

Pick a weight you can lift 8 to 12 times with good form.
When 12 gets easy, add weight.
Later, add some heavier sets of about 6 for strength.

How much: 8 to 12 reps
When: Every set
How long: For good

What happened in the studies

Light or heavy, it grows

Muscle grew by similar amounts with light and heavy weights. Heavy weights built more maximum strength.

¹ Medicine and science in sports and exercise, 2009. The study is under The science, below.

The science

In detail: Start with weights you can lift 8 to 12 times with good form. Any weight you can take close to failure builds muscle. Heavier sets build more top-end strength, so add some once the form is solid.
Found: 8 to 12 reps a set. The position stand: beginners start with loads they can lift 8 to 12 times. 21 studies: muscle grew by similar amounts across light and heavy loads, and heavy loads built more maximum strength.
Why: The growth signal comes from hard work near failure, whatever the weight. Heavy weights also train the nerves to fire the whole muscle, which is what a max lift needs.

The studies

For novice (untrained individuals with no RT experience or who have not trained for several years) training, it is recommended that loads correspond to a repetition range of an 8-12 repetition maximum (RM).

PMID 19204579 · American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. · Medicine and science in sports and exercise, 2009

maximal strength benefits are obtained from the use of heavy loads while muscle hypertrophy can be equally achieved across a spectrum of loading ranges

PMID 28834797 · Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. · Journal of strength and conditioning research, 2017

The sentence around it

…The findings indicate that maximal strength benefits are obtained from the use of heavy loads while muscle hypertrophy can be equally achieved across a spectrum of loading ranges.…

7Full body or split: your choiceFull body or split, whichever you will keepStrong evidence

Full body or split: your choice

For: Planning the week

Full-body days or a split both work. Pick the one you will stick to.

What to do

Three days free? Train the whole body each time.
Four days free? Split upper and lower body.
Keep the weekly sets the same.

How much: 3 or 4 days
When: Every week
How long: For good

What happened in the studies

Both build the same

Across 14 studies, split and full-body routines built strength and muscle by similar amounts.

¹ Journal of strength and conditioning research, 2024. The study is under The science, below.

The science

In detail: Pick the layout you will keep doing: three full-body days, or an upper and lower split over four days. With the weekly sets matched, both build the same muscle.
Found: Same sets, same muscle. 14 studies, 392 people: split and full-body routines built strength and muscle by similar amounts when the weekly sets matched.
Why: Muscle answers to the weekly dose of hard sets. How you spread them across the days is logistics.

The study

14 studies (392 subjects) that compared Sp and FB routines in terms of strength adaptations and muscle growth were included.

PMID 38595233 · Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis. · Journal of strength and conditioning research, 2024

Consequently, individuals are free to confidently select a resistance training routine based on their personal preferences.

8Learn the lifts with a coachA coach for the first sessionsModerate evidence

Learn the lifts with a coach

For: New lifters

A coach helps you lift heavier, sooner, and with good form.

What to do

Book a few sessions with a qualified coach.
Learn the squat, hinge, push and pull first.
Film your sets and compare them.

How much: A few sessions
When: While you learn
How long: The first weeks

What happened in the studies

Stronger with a coach

Over 12 weeks, those with a trainer lifted heavier and ended stronger than those training alone.

¹ Medicine and science in sports and exercise, 2000. The study is under The science, below.

The science

In detail: Book a few sessions with a qualified coach while you learn the squat, hinge, push and pull. Keep someone who checks your form and your log.
Found: Heavier loads, faster. 12 weeks, identical programs: those coached by a personal trainer lifted heavier loads each week and ended stronger on the squat and bench press than those training alone.
Why: A coach pushes the loads up faster and fixes form before it turns into an injury, so the overload keeps coming.

The study

Directly supervised, heavy-resistance training in moderately trained men resulted in a greater rate of training load increase and magnitude which resulted in greater maximal strength gains compared with unsupervised training.

PMID 10862549 · The influence of direct supervision of resistance training on strength performance. · Medicine and science in sports and exercise, 2000

The sentence around it

…Conclusion Directly supervised, heavy-resistance training in moderately trained men resulted in a greater rate of training load increase and magnitude which resulted in greater maximal strength gains compared with unsupervised training.

Body mass, fat mass, and fat-free mass increased significantly after training in the SUP group.

9Cardio alongside the liftingCardio on top: lift first, and eat for itStrong evidence

Cardio alongside the lifting

For: Anyone who runs or rides

You can keep your cardio. Muscle growth held up in the trials.

What to do

Keep the cardio you enjoy.
Same session? Lift first.
For power, keep hard cardio 3 hours or more from lifting.
Eat extra on cardio days.

How much: Your usual cardio
When: After lifting, or apart
How long: For good

What happened in the studies

Muscle growth kept

Across 43 studies, adding cardio to lifting kept muscle growth and maximum strength on track.

¹ Sports medicine (Auckland, N.Z.), 2022. The study is under The science, below.

Watch out

Cardio burns calories. Eat more, or your weight stalls.

The science

In detail: Keep the cardio you enjoy. Lift first if both land in one session, and put hard cardio 3 hours or more away from lifting when jumping and sprinting power matter to you.
Found: Muscle growth kept, 43 studies. 43 studies: adding aerobic training to strength training kept muscle growth and maximum strength on track. Explosive strength gained less when both were done in the same session than when they were 3 hours or more apart.
Why: Muscle growth answers to the lifting, and cardio on top leaves it in place. Power is more sensitive to fatigue, so spacing the two protects it.
Watch: Cardio burns calories: eat for it, or the weekly average stalls.

The study

Concurrent aerobic and strength training does not compromise muscle hypertrophy and maximal strength development.

PMID 34757594 · Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis. · Sports medicine (Auckland, N.Z.), 2022

The sentence around it

…Conclusion Concurrent aerobic and strength training does not compromise muscle hypertrophy and maximal strength development.

Attenuation of explosive strength was more pronounced when concurrent training was performed within the same session (p = 0.043) than when sessions were separated by at least 3 h (p > 0.05).

10Eat 10 to 20% more than you burnEat 10 to 20% above maintenanceModerate evidence

Eat 10 to 20% more than you burn

For: Everyone gaining

Eat a bit more than you burn, so your body has spare energy to build with.

What to do

Add a meal or a big shake a day.
Gaining under 0.25% a week? Eat more. Over 0.5%? Eat a little less.
Most of the extra from carbs, some from fat.

How much: 10 to 20% extra
When: Every day
How long: Until the goal weight

What happened in the studies

10to 20% more food

A review's target: eat 10 to 20% more than you burn, and gain 0.25 to 0.5% of body weight a week.

¹ Sports (Basel, Switzerland), 2019. The study is under The science, below.

Watch out

Gaining much faster than 0.5% a week adds more fat. Check your waist.

The science

In detail: Find maintenance first: eat as you normally do for two weeks, and if the weekly average holds steady, that intake is maintenance. Then eat about 10 to 20% more than it takes to hold your weight, so the weekly average climbs 0.25 to 0.5%. Most of the extra from carbs, with fat at 0.23 to 0.7 g per pound (0.5 to 1.5 g per kilo). Not hungry? Drink some of it: milk or a shake.
Found: 10 to 20% surplus. The off-season review: a 10 to 20% calorie surplus, gaining 0.25 to 0.5% of body weight a week, for novice and intermediate lifters. Fat 0.23 to 0.7 g per pound (0.5 to 1.5 g per kilo) a day, and carbs at 1.4 to 2.3 g per pound (3 to 5 g per kilo) or more.
Why: Building muscle takes energy. Without spare energy coming in, the body has little to build with, however hard you train.
Watch: Gaining much faster than 0.5% a week puts on more fat than muscle. Watch the waist tape.

The studies

A hyper-energetic diet (~10-20%) should be consumed with a target weight gain of ~0.25-0.5% of bodyweight/week for novice/intermediate bodybuilders.

PMID 31247944 · Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. · Sports (Basel, Switzerland), 2019

Diets focused primarily on accruing LM are driven by a sustained caloric surplus to facilitate anabolic processes and support increasing resistance-training demands.

PMID 28630601 · International society of sports nutrition position stand: diets and body composition. · Journal of the International Society of Sports Nutrition, 2017

11Protein: 0.7 g per pound (1.6 g per kilo) a day0.7 g of protein per pound (1.6 g per kilo), every dayStrong evidence

Protein: 0.7 g per pound (1.6 g per kilo) a day

For: Everyone

Eat enough protein: 0.7 grams per pound of body weight (1.6 grams per kilo) a day.

What to do

Weigh yourself. Multiply your weight in pounds by 0.7 (in kilos, by 1.6).
That is your daily protein in grams.
Split it over 4 meals.

How much: 0.7 g per pound (1.6 g per kilo)
When: Every day
How long: For good

What happened in the studies

0.7gper pound (1.6 g per kilo)

In 49 studies with 1,863 people, extra protein added strength and muscle on top of lifting.

¹ British journal of sports medicine, 2018. The study is under The science, below.

The science

In detail: Eat 0.7 g of protein per pound of body weight (1.6 g per kilo) a day, up to 2.2 if it suits you. For a 154 lb (70 kg) man, that is about 112 to 154 g. Meat, fish, eggs, dairy, beans, tofu and soy all count.
Found: 0.7 g per pound (1.6 g per kilo) a day. 49 studies, 1,863 people: extra protein added strength and muscle to lifting, with the gain leveling off at about 0.7 g per pound (1.6 g per kilo) a day. The off-season review: 0.7 to 1 g per pound (1.6 to 2.2 g per kilo) a day.
Why: Muscle is built from amino acids. Lifting opens the door and protein supplies the bricks.

The doses the studies used0.7 g/lb (1.6 g/kg) the off-season review's target, and where the pooled gains leveled

0.6 g/lb (1.4 g/kg)0.7 g/lb (1.6 g/kg)1 g/lb (2.2 g/kg)

Sufficient protein (1.6-2.2 g/kg/day) should be consumed PMID 31247944

The studies

Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged RET in healthy adults.

PMID 28698222 · 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. · British journal of sports medicine, 2018

The sentence around it

…Summary/conclusion Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged RET in healthy adults.

Sufficient protein (1.6-2.2 g/kg/day) should be consumed with optimal amounts 0.40-0.55 g/kg per meal and distributed evenly throughout the day (3-6 meals) including within 1-2 hours pre- and post-training.

PMID 31247944 · Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. · Sports (Basel, Switzerland), 2019

12Four protein meals a dayFour meals of 0.18 g per pound (0.4 g per kilo)Moderate evidence

Four protein meals a day

For: Everyone

Spread your protein over 4 meals instead of 1 or 2 big ones.

What to do

Four meals, each with a real serving of protein.
About 3 to 4 hours apart.
One of them after you train.

How much: 4 meals
When: Every 3 to 4 hours
How long: For good

What happened in the studies

0.18gper pound (0.4 g per kilo) a meal

A review's target: 0.18 grams per pound (0.4 grams per kilo) at each of 4 or more meals.

¹ Journal of the International Society of Sports Nutrition, 2018. The study is under The science, below.

The science

In detail: Split the protein into at least four meals of about 0.18 g per pound (0.4 g per kilo) each, every 3 to 4 hours. For a 154 lb (70 kg) man, about 28 g a meal. One of them after training.
Found: 0.18 g per pound (0.4 g per kilo), 4 meals. A review of per-meal protein: 0.18 g per pound (0.4 g per kilo) a meal, over at least four meals, reaches at least 0.7 g per pound (1.6 g per kilo) a day. The position stand: spread the doses evenly, every 3 to 4 hours.
Why: Each protein meal switches muscle building on for a few hours. More meals keep the switch on for more of the day.

The studies

to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day

PMID 29497353 · How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. · Journal of the International Society of Sports Nutrition, 2018

The sentence around it

…Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day.…

These protein doses should ideally be evenly distributed, every 3-4 h, across the day.

PMID 28642676 · International Society of Sports Nutrition Position Stand: protein and exercise. · Journal of the International Society of Sports Nutrition, 2017

13Enough leucine in each meal20 to 40 g of good protein a meal, for the leucineModerate evidence

Enough leucine in each meal

For: Everyone

Each protein meal needs enough leucine, the amino acid that turns muscle building on.

What to do

Aim for 20 to 40 grams of protein a meal.
Meat, fish, eggs, dairy and whey are rich in leucine.
Make the snack a real serving, not a nibble.

How much: 20 to 40 g protein
When: Each meal
How long: For good

What happened in the studies

20to 40 g a meal

Each protein serving should hold 700 to 3,000 mg of leucine, in 20 to 40 grams of good protein.

¹ Journal of the International Society of Sports Nutrition, 2017. The study is under The science, below.

The science

In detail: Make each protein meal a real serving, 20 to 40 g of good protein, so it carries enough leucine. Meat, fish, eggs, dairy and whey are rich in it.
Found: 700 to 3,000 mg a meal. The position stand: each dose should hold 700 to 3,000 mg of leucine, in about 0.11 g per pound (0.25 g per kilo) or 20 to 40 g of good protein.
Why: Leucine is the amino acid that flips the muscle-building switch. The other essential amino acids are the material the switch then builds with.

The study

Acute protein doses should strive to contain 700-3000 mg of leucine and/or a higher relative leucine content, in addition to a balanced array of the essential amino acids (EAAs).

PMID 28642676 · International Society of Sports Nutrition Position Stand: protein and exercise. · Journal of the International Society of Sports Nutrition, 2017

General recommendations are 0.25 g of a high-quality protein per kg of body weight, or an absolute dose of 20-40 g.

14Milk after liftingMilk right after training, and an hour laterModerate evidence

Milk after lifting

For: New lifters

A glass of milk after training, and another an hour later, helps new lifters build more muscle.

What to do

A milk drink with about 18 grams of protein right after training.
Another an hour later.
Lactose-free if milk upsets you.

How much: Two drinks
When: After training
How long: Every training day

What happened in the studies

More muscle than soy or carbs

In 12 weeks, 56 new lifters drinking milk after training built more lean mass than those on a soy or carb drink.

¹ The American journal of clinical nutrition, 2007. The study is under The science, below.

Watch out

Not with a milk allergy.

The science

In detail: Drink milk right after training and again an hour later. The same lab's short trial used a milk drink carrying 18 g of protein, so aim for at least that each time. It adds protein and calories the easy way, which is half the battle when you are not hungry.
Found: More lean mass in 12 weeks. 56 people new to lifting trained 5 days a week for 12 weeks. Milk after training built more lean mass and bigger muscle fibers than a soy or carb drink with the same calories.
Why: Milk carries both fast and slow protein, whey and casein, with the leucine to switch building on and calories to build with.
Watch: A milk allergy rules it out. Lactose-free milk carries the same protein.

The studies

chronic postexercise consumption of milk promotes greater hypertrophy during the early stages of resistance training in novice weightlifters when compared with isoenergetic soy or carbohydrate consumption

PMID 17684208 · Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. · The American journal of clinical nutrition, 2007

The sentence around it

…Conclusion We conclude that chronic postexercise consumption of milk promotes greater hypertrophy during the early stages of resistance training in novice weightlifters when compared with isoenergetic soy or carbohydrate consumption.…

soy or milk beverages (18 g protein, 750 kJ)

PMID 17413102 · Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. · The American journal of clinical nutrition, 2007

The sentence around it

…Objective We examined the effect of consuming isonitrogenous, isoenergetic, and macronutrient-matched soy or milk beverages (18 g protein, 750 kJ)

15Plant protein counts tooPlants to the same protein totalModerate evidence

Plant protein counts too

For: Plant-based eaters

Plant protein builds muscle too, if you eat enough of it.

What to do

Aim for the same 0.7 grams per pound (1.6 grams per kilo).
Soy, tofu, beans, lentils, or a soy or pea powder.
Add them up every day.

How much: 0.7 g per pound (1.6 g per kilo)
When: Every day
How long: For good

What happened in the studies

Plants match meat

In 18 trials with 1,893 people, plant protein matched animal protein for muscle and strength, when enough was eaten.

¹ Frontiers in nutrition, 2026. The study is under The science, below.

The science

In detail: Eating plant-based? Hit the same 0.7 g per pound (1.6 g per kilo) from soy, tofu, beans, lentils or a soy or pea powder. The total is what counts.
Found: Matched animal protein. 18 trials, 1,893 people, 6 months or more: plant protein, mostly soy, matched animal protein on lean mass and strength, as long as enough protein was eaten.
Why: Muscle is built from the essential amino acids, wherever they come from. Soy carries all of them.

The study

as long as an adequate quantity of protein is consumed over time

PMID 41994089 · Long-term effects of plant vs. animal protein supplementation on body composition, muscle strength, physical performance, and cardiometabolic risk factors in adults:a systematic review and meta-analysis of randomized controlled trials. · Frontiers in nutrition, 2026

The sentence around it

…Based on heterogeneity, the data dot provide clear evidence of differences observed between protein sources at present, as long as an adequate quantity of protein is consumed over time.…

A total of 18 RCTs involving 1,893 participants met the criteria for inclusion in the systematic review and meta-analysis.

The sentence around it

…Results A total of 18 RCTs involving 1,893 participants met the criteria for inclusion in the systematic review and meta-analysis.

16Sleep seven to eight hoursSeven to eight hours, at the same timesModerate evidence

Sleep seven to eight hours

For: Recovery

Muscle is built while you sleep. One bad night cuts the building.

What to do

Sleep 7 to 8 hours.
Same bed and wake times, weekends too.
Treat a lost night like a lost workout.

How much: 7 to 8 hours
When: Every night
How long: For good

What happened in the studies

18%less building

One night without sleep cut muscle building by 18% and testosterone by 24% the next day.

¹ Physiological reports, 2021. The study is under The science, below.

The science

In detail: Seven to eight hours asleep, at the same times, seven days a week. Treat a lost night as a lost session.
Found: 18% less building after a lost night. One night without sleep cut muscle protein building by 18%, raised cortisol 21% and cut testosterone 24% the next day. A review of 13 studies: lost sleep lowered strength and power.
Why: Growth hormone pulses in deep sleep and testosterone is made overnight. The building a session starts needs both.

The studies

Acute sleep deprivation reduced muscle protein synthesis by 18%

PMID 33400856 · The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. · Physiological reports, 2021

The sentence around it

Acute sleep deprivation reduced muscle protein synthesis by 18% (CON: 0.072 ± 0.015% vs.…

Both acute and chronic SD were found to result in some measures of muscle strength, power output, and muscular endurance to be significantly reduced.

PMID 40663194 · Implications of sleep loss or sleep deprivation on muscle strength: a systematic review. · Sleep & breathing = Schlaf & Atmung, 2025

The deep dive on this

17Keep ice baths off lifting daysCool down by moving; cold only on rest daysModerate evidence

Keep ice baths off lifting days

For: Anyone who plunges

Skip the ice bath after lifting. It dulls the signal to grow.

What to do

After lifting, walk or cycle easy for 10 minutes.
Cold plunges only on rest days.

How much: 10 easy minutes
When: After lifting
How long: For good

What happened in the studies

Cool down by moving

Over 12 weeks, those who cooled down by moving gained more strength and muscle than those who sat in cold water.

¹ The Journal of physiology, 2015. The study is under The science, below.

The science

In detail: After lifting, cool down by moving: an easy walk or bike. If you like cold plunges, keep them to rest days.
Found: More muscle with an active cool-down. 21 people, 12 weeks: an active cool-down after every session built more strength and muscle than 10 minutes in cold water.
Why: Cold damps the inflammation and signaling that start muscle repair. After lifting, that signal is the point.

The study

Strength and muscle mass increased more in the ACT group than in the CWI group (P < 0.05).

PMID 26174323 · Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. · The Journal of physiology, 2015

CWI attenuates the acute changes in satellite cell numbers and activity of kinases that regulate muscle hypertrophy

The sentence around it

…These data suggest that CWI attenuates the acute changes in satellite cell numbers and activity of kinases that regulate muscle hypertrophy, which may translate to smaller long-term training gains in muscle strength and hypertrophy.…

The deep dive on this

Over the counter

18Creatine3 to 5 g of creatine monohydrate, every dayStrong evidence

Creatine, 3 to 5 g a day

For: Everyone lifting

The best-proven muscle supplement. It lets your muscles do more work in each set.

What to do

Take 3 to 5 grams of creatine monohydrate a day.
Optional: 20 grams a day for the first 6 days fills the muscle faster.
Keep taking it. The time of day does not matter.

How much: 3 to 5 grams
When: Any time, daily
How long: For good

What happened in the studies

More strength, more muscle

In 63 studies with 1,489 people, lifting with creatine built more strength and muscle than lifting alone.

¹ Journal of the International Society of Sports Nutrition, 2026. The study is under The science, below.

Watch out

A little water weight at first. That is normal.

The science

In detail: 3 to 5 g of creatine monohydrate a day, every day, with any meal. To fill the muscle faster, take 20 g a day, split through the day, for 6 days first.
Found: 63 studies, 1,489 people. 63 studies, 1,489 people: lifting with creatine built more strength and lean mass than lifting alone. A review of the kidney data: no kidney damage at the doses and durations studied.
Why: A muscle runs its hardest few seconds on phosphocreatine. Creatine tops that store up, so hard sets last a little longer, and the extra work adds up to muscle.
Watch: Some water weight in the first weeks: that is the muscle filling up.

The doses the studies used3 to 5 g the daily dose, for good

3 to 5 g20 g30 g

Creatine monohydrate (3-5 g/day) PMID 31247944

The studies

Compared with resistance training alone, resistance training combined with creatine supplementation significantly enhanced muscle strength and lean body mass

PMID 42765482 · Resistance training combined with creatine supplementation: a three-level meta-analysis of multidimensional outcomes from strength enhancement to body composition remodeling. · Journal of the International Society of Sports Nutrition, 2026

The sentence around it

…Conclusion Compared with resistance training alone, resistance training combined with creatine supplementation significantly enhanced muscle strength and lean body mass, without a significant effect on fat mass.…

The findings indicate that creatine supplementation does not induce renal damage in the studied amounts and durations.

PMID 31375416 · Effects of Creatine Supplementation on Renal Function: A Systematic Review and Meta-Analysis. · Journal of renal nutrition, 2019

The deep dive on this

19Whey Protein ConcentrateA whey shake when food falls shortModerate evidence

Whey, to hit the protein number

For: Short of protein

A whey shake helps you hit your protein target on days food falls short.

What to do

Hit your protein target from food first.
Short? Add a shake of 20 to 40 grams of whey.
Blend it in milk for extra calories.

How much: 20 to 40 g
When: When you are short
How long: For good

What happened in the studies

Stronger bench and squat

In 12 studies with 261 adults, whey improved bench press and squat strength.

¹ Journal of the International Society of Sports Nutrition, 2017. The study is under The science, below.

Watch out

Some people get stomach upset. Not with a milk allergy.

The science

In detail: When food falls short of the protein target, a shake of whey closes the gap: 20 to 40 g of protein, in milk for the extra calories. It is food in a tub.
Found: Bench and squat up. The position stand: a supplement is a practical way to get enough good protein. 12 studies, 261 adults: whey improved bench press and squat strength.
Why: Whey is milk protein that digests fast and is rich in leucine, so it switches muscle building on quickly.
Watch: Stomach upset for some. A milk allergy rules it out.

The studies

supplementation is a practical way of ensuring intake of adequate protein quality and quantity

PMID 28642676 · International Society of Sports Nutrition Position Stand: protein and exercise. · Journal of the International Society of Sports Nutrition, 2017

whey protein significantly improved bench press (mean difference [MD] 8.87; 95% CI: 5.95-11.79) and squat performance (MD 9.60; 95% CI: 5.61-13.60)

PMID 41454445 · The Impact of Whey and Soy Protein Supplementation on Resistance Training in Young Adults: A Systematic Review and Meta-Analysis. · Journal of dietary supplements, 2026

The sentence around it

whey protein significantly improved bench press (mean difference [MD] 8.87; 95% CI: 5.95-11.79) and squat performance (MD 9.60; 95% CI: 5.61-13.60), with low to no heterogeneity.…

The deep dive on this

20Casein30 to 40 g of casein before sleepModerate evidence

Casein before bed

For: Overnight

A slow protein before bed, so your muscles keep building while you sleep.

What to do

30 to 40 grams of casein about 30 minutes before bed.
Or cottage cheese or Greek yogurt.
At least on training days.

How much: 30 to 40 g
When: 30 min before bed
How long: Every night

What happened in the studies

More strength in 12 weeks

In a 12-week trial, those taking protein before sleep added 362 lb (164 kg) to their combined lifts, against 287 lb (130 kg) on a dummy drink.

¹ The Journal of nutrition, 2015. The study is under The science, below.

Watch out

Not with a milk allergy.

The science

In detail: 30 to 40 g of casein, or a big bowl of cottage cheese or Greek yogurt, about 30 minutes before sleep. It feeds the muscle through the night and adds to the day's protein and calories.
Found: 362 lb (+164 kg) against 287 lb (+130 kg) in 12 weeks. 44 people, 12 weeks: protein every night before sleep, 27.5 g, raised strength 362 lb (164 kg) against 287 lb (130 kg) on placebo across the lifts. One night, 40 g before sleep: whole-body protein building 311 against 246.
Why: Stomach acid clots casein into a soft gel that empties slowly, so amino acids arrive over hours instead of in a spike. That makes the overnight fast its job.

The doses the studies used30 to 40 g the position stand's overnight dose

27.5 g30 to 40 g40 g

Pre-sleep casein protein intake (30-40 g) provides increases in overnight MPS and metabolic rate without influencing lipolysis. PMID 28642676

The studies

Muscle strength increased after resistance exercise training to a significantly greater extent in the protein-supplemented (PRO) group than in the placebo-supplemented (PLA) group (+164 ± 11 kg and +130 ± 9 kg, respectively

PMID 25926415 · Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men. · The Journal of nutrition, 2015

The sentence around it

…Results Muscle strength increased after resistance exercise training to a significantly greater extent in the protein-supplemented (PRO) group than in the placebo-supplemented (PLA) group (+164 ± 11 kg and +130 ± 9 kg, respectively; P < 0.001).…

Protein ingestion before sleep increased whole-body protein synthesis rates (311 ± 8 vs 246 ± 9 μmol·kg per 7.5 h)

PMID 22330017 · Protein ingestion before sleep improves postexercise overnight recovery. · Medicine and science in sports and exercise, 2012

The sentence around it

Protein ingestion before sleep increased whole-body protein synthesis rates (311 ± 8 vs 246 ± 9 μmol·kg per 7.5 h) and improved net protein balance (61 ± 5 vs -11 ± 6 μmol·kg per 7.5 h) in the PRO vs the PLA experiment (P < 0.01).…

The deep dive on this

21CaffeineOptional: 3 to 6 mg per kilo (1.4 to 2.7 mg per lb) before training, 400 mg a day at mostModerate evidence

Caffeine before a session, if you like it

For: Harder sessions

Optional: caffeine before training lets you push a little harder.

What to do

3 to 6 mg per kilo (1.4 to 2.7 mg per lb): about 200 to 400 mg for a 154 lb (70 kg) man.
About an hour before training.
Never over 400 mg a day, and never close to bed.

How much: 200 to 400 mg
When: An hour before training
How long: Same session

What happened in the studies

A harder session

Caffeine at 3 to 6 mg per kilo (1.4 to 2.7 mg per lb) improves performance. Up to 400 mg a day showed no clear harm in the safety review.

¹ Journal of the International Society of Sports Nutrition, 2021. The study is under The science, below.

Watch out

It can ruin your sleep. Stay under 400 mg a day, coffee included.

The science

In detail: Optional: 3 to 6 mg per kilo (1.4 to 2.7 mg per lb) about an hour before training, and never over 400 mg in a day from all sources. For a 154 lb (70 kg) man, about 200 to 400 mg. Keep it well away from bedtime.
Found: 3 to 6 mg per kilo (1.4 to 2.7 mg per lb). The position stand: 3 to 6 mg per kilo (1.4 to 2.7 mg per lb) consistently improves exercise performance. A safety review: up to 400 mg a day came with no overt side effects.
Why: Caffeine blocks the tiredness signal, adenosine, so the nervous system fires harder and a hard set feels lighter. It helps the session, and the session builds the muscle.
Watch: It can wreck sleep, and lost sleep takes back more muscle than the caffeine adds. Jitters, a racing heart and anxiety at higher doses. Count coffee, energy drinks and pre-workouts in the total.

The doses the studies used3 to 6 mg/kg (1.4 to 2.7 mg/lb) the position stand's dose

2 mg/kg (0.9 mg/lb)3 to 6 mg/kg (1.4 to 2.7 mg/lb)

Caffeine has consistently been shown to improve exercise performance when consumed in doses of 3-6 mg/kg body mass. PMID 33388079

The studies

Caffeine has consistently been shown to improve exercise performance when consumed in doses of 3-6 mg/kg body mass.

PMID 33388079 · International society of sports nutrition position stand: caffeine and exercise performance. · Journal of the International Society of Sports Nutrition, 2021

consumption of up to 400 mg caffeine/day in healthy adults is not associated with overt, adverse cardiovascular effects, behavioral effects, reproductive and developmental effects, acute effects, or bone status

PMID 28438661 · Systematic review of the potential adverse effects of caffeine consumption in healthy adults, pregnant women, adolescents, and children. · Food and chemical toxicology, 2017

The sentence around it

…When the total body of evidence was evaluated and when study quality, consistency, level of adversity, and magnitude of response were considered, the evidence generally supports that consumption of up to 400 mg caffeine/day in healthy adults is not associated with overt, adverse cardiovascular effects, behavioral effects, reproductive and developmental effects, acute effects, or bone status.…

The deep dive on this

Next steps

22HMBAbout 3 g a day in the first monthsModerate evidence

HMB, for the true beginner

For: True beginners

An extra that may help brand-new lifters build a little more.

What to do

About 3 grams a day.
Around your training.
Judge it after 6 weeks or more.

How much: About 3 grams
When: Around training
How long: The first months

What happened in the studies

Most help for beginners

A sports nutrition review found it may improve body composition with training, and strength in new lifters.

¹ Journal of the International Society of Sports Nutrition, 2025. The study is under The science, below.

Watch out

Mild stomach upset.

The science

In detail: An optional extra in the first months: 38 mg per kilo (17 mg per lb) a day, about 3 g, around training. It shows most in the untrained.
Found: 38 mg per kilo (17 mg per lb) a day. The position stand: 38 mg per kilo (17 mg per lb) a day with training may improve body composition, across age and training status. HMB may improve strength and power in untrained people.
Why: HMB is made in the body from leucine. It works mainly by holding back muscle breakdown, which is why its clearest results come when the training is new.

The doses the studies used38 mg/kg (17 mg/lb) the position stand's dose: about 3 g a day

38 mg/kg (17 mg/lb)

Daily HMB supplementation (38 mg/kg body weight) PMID 39699070

The study

Daily HMB supplementation (38 mg/kg body weight) in combination with exercise training may improve body composition through increasing lean mass and/or decreasing fat mass with benefits in participants across age, sex, and training status.

PMID 39699070 · International society of sports nutrition position stand: β-hydroxy-β-methylbutyrate (HMB). · Journal of the International Society of Sports Nutrition, 2025

HMB may improve strength and power in untrained individuals

The deep dive on this

23Light weights with a cuffA cuff and light weights when heavy is not an optionModerate evidence

Light weights with a cuff

For: Sore joints, no gym

A cuff lets light weights build muscle like heavy ones. Easy on sore joints.

What to do

Wrap high on the arm or leg, snug but not numb.
Use about 30% of your max.
Sets of 30, 15, 15 and 15, with short rests.

How much: 30% of your max
When: When heavy is not an option
How long: As needed

What happened in the studies

Heavy results, light weights

Light weights with a cuff grew muscle as well as heavy lifting. Heavy lifting still built more strength.

¹ Sports medicine (Auckland, N.Z.), 2018. The study is under The science, below.

Watch out

Too tight cuts off the blood. Numbness or a white limb means loosen it now.

The science

In detail: For a sore joint, a trip with no gym, or extra arm and leg work. A cuff or knee wrap goes high on the limb, snug but never numb. Use about 30% of your max for sets of 30, 15, 15 and 15.
Found: Heavy-lifting growth at 30% of max. A review of the trials comparing the two: light weights with blood flow restriction grew muscle as well as heavy lifting, with heavy lifting ahead on strength. Knee wraps at 30% of max: more muscle activation and swelling, with no extra damage.
Why: The cuff traps blood in the working muscle, so a light weight recruits the big fibers a heavy one would.
Watch: Too tight squeezes the artery, not just the vein. Numbness, tingling or a white limb: loosen it at once. Ask a doctor first with any history of blood clots.

The studies

both HL- and BFR-RT seem equally effective in increasing muscle mass

PMID 29043659 · Magnitude of Muscle Strength and Mass Adaptations Between High-Load Resistance Training Versus Low-Load Resistance Training Associated with Blood-Flow Restriction: A Systematic Review and Meta-Analysis. · Sports medicine (Auckland, N.Z.), 2018

The sentence around it

…Conclusions Based on the present data, maximum muscle strength may be optimized by specific training methods (i.e., HL-RT) while both HL- and BFR-RT seem equally effective in increasing muscle mass.…

Our data indicate that practical BFR significantly increases muscle activation and muscle thickness without increasing indices of damage.

PMID 23446173 · Practical blood flow restriction training increases acute determinants of hypertrophy without increasing indices of muscle damage. · Journal of strength and conditioning research, 2013

The deep dive on this

Early research

24Ashwagandha300 mg of root extract twice a day, 8 weeksEarly evidence

Ashwagandha, with the lifting

For: An early extra

A herb that, in two small trials, added strength and size to lifting.

What to do

300 mg of root extract, twice a day.
With your training, for 8 weeks.
Stop if your eyes or skin turn yellow.

How much: 600 mg a day
When: Twice a day
How long: 8 weeks

What happened in the studies

More strength in 8 weeks

In 8 weeks, 57 new lifters on ashwagandha gained more strength and muscle size than on a dummy pill.

¹ Journal of the International Society of Sports Nutrition, 2015. The study is under The science, below.

Watch out

Stomach upset and drowsiness. Rare liver injury. Ask first with a thyroid problem or regular medicines.

The science

In detail: Early research: 300 mg of root extract twice a day, alongside the training, for 8 weeks. An extra beside the foundation, never instead of it.
Found: More strength and size in 8 weeks. 57 people new to lifting, 8 weeks: ashwagandha added more bench press and leg extension strength, and more arm and chest size, than placebo. A second trial of 80 adults: more strength and muscle girth.
Why: Its withanolides act on the stress-hormone system. In the first trial, testosterone also rose more than on placebo.
Watch: Stomach upset and drowsiness. Rare liver injury has been reported. Not with a thyroid or autoimmune disorder, and it may interact with medicines for diabetes, blood pressure, seizures, the thyroid or the immune system, and with sedatives. Studied as safe for up to 3 months. It cannot legally be sold as a food in Denmark.

The doses the studies used600 mg a day 300 mg twice a day, both trials' dose

600 mg a day

300 mg of ashwagandha root extract twice daily PMID 26609282

The studies

ashwagandha supplementation is associated with significant increases in muscle mass and strength and suggests that ashwagandha supplementation may be useful in conjunction with a resistance training program

PMID 26609282 · Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. · Journal of the International Society of Sports Nutrition, 2015

The sentence around it

…Conclusion This study reports that ashwagandha supplementation is associated with significant increases in muscle mass and strength and suggests that ashwagandha supplementation may be useful in conjunction with a resistance training program.…

Eight weeks of AG root extract supplementation along with resistance training is effective in improving muscle strength, growth and endurance in both male and female participants.

PMID 38988644 · Effects of Ashwagandha ( Withania somnifera) standardized root extract on physical endurance and VO _2max in healthy adults performing resistance training: An eight-week, prospective, randomized, double-blind, placebo-controlled study. · F1000Research, 2023

The sentence around it

…Conclusions Eight weeks of AG root extract supplementation along with resistance training is effective in improving muscle strength, growth and endurance in both male and female participants.

The deep dive on this

25Collagen Peptides15 g of collagen peptides a dayEarly evidence

Collagen peptides, with the lifting

For: An early extra

Collagen powder with lifting added lean mass in a trial of 57 people.

What to do

15 grams of collagen peptides a day.
On top of your protein target.
Give it 12 weeks.

How much: 15 grams
When: Daily
How long: 12 weeks

What happened in the studies

More lean mass in 12 weeks

In a 12-week trial of 57 people, collagen with lifting added more lean mass than a dummy powder.

¹ Nutrients, 2019. The study is under The science, below.

Watch out

Occasional stomach upset.

The science

In detail: Early research: 15 g of collagen peptides a day alongside the training. Count it on top of your protein target, not in it.
Found: More fat-free mass in 12 weeks. 57 people, 12 weeks of lifting three times a week: 15 g of collagen peptides a day added more fat-free mass than placebo. The authors think part of the gain was connective tissue.
Why: Collagen is rich in glycine and proline, the building blocks of tendon and connective tissue, which lifting also asks to grow.
Watch: Stomach discomfort now and then. Rarely, an allergic reaction.

The doses the studies used15 g a day the twelve-week trial's dose

15 g a day

collagen peptides (COL, 15 g/day) PMID 31126103

The study

COL showed a significant increase in fat-free mass (FFM) compared with the placebo group

PMID 31126103 · Prolonged Collagen Peptide Supplementation and Resistance Exercise Training Affects Body Composition in Recreationally Active Men. · Nutrients, 2019

The sentence around it

COL showed a significant increase in fat-free mass (FFM) compared with the placebo group ( p < 0.05).…

We firstly demonstrated improved body composition in healthy, recreationally active men subsequent to prolonged CP supplementation in combination with RET.

The deep dive on this

26Vitamin DOnly if the blood test says lowEarly evidence

Vitamin D, if you are low

For: Low on the blood test

Early research: if your vitamin D is low, topping it up added a little strength in trials.

What to do

Ask for a vitamin D blood test.
If it is low, take up to 4,000 IU a day.
Never more without a doctor, and never a megadose.

How much: Up to 4,000 IU
When: Daily
How long: Recheck the level

Standard practice

Men 19 to 70 need 600 IU (15 micrograms) a day. Do not take more than 4,000 IU (100 micrograms) a day unless a doctor advises. Too much makes the gut absorb too much calcium, which can damage the kidneys and leave calcium deposits in the heart.

What happened in the studies

A little more strength

Across 7 trials with 310 people, vitamin D raised upper and lower body strength a little.

¹ Journal of science and medicine in sport, 2015. The study is under The science, below.

Watch out

Too much raises blood calcium and can harm kidneys, heart and bones. Kidney disease, stones or high calcium: ask first.

The science

In detail: Early research: get the blood level checked. If it is low, the trials' lowest dose was 4,000 IU a day, which is also the most an adult should take without a doctor. Keep it going alongside the lifting.
Found: Strength up, a small effect. Seven trials, 310 people: vitamin D raised upper and lower body strength against control, a standardized difference of 0.32 for each. The trials ran from 4 weeks to 6 months.
Why: Vitamin D acts as a hormone, and muscle carries its receptor. Topping up a low level is the aim, not a high one.
Watch: Do not take more than 4,000 IU a day unless a doctor sets a treatment dose. Too much builds calcium up in the blood, which can weaken the bones and damage the kidneys and heart. Never a megadose or a once-a-year bolus. Kidney disease, kidney stones, high blood calcium or a condition affecting how you handle calcium: ask a doctor first. If a doctor has set a different dose, follow it.

The doses the studies used4,000 IU a day the trials' lowest daily dose, and the adult ceiling

4,000 IU a day

dosages differed from 4000 IU per day PMID 25156880

The study

Vitamin D supplementation increases upper and lower limb strength.

PMID 25156880 · Effects of vitamin D supplementation on upper and lower body muscle strength levels in healthy individuals. A systematic review with meta-analysis. · Journal of science and medicine in sport, 2015

The sentence around it

…Conclusions Vitamin D supplementation increases upper and lower limb strength.

Upper and lower limb muscle strength had a standardised mean difference of 0.32 (95% CI=0.10, 0.54) and 0.32 (95% CI=0.01, 0.63) respectively

The sentence around it

Upper and lower limb muscle strength had a standardised mean difference of 0.32 (95% CI=0.10, 0.54) and 0.32 (95% CI=0.01, 0.63) respectively, suggesting vitamin D supplementation significantly increased muscle strength in the experimental group for upper (P=0.005) and lower limbs (P=0.04).…

The deep dive on this

With a doctor

Everything in this group is a decision for you and a doctor who has your bloodwork and your history. It is here so you walk in knowing what to ask for.

27Testosterone therapy, if a doctor confirms itOnly when two morning tests and the symptoms agreeStrong evidence

Testosterone therapy, if a doctor confirms it

For: Confirmed low T

Testosterone from a doctor, only when tests confirm it is low.

What to do

Only after two low morning tests and the symptoms.
Freeze sperm first if you want children.
Your doctor sets the dose and checks the prostate.
Leg pain and swelling, or sudden breathlessness: stop and get seen.

How much: Doctor-set
When: As prescribed
How long: Ongoing

Standard practice

On the gel, blood pressure is measured periodically, and children keep off the skin where it went on.

What happened in the studies

Lean mass up, fat down

In 59 trials, testosterone therapy lowered fat and raised lean mass. The Endocrine Society guideline aims for the middle of the normal range.

¹ European journal of endocrinology, 2016. The study is under The science, below.

Watch out

It can suppress sperm production. Blood pressure, red blood cells and the risk of blood clots can rise. Not for men with breast or prostate cancer, and the prostate is checked. It can worsen sleep apnea, cause swelling and grow breast tissue. It is not established for low testosterone that comes with age. Boxed warning on the gel: children and women must not touch the skin where it went on; cover it and wash your hands. It can be abused and can cause dependence.

The science

In detail: Only for testosterone confirmed low: the symptoms, plus low levels on repeat morning tests. A doctor prescribes and doses it, aiming for the middle of the normal range. If you want children, that talk comes first. UK and US: prescription only.
Found: 59 trials; lean mass up, fat down. 59 trials: testosterone therapy lowered fat and raised lean mass. The US label: aim for mid-normal levels with any approved form.
Why: Testosterone binds the androgen receptor in muscle and drives protein building directly, which is why lean mass rises on it. It also turns the testes' own output down.
Watch: The label: sperm production can be suppressed. Red cell count and blood pressure can rise, and blood clots in the legs and lungs have been reported. The prostate is checked before and during treatment, and breast or prostate cancer rules it out. It can worsen sleep apnea, cause fluid retention and grow breast tissue. Its safety and benefit in age-related low testosterone are not established. On the gel, children and women must not touch the skin where it went on. It has been abused at high doses, with serious heart and mental-health harms, and the label lists dependence.

The doses the studies used1.62% gel the safety trial's dose, adjusted to reach 350 to 750 ng/dL

1.62% gel

daily transdermal 1.62% testosterone gel (dose adjusted to maintain testosterone levels between 350 and 750 ng per deciliter) PMID 37326322

The studies

TS was associated with a significant reduction in fat and with an increase in lean mass as well as with a reduction of fasting glycaemia and insulin resistance.

PMID 26537862 · THERAPY OF ENDOCRINE DISEASE: Testosterone supplementation and body composition: results from a meta-analysis study. · European journal of endocrinology, 2016

they aim at achieving T concentrations in the mid-normal range during treatment with any of the approved formulations

PMID 29562364 · Testosterone Therapy in Men With Hypogonadism: An Endocrine Society Clinical Practice Guideline. · The Journal of clinical endocrinology and metabolism, 2018

The sentence around it

…We suggest that when clinicians institute T therapy, they aim at achieving T concentrations in the mid-normal range during treatment with any of the approved formulations, taking into consideration patient preference, pharmacokinetics, formulation-specific adverse effects, treatment burden, and cost.…

The deep dive on this

How you'll know it's working

Track: Weekly average body weight
How to track: Weigh every morning after using the bathroom and before food, and average the week. Tape the waist and the upper arm every 4 weeks. Log every set.
When to judge: Strength climbs in the first weeks, mostly from the nerves. Muscle growth takes over after 3 to 5 weeks. The weekly average should rise 0.25 to 0.5% a week.

Why this happens

The mirror shows the same thin frame it did last year. Shirts hang off the shoulders. You eat what feels like plenty, train when you can, and the scale barely moves.

The signal

A muscle grows when it is made to work harder than it is used to. The strain of a hard set switches on protein building for a day or two. Train each muscle twice a week, take the sets close to failure, and add a rep or a little weight as you go, and the signal keeps coming.

The material

The signal needs something to build with. That is protein, about 0.7 g per pound (1.6 g per kilo) a day across four meals, and spare energy, a surplus of 10 to 20%. A skinny man who trains hard at maintenance has little to build with. Creatine tops up the fast energy each hard set runs on.

The recovery

The building happens between sessions. A lost night cuts it. So does a short rest that robs the next set of reps, or an ice bath right after lifting. Early on, the nerves learn fast and strength jumps first. The muscle follows within weeks.

Figure 2. How the moves lead to the first real muscle. The dotted orange boxes are the things to cut back.

Week by week

Why this order

Rule out the causes and set the numbers. Then the training, the food and the sleep go in together, and one addition at a time after that, so you know which one is working.

Figure 3. The plan by week: navy bars keep going, orange bars are the moves you add, white bars are checks and decisions. The starburst marks the review at week 12.

When	Add	Why then
Week 0	Weigh every morning for a week before changing anything. Losing weight without trying, a racing heart, or diarrhea: the doctor first. Low sex drive and low energy too: a morning testosterone test. Tape the waist and the relaxed upper arm once.	The trend shows whether something is burning the food, and it is the baseline for everything after.
Week 1 on	Three lifting days, every big muscle twice, about ten hard sets each a week, 8 to 12 reps, close to failure, 2 to 3 minutes' rest. A coach for the first sessions. Eat 10 to 20% more, with 0.7 g of protein per pound (1.6 g per kilo) over four meals. Seven to eight hours asleep.	Training, food and sleep are one system. Each without the others builds little.
Week 2 on	Creatine, 3 to 5 g a day.	The best-proven supplement for this goal, added alone so the log can credit it.
Week 4 on	Casein, or a bowl of cottage cheese or Greek yogurt, before bed. The first tape measurements against week 0.	The overnight protein adds to the day's total. The tape says whether the new weight is going to the arm or the waist.
Every week	Compare the weekly average. Under 0.25% up: eat more. Over 0.5% up: eat a little less. Beat something in the log.	The surplus is set by the scale, not by guesswork.
When progress stalls	Recovering well? Add a set or two per muscle per week. Heavier sets for strength once the form is solid.	More sets, more muscle, up to what you recover from.
Nights out	Keep heavy drinking off training nights: it slows the building and the sleep. See Recover faster and Deeper sleep.	The session starts the repair; a heavy night blunts it and cuts the sleep that finishes it.
Week 12, the review	Weight up, arm up, waist steady, lifts up: keep going. Weight not moving: more food first.	Twelve weeks is where the tape and the log show the size, not just the strength.
After the review	One early-research extra at a time, if you want one: ashwagandha or collagen peptides.	Small trials pointing the right way, beside the foundation, never instead of it.

What to track

One number: the weekly average of your morning weight, aiming for 0.25 to 0.5% more each week. Weigh after using the bathroom and before food, every day, and average the seven. A single morning means little; the average means a lot.

Two checks beside it. The tape every 4 weeks, waist and relaxed upper arm: arm up with the waist steady means the gain is muscle. The log every session: strength rises first, and muscle takes over after 3 to 5 weeks. A DEXA scan is optional detail.

The log, one week

Day	Morning weight	Lifting day?	Protein, grams	Creatine taken	Hours asleep
Mon
Tue
Wed
Thu
Fri
Sat
Sun

Weekly average weight: judged every week. Under 0.25% up means more food; over 0.5% up means a little less.
Waist and arm tape: every 4 weeks. Arm up and waist steady is the goal.
The training log: every session. Something in it should beat last week.
Protein grams and hours asleep: the two columns that decide whether the lifting turns into muscle.

Doses at a glance

The amounts the studies used, move by move. The label or your doctor sets your dose.

Move	What the studies used	When	How long	Study
1. Lift each muscle twice a week	Each big muscle at least twice a week	3 or 4 sessions a week	For good	PMID 37414459
2. Every hard set adds: start near ten a week	About 10 hard sets per muscle per week	Spread over 2 or more sessions	Add 1 or 2 when progress stalls	PMID 27433992
3. Add a rep or a little weight	One more rep, or 2 to 10% more weight	Every week or two	For good	PMID 36199287
4. Take sets close to failure	End most sets 1 or 2 reps short	Every working set	For good	PMID 38970765
5. Rest two to three minutes	2 to 3 minutes between sets	Every set	For good	PMID 26605807
6. Start with 8 to 12 reps	A weight you can lift 8 to 12 times	Every set	Heavier sets once the form is solid	PMID 19204579
7. Full body or split: your choice	3 full-body days, or 4 upper and lower days	Every week	For good	PMID 38595233
8. Learn the lifts with a coach	A few coached sessions	While you learn the lifts	The first weeks, then check-ins	PMID 10862549
9. Cardio alongside the lifting	The cardio you enjoy	Lift first; hard cardio 3 or more hours apart	For good	PMID 34757594
10. Eat 10 to 20% more than you burn	10 to 20% above maintenance	Every day	Adjust each week on the average	PMID 31247944
11. Protein: 0.7 g per pound (1.6 g per kilo) a day	0.7 to 1 g per pound (1.6 to 2.2 g per kg) a day	Across the day	For good	PMID 28698222
12. Four protein meals a day	0.18 g per pound (0.4 g per kg) a meal	Every 3 to 4 hours	For good	PMID 29497353
13. Enough leucine in each meal	20 to 40 g of protein a meal	Each protein meal	For good	PMID 28642676
14. Milk after lifting	A milk drink with about 18 g of protein, twice	Right after training, and 1 hour later	12 weeks in the trial	PMID 17684208
15. Plant protein counts too	0.7 g per pound (1.6 g per kg) a day, from plants	Across the day	6 months or more in the trials	PMID 41994089
16. Sleep seven to eight hours	7 to 8 hours asleep	The same times, every day	For good	PMID 33400856
17. Keep ice baths off lifting days	An easy walk or bike	After lifting; cold on rest days	For good	PMID 26174323
18. Creatine, 3 to 5 g a day	3 to 5 g a day; 20 g a day for 6 days to load	Any time, daily	Judge the log after a month	PMID 42765482
19. Whey, to hit the protein number	20 to 40 g of protein a shake	When food falls short; after training	For good	PMID 28642676
20. Casein before bed	30 to 40 g casein	30 minutes before sleep	12 weeks in the trial	PMID 25926415
21. Caffeine before a session, if you like it	3 to 6 mg per kg (1.4 to 2.7 mg per lb), 400 mg a day at most	About an hour before training	Same session	PMID 33388079
22. HMB, for the true beginner	38 mg per kg (17 mg per lb) a day, about 3 g	Around training	Over 6 weeks to judge	PMID 39699070
23. Light weights with a cuff	About 30% of your max, cuffed	Sets of 30, 15, 15, 15	When heavy is not an option	PMID 29043659
24. Ashwagandha, with the lifting	300 mg root extract, twice a day	With meals	8 weeks	PMID 26609282
25. Collagen peptides, with the lifting	15 g a day	Daily	12 weeks	PMID 31126103
26. Vitamin D, if you are low	Up to 4,000 IU a day, if low	Daily, with food	4 weeks to 6 months in the trials	PMID 25156880
27. Testosterone therapy, if a doctor confirms it	Doctor-set, to the middle of the normal range	Daily, as prescribed	Ongoing	PMID 26537862

Deep dives

Each of these has its own page in the library, with its risks, its doses and every study.

The studies

Every study behind this page, newest first.

Words on this page

Standardized mean difference (SMD): A way to put results measured on different scales onto one scale. About 0.2 is a small effect, 0.5 medium and 0.8 large.
95% CI: The range the true result probably sits in. The narrower the range, the surer the result.
Meta-analysis: Many studies pooled into one result.
RCT: A randomized controlled trial: people put by chance on the treatment or on a dummy version.
PMID: A study's ID number in PubMed, the public index of medical research.
Strong, moderate and early evidence: Strong: many human trials agree. Moderate: human studies point the same way. Early: the first small human studies.
Hypertrophy: Muscle growth: each fiber gets thicker. The thing this page builds.
Hard set: A set taken close to failure, ending with only one or two good reps left.
Reps in reserve: How many more reps you could have done when you stopped the set. The skill of judging it improves with practice.
Progressive overload: Asking a little more of the muscle over time: more reps, more weight, or more sets.
Calorie surplus: Eating more energy than you burn, so the body has spare to build with.
Maintenance: The amount of food that holds your weight steady.
Leucine: The amino acid that switches muscle protein building on.
Muscle protein synthesis: The building of new muscle protein, switched on by training and protein.
Fat-free mass: Everything in the body that is not fat: muscle, bone, organs and water.
DEXA: A low-dose X-ray scan that splits the body into lean, fat and bone.
1RM: One-repetition maximum: the most you can lift once.
Creatine monohydrate: The studied form of creatine, stored in muscle as phosphocreatine for the hardest few seconds of effort.

Weigh tomorrow morning and every morning after. If the weight is falling without trying, the doctor comes first. If not, three lifting days this week, every muscle twice, more food than feels normal, 0.7 g of protein per pound (1.6 g per kilo), creatine, and seven to eight hours asleep. Then let the weekly average and the log tell you what to change.

When to see a doctor

Losing weight without changing your diet or exercise.
Peeing more, very thirsty, very tired and getting thinner: an urgent appointment. With stomach pain, sickness, confusion or fast breathing as well: emergency.
Weight loss despite a bigger appetite, with a fast or irregular heartbeat, trembling or sweating.
Diarrhea, stomach pain or bloating, with weight loss you did not expect.
You have not exercised for some time, or you have a medical condition: speak to your doctor first.

I am not a doctor. This is not medical advice. This is self-education. Every dose on this page is the one a trial or a position stand used, quoted from the source. It is not a prescription. See a doctor first about weight loss you did not choose, and before anything in the With a doctor group.