Training & movement
B · Reasonable confidenceHow much muscle mass resistance training adds in healthy men
Subject: A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males
What this means
After resistance training, muscle mass had increased by just over one and a half kilos on average. More sets per workout was linked to a slightly smaller gain.
Benito PJ, Cupeiro R, Ramos-Campo DJ, Alcaraz PE, Rubio-Arias JA · 2020 · International Journal of Environmental Research and Public Health
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
Resistance training produced significant increases in fat-free mass, lean muscle mass, and skeletal muscle mass. Volume was a significant moderator of hypertrophy, with more experienced trainees showing smaller gains than novices.
Who this applies to
Healthy adult men.
What to keep in mind
Only men were studied. The studies measured muscle mass in different ways, such as fat-free mass and skeletal muscle mass, and these measurements were combined.
Practical conclusion for REZA
Confirms volume is an important predictor of muscle growth — and that REZA manages realistic expectations with experienced male clients, since gains shrink the longer someone has trained.
View method and source
Methodology
Meta-analysis
Population
111 studies, 158 groups, 1,927 healthy males aged 18-40; mixed training status from sedentary to 4+ years experience
Intervention
Resistance training interventions ≥2 weeks to 1 year
Outcome measures
Fat-free mass (FFM), lean muscle mass (LMM), skeletal muscle mass (SMM)
Limitations
Males only; ages 18-40 only; heterogeneity high (I² up to 80%); publication bias possible; measurement methods varied.
Original source
DOI: 10.3390/ijerph17041285 · PMID: 32079265
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.