STRENGTH

Schoenfeld, B. J., Grgic, J., Ogborn, D., Krieger, J. W. (2017). Journal of Strength and Conditioning Research, 31(12), 3508-3523.

Meta-analysis found high-load training produced significantly greater 1RM strength gains than low-load training, while muscle hypertrophy was similar between the two, as long as sets were taken close to failure. Strength adaptations appear to be considerably more load-specific than hypertrophy adaptations.

Wilson, C. J., Nunes, J. P., Blazevich, A. J. (2025). Journal of Sport and Health Science, 14, 101024.

Meta-analysis of 33 studies (921 participants) found raising muscle temperature, whether through active exercise or passive heating, both worked equally well, meaningfully improved fast, rate-dependent output: roughly 3-4% more rate of force development and power per degree Celsius of temperature increase. Maximum force capacity itself barely moved. Warming up helps you move explosively and rev up faster, it doesn't make your first heavy rep lighter.

Williams, T. D., Tolusso, D. V., Fedewa, M. V., Esco, M. R. (2017). Sports Medicine, 47(10), 2083-2100.

Meta-analysis of 18 studies (81 effects) found periodized resistance training produced greater 1RM strength gains than non-periodized training, an effect that held up (though it shrank) after adjusting for potential publication bias, with undulating periodization models showing more favorable results than linear ones.

Grgic, J., et al. (2018). Sports Medicine, 48(5), 1207-1220.

Meta-analysis found a significant relationship between training frequency and strength gains, with effect sizes increasing from training a lift once per week up through four or more times per week. Higher frequency was associated with greater strength gains across the studies reviewed.

Tsartsapakis, I., Zafeiroudi, A., Kouthouris, C. (2026). Journal of Functional Morphology and Kinesiology, 11(1), 80.

Meta-analysis (23 studies, 20 with usable quantitative data, recreationally trained adults 18-45) compared advanced techniques (rest-pause, drop sets, cluster sets, tempo-controlled lifting, velocity-based training, eccentric overload) against straight sets. Advanced methods produced a moderate, significant strength benefit overall, but the hypertrophy benefit was small and not significant at the aggregate level. One clear exception: rest-pause training showed a real hypertrophy advantage on its own. Velocity-based training and eccentric overload helped strength specifically, while drop sets, tempo work, and cluster sets performed comparably to straight sets once volume and effort were matched, not worse, just not better.