A mouse study shows that resistance exercise causes muscles to secrete a protein (cardiotrophin-like cytokine factor 1; CLCF1), which in turn increases muscular strength and endurance and increases bone mass. CLCF1 reduces age-related sarcopenia and osteoporosis, though responsiveness to CLCF1 does decline with age.

Summary: https://medicalxpress.com/news/2025-06-protein-revives-aging-muscles-bones.html

Original paper: https://www.nature.com/articles/s41467-025-59959-w

#Science #Health #Aging #Exercise #ResistanceTraining #Weightlifting

A cross-sectional study of over 67,000 schoolchildren, using self-reported resistance exercise frequency and academic performance found a positive association between exercise and academic performance in math and language skills up to 4-6 days per week of exercise.

https://www.sciencedirect.com/science/article/pii/S1728869X25000395

#Science #Learning #Academics #Exercise #ResistanceTraining #Weightlifting

A discourse on the psychology of mens weightlifting:

https://techfixated.com/the-10-exercises-gym-going-men-love-the-most/

The title is completely misleading, and there are no citations of original studies to back any of it up, but most of it sounds pretty plausible (to somebody who has been lifting for over 50 years).

#Weightlifting #ResistanceTraining #Psychology

This morning's #Workout #Music is from Meshell Ndegeocello doing songs from her latest (and greatest) album No More Water: The Gospel of James Baldwin. Resistance training while resistance training. RIYL Matana Roberts, Moor Mother, or, well, good music.

https://youtu.be/HzfHOI9lTMI

#WomenInMusic #Jazz #SoulMusic #Funk #JamesBaldwin #Poetry #SpokenWord #RowingMachine #Calesthenics #ResistanceTraining #ProtestMusic

Male mice fed diets with supplemental valine, leucine, isoleucine, or all three branched-chain amino acids, had lower sperm concentration, motility, and viability. Valine had the strongest effect.

Summary: https://scitechdaily.com/gym-gains-baby-pains-the-shocking-side-effect-of-popular-muscle-supplements/

Original paper: https://www.cambridge.org/core/journals/zygote/article/supplementation-with-specific-branchedchain-amino-acids-bcaas-affects-mouse-sperm-parameters-and-testicular-apoptotic-gene-expression/DE2C4253B9E54316B7912A23156D2957

#Science #BCAAs #Diet #Weightlifting #ResistanceTraining

A small (n=15) randomized controlled trial of weightlifters undergoing progressive resistance training for 8 weeks while in caloric surplus and following either a) a 16:8 time-restricted eating (TRE) protocol or b) unconstrained eating times found both groups had similar gains in body mass but the TRE group added almost 50% more muscle, and correspondingly less fat.

Summary: https://www.si.com/everyday-athlete/training/the-surprising-bulking-hack-helping-athletes-gain-muscle-without-the-fat

Original paper: https://www.tandfonline.com/doi/full/10.1080/15502783.2025.2492184#abstract

#Science #Fitness #ResistanceTraining #Weightlifting

A cellular signaling mechanism has been identified that results in greater protein synthesis following resistance exercise than following endurance exercise.

Original paper (not open access): https://www.nature.com/articles/s42255-025-01298-7

Preprint PDF at ResearchGate: https://www.researchgate.net/publication/385724643_Identification_of_a_Resistance_Exercise-Specific_Signaling_Pathway_that_Drives_Skeletal_Muscle_Growth

#Science #Exercise #Fitness #ResistanceTraining #Weightlifting

💪 Hypertrophy: How Muscles Actually Grow

Hypertrophy is just a fancy word for building bigger muscles. 📈 It’s the process your body goes through to make your muscles grow.

👉 You grow muscles by challenging them with hard work.

👉 Small amounts of muscle damage are good.

👉 Feeling a muscle burn during a workout is part of growth.

#weightlifting #musclegain #musclegrowth #hypertrophy #strength #workout #exercise #resistancetraining #musclepump #onlinecoach #onlinepersonaltrainer

Supporting observations of previous studies that resistance training and higher muscle mass protect against Type 2 diabetes (T2D), a new observational longitudinal study of over 140,000 people followed for 8 years found that muscle strength, as measured by grip strength divided by fat-free body mass, is also associated with a lower risk of T2D.

Summary: https://www.sciencedaily.com/releases/2025/04/250408122115.htm

Original paper: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-024-03819-9

#Science #Diabetes #Strength #Fitness #ResistanceTraining #Weightlifting

Yet another study confirms that resistance training protects against cognitive decline.

Summary: https://neurosciencenews.com/weight-training-alzheimers-aging-28538/

Original paper: https://link.springer.com/article/10.1007/s11357-024-01483-8

#Science #Health #Cognition #ResistanceTraining #WeightLifting #Aging #Dementia #Fitness

A randomized controlled trial of the effect of creatine supplementation and resistance training (RT) on lean body mass (LBM), incorporating 7 days of supplementation prior to 12 weeks of RT found that LBM increased with creatine supplementation alone, but no further statistically significant gains in LBM were found during the RT phase.

https://www.mdpi.com/2072-6643/17/6/1081

#Science #Fitness #WeightLifting #ResistanceTraining #Creatine

I recently started using overcoming isometric exercises, and I’m thoroughly enjoying them. These are exercises where you try to move an immovable object. I'm using a setup made from plywood, a cargo strap, and a bar. I wrote a blog post about it: https://davidbruffner.com/2025/02/23/overcoming-isometrics/

#weightLifting
#isometrics
#overcomingIsometrics
#resistanceTraining

Why Use Cable Machines in your Workout Routine? 🤔

☑️ Incorporating cable machine exercises into your workout routine has multiple benefits due to the unique versatility and safety features cables offer.

➡️ Constant Tension

➡️ Versatile Movement Patterns

➡️ Adjustable Resistance and Height

#cable #cablemachine #workout #exercise #tension #versitile #movement #balance #coordination #resistancetraining #imbalance #onlinecoach #onlinepersonaltrainer

Resistance Training for Hypertrophy 🏋️💪

👉 Free Weights (Dumbbells, Barbells, Kettlebells)

👉 Bodyweight Training

👉 Resistance Bands

👉 Machine-Based Training

#resistancetraining #weightlifting #musclegrowth #musclegain #freeweights #bodyweight #resistancebands #machinebasedtraining #coaching #onlinefitnesscoach #onlinepersonaltrainer

🚶 Understanding Body Composition 🏃

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↔️ Difference Between Weight and Body Composition

• Weight: A measure of the total mass of your body. It includes muscle, fat, bones, organs, and fluids.
• Body Composition: Refers to the percentage of fat, muscle, bone, and water in your body. It provides a clearer picture of your fitness and health than weight alone.

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#bodycomposition #weight #musclemass #musclegain #fatloss #bodyfat #health #wellness #resistancetraining #cardio #nutrition

Gym time for this bun! #fitness #womenwholift #gym #resistancetraining #womenwithmuscles

Hey look a SFW picture! #muscles #womenwholift #resistancetraining #gym

✅ How strength training IMPROVES bone density 🦴

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Strength training places mechanical stress on bones through the force exerted by muscles during resistance exercises. This stress stimulates bone-forming cells called osteoblasts, which produce new bone material, thereby increasing bone density.

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#strengthtraining #weightlifting #resistancetraining #musclemass #bonedensity #hormonalchanges #balance #coordination #boneresoption #bonehealth #onlinecoach

💪 Underrated Strength Training Techniques 💪

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🏋️ Tempo Training

Manipulate the speed of your lifts to increase time under tension. Try a 3-second descent on squats for enhanced muscle growth.

🏋️ Isometric Holds

Incorporate pauses at the toughest part of a lift, like holding a pull-up halfway. This builds strength and endurance.

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#strengthtraining #tempo #isometric #unilateral #variable #weightlifting #resistancetraining #onlinecoach #onlinepersonaltrainer

🏋️ Types of Strength Training 🏋️

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#weightlifting #strengthtraining #resistancetraining #hypertrophy #powerlifting #olympicweightlifting #workout #exercise #coach #personaltrainer #onlinefitnesscoach