The data shows that up to 6-8 sets per muscle group, the gains continue to rise, but beyond, we get hit with a pretty hard plateau – it's clear that more work doesn't always equal more gains, and can even be detrimental.
The most comprehensive meta-analysis we have to reference was done by Morton et al. According to this meta-analysis, the average amount of protein required to maximise lean mass is approximately 1.6 grams per kg of body weight per day.
We all know getting a good night sleep is important; it's one of the pillars of optimal health, alongside nutrition, exercise, hydration and stress management. It's also hugely important for body composition and supporting weight loss endeavours.
Yes, you can absolutely increase strength in a calorie deficit! All you who work with me are a testament to this – consistently smashing new lifting personal bests. The scientific literature also supports this with a new meta-analysis done by Murphy and Koehler.
Whether you want to build muscle, lose fat, or like many people, a combination of the two, then protein is the most important nutrient. Protein is super satiating, it facilitates muscle growth and has the highest thermic effect of feeding (TEF).
Whether you train once or several times per week, you want to ensure you're getting the most out of your training. So, one question you might have asked is — when is the best time to train?
