Science
The research the BLOCKS assistant answers from: 1,118 studies and 81 guides, each graded for how strong the evidence is and who it was measured on, with a link to the original paper.
118 entries in Strength & power
B+Resting 3 minutes between sets built more strength (squat and bench 1RM) and more anterior-thigh muscle than 1 minute in 21 resistance-trained men over 8 weeksSchoenfeld 2016A-Training to momentary failure is not superior to stopping short for hypertrophyOnly a trivial advantage for "set failure" under any definition, and no advantage for higher velocity-loss thresholdsRefalo 2023AHypertrophy is similar across light (≤60% 1RM) and heavy (>60% 1RM) loads taken to failureBut maximal (1RM) strength favours heavy loadsSchoenfeld 2017A-Calisthenics-based Tabata HIIT improved endurance, strength and power as much as running-based Tabata in 334 cadetsAn equipment-free stimulus, not a superior oneCin & Cabuk 2025BSuspension (ring/TRX-style) push-ups raise pectoralis, anterior deltoid and triceps activation versus standard push-upsA way to overload the pattern without external loadSnarr & Esco 2013BPull-ups and chin-ups both load the lats and biceps heavily; the chin-up (supinated) adds biceps and pec, the pull-up (pronated) adds lower trapeziusA rotating-handle device changed nothingYoudas 2010B+Four weeks of progressive calisthenic push-up training raised bench-press 1RM like bench-press training didNeither changed muscle thicknessKotarsky 2018BPush-ups loaded to match a 40%-1RM bench press produced similar triceps/pectoral hypertrophy and 1RM gains to 40%-1RM bench pressing over 8 weeksKikuchi & Nakazato 2017B+6RM elastic-band push-ups and 6RM bench press, matched for EMG activity, produced similar 1RM and 6RM bench-press gains in 5 weeksWhen effort/activation is matched, loaded push-ups substitute for the barbellCalatayud 2015B+Minimal dose to MAINTAIN strength & enduranceIntensity is the variable you must protectSpiering 2021A-Minimum effective training dose to increase 1RM strength in trained menA single hard set can workAndroulakis-Korakakis 2020B+Movement velocity as a measure of loading intensityThe load-velocity profile (autoregulating LOAD, not just volume)González-Badillo & Sánchez-Medina 2010B+Velocity loss during resistance training: 20% vs 40%The primary RCT behind the velocity-loss principlePareja-Blanco 2017AResistance-training frequency & gains in muscular STRENGTHMeta-analysis (frequency effect is a volume artifact)Grgic 2018ABlood Flow Restriction ExerciseMethodology, application, safety (position stand)Patterson 2019B+Power-Force-Velocity Profiling During Sprint RunningMethods and their applicationsCross 2016B+The Importance of Muscular Strength in Athletic PerformanceSuchomel 2016AHuman tendon adaptation to mechanical loadingMeta-analysis (masters injury-risk relevance)Bohm 2015AVelocity-Based Training: velocity-loss threshold ≤25% superior to >25%Meta-analysisHernández-Belmonte & Pallarés 2022B+Rate of Force Development (RFD): physiological and methodological considerationsExplosive strengthMaffiuletti 2016AHow many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of resistance-training frequency (frequency as a vehicle for volume)Schoenfeld 2019ADose-response relationship between weekly resistance-training volume and muscle hypertrophyMeta-analysis: each extra weekly set ≈ +0.37% muscle gain; higher vs lower volume +3.9%Schoenfeld 2017AConcurrent Training: A Meta-Analysis Examining Interference of Aerobic and Resistance ExercisesWilson 2012C+Concurrent Strength and Endurance Training: From Molecules to ManAMPK↔mTOR interference mechanismNader 2006BAcute physiological responses and performance determinants in HYROXThe first scientific study on HYROXBrandt 2025ACompatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-AnalysisSchumann 2022B+Training Considerations for Optimising Endurance Development: An Alternate Concurrent Training PerspectiveDoma 2019B+Implications of Impaired Endurance Performance following Single Bouts of Resistance Training: An Alternate Concurrent Training PerspectiveDoma 2017B+Cyclists do not need to incorporate off-bike resistance training to increase strength, muscle-tendon structure, and pedaling performance: Exploring a high-intensity on-bike methodPallarés 2025B+Optimizing strength training for running and cycling endurance performance: A reviewRønnestad & Mujika 2014B+Effects of Alternating Unilateral vs. Bilateral Resistance Training on Sprint and Endurance Cycling Performance in Trained Endurance Athletes: A 3-Armed, Randomized, Controlled, Pilot TrialJi 2022B+10 weeks of heavy strength training improves performance-related measurements in elite cyclistsRønnestad 2017B+Strength training improves 5-min all-out performance following 185 min of cyclingRønnestad 2011A-Effects of Cycling Training at Imposed Low Cadences: A Systematic ReviewHansen & Rønnestad 2017BMaximal strength training improves cycling economy by 4.8% in competitive cyclistsSunde 2010BResistance training improves 45-min endurance and shifts fiber composition in young top-level cyclistsAagaard 2011BStrength training improves cycling performance, fractional utilization of VO2max and cycling economy in female cyclistsVikmoen 2016BHeavy strength training improves 40-min TT power, Wmax and pedaling mechanics in elite cyclistsRønnestad 2015