WHAT’S THE BEST WAY TO TRAIN? What combination of resistance training variables (load, sets, frequency) works best for gaining muscle strength and size? We've got answers backed by science! 💪 We performed the largest-ever network meta-analysis on resistance training (178 studies, 5097 participants for strength, 119 studies, 3364 participants for hypertrophy) 🎯 Main takeaway: ALL resistance training prescriptions improved strength and hypertrophy compared to no exercise, and there was actually NO statistically significant difference between them! 👉 Train smarter, not just harder! Choose what you prefer, stay consistent, and keep lifting! If you care about maximizing results: ✅ Strength Gains (5097 people studied 45% women): 🥇 Heavier Loads, Multiple Sets, 3x/week — Ranked ‘best’ (Effect size: 1.60) 🥈 Heavier Loads, Multiple Sets, 2x/week (Effect size: 1.59) 🥉 Heavier Loads, Multiple Sets, 1x/week (Effect size: 1.54) HEAVIER loads win because that’s what you’re practicing d...