Muscle growth
Mechanical tension, progressive overload, time under tension — the mechanisms behind hypertrophy.
- What Actually Matters
Lengthened partials build as much muscle as full reps — and may grow it faster per set
5 studies · 2025 multi-site RCT (n=297)
Lengthened partials match full range-of-motion training for muscle growth — and beat it on a per-set basis, per a 2025 RCT across 15 sites with 297 participants.
- What Actually Matters
Is body recomposition real? You can lose fat and build muscle at once — here's what drives it
4 studies · Med Sci Sports Exerc 2022
Lose fat and build muscle at the same time? Yes, it's real. Here's what the research says actually drives body recomposition, per a 2022 Med Sci Sports Exerc analysis.
- What Actually Matters
Time under tension does matter — just not the way you think
2 studies · Mang 2022 review + RCT
TUT isn't the main driver of muscle size — but it unlocks real aerobic and tendon adaptations. Here's what the research actually shows, per a 2022 review and RCT.
- What Actually Matters
Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why
5 reviews · Sports Med, Eur J Appl Physiol
Mechanical tension isn't just one factor in muscle growth — it's the main one. Here's what the science actually says, across 5 reviews in top sports-science journals.
- What Actually Matters
Progressive Overload Is the Only Variable That Actually Guarantees Muscle Growth.
4 studies · ACSM 2026 overview of reviews
Adding weight isn't the only way to progressively overload — reps work just as well, according to a 2024 RCT and an ACSM overview of 137 systematic reviews.
- What Actually Matters
Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM
4 RCTs · Schoenfeld 2018
Focusing on the target muscle really does boost hypertrophy and EMG activation — but the effect vanishes at heavy loads, according to 4 controlled studies.
