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Stronger by Science strength training guide
Comprehensive evidence-based strength training guide.
strongerbyscience.com/complete-strength-training-guide
Evidence-Based Strength Training & Muscle Growth
The science behind getting stronger and building muscle — programming, technique, and protein — grounded in research. General education, not training or medical advice.
public · 9 sources
Contents
- SourceFitnessDocs
What Counts as Physical Activity for Adults — CDC
Public-health baseline for aerobic and muscle-strengthening activity before getting into programming details.
cdc.gov/physical-activity-basics/adding-adults/what-counts.html - SourceFitnessArticle
The Complete Hypertrophy Training Guide — RP
Volume landmarks (MEV/MAV/MRV), frequency, and recovery for muscle growth.
rpstrength.com/expert-advice/hypertrophy-training-guide-central-hub
- SourceFitnessArticle
How to Squat: The Definitive Guide — Stronger by Science
Biomechanics-first breakdown of squat setup, depth, and bar position.
strongerbyscience.com/how-to-squat - SourceFitnessArticle
How to Squat — Barbell Medicine
Physician-and-lifter technique reference covering variations and cues.
barbellmedicine.com/blog/how-to-squat
- SourceFitnessArticle
Dietary Protein — Examine
Independent, citation-heavy summary of protein intake, sources, and timing.
examine.com/foods/dietary-protein - SourceFitnessArticle
ISSN Position Stand: Protein and Exercise
Open-access position stand on the 1.6–2.2 g/kg/day evidence base for trainees.
ncbi.nlm.nih.gov/pmc/articles/PMC5477153
- SourceFitnessArticle
Resistance Training Variables for Hypertrophy: Umbrella Review
Open-access 2022 review on how volume, intensity, and frequency drive hypertrophy.
pmc.ncbi.nlm.nih.gov/articles/PMC9302196 - SourceFitnessArticle
ACSM 2026 Resistance Training Guidelines
ACSM's first major update in 17 years, distilling 137 reviews into plain recommendations.
acsm.org/resistance-training-guidelines-update-2026
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