Strength Training vs Hypertrophy Training: -What Are the Differences?

Resistance training is exercise where the muscles create force against a load or weight. The load or weight may be external or internal to the individual, e.g. barbell (external) or body-weight (internal) exercises. With regular exposure to resistance training, our muscles adapt, as evidenced by increases in both size and strength.

Two popular forms of resistance training are hypertrophy training, which focuses on achieving muscular growth, and strength training, which prioritizes maximal force production. While there’s a lot of overlap between the two styles of training, many differences exist, too.

In this article, we will outline the differences and similarities between strength and hypertrophy training, as well as the benefits and limitations of each, which will aid you in deciding if either one is right for you. We will also share some pro tips for those interested in pursuing either type of training and list some of our favorite strength and hypertrophy programs.

To get things rolling, we’ll define each type of training, starting with strength training.

What Is Strength Training?

Strength is defined as the amount of muscular force measured or tested in a specific context. As a result, there are many different types of strength—low velocity maximal strength (like powerlifting), high-velocity maximal strength (sprinting or Olympic weightlifting), strength stamina (multi-rep efforts), and more.

All of this is to say strength training can come in many forms, though when they say “strength,” most people mean low-velocity maximal strength like a 1RM. Using this definition, strength training is a way of programming resistance training that produces an improvement in maximal strength.

For the purposes of this article, we’ll discuss strength training in the context of improving maximal strength, though we should keep in mind this isn’t the only form of strength training.

Let’s outline the mechanics of developing strength.

How Do We Get Stronger?

Improving strength performance relies on both neural adaptations as well as structural adaptations to the muscles, tendons, and other tissues themselves. 

Muscle contraction occurs when our brains send signals to our muscle tissue, which leads to muscle fiber shortening. Upon the nerve signal being received by the muscle, the contractile muscle fibers, actin and myosin, form a crossbridge. [1] Broadly speaking, strength training increases the number of actin-myosin crossbridges that are formed, increasing the amount of muscular force that can be produced.

From a neuromuscular adaptation perspective, strength training increases motor unit recruitment and movement efficiency. A motor unit is a single nerve cell and all of the muscle fibers it connects to. Strength training increases the number of motor units recruited and sends a bigger signal to them to contract, thereby increasing force production. [2] Muscles that would normally oppose contraction, e.g., the triceps’ activity in a biceps curl, adapt to strength training by relaxing more effectively, thereby increasing net force production during a specific movement. Strength training also improves skill and coordination of movement, so muscular force production is applied in a more efficient manner.

From a structural adaptation perspective, strength training increases muscle size, muscle and connective tissue stiffness, fatigue resistance, and more to improve the resulting force production potential of the active muscle(s). Strength training can produce both neuromuscular and structural adaptations that ultimately lead to improved strength performance

So, now that we’ve peeked behind the curtain of strength training, let’s take a deep dive into our next type of resistance training—hypertrophy training.

What Is Hypertrophy Training?

Hypertrophy refers to an increase in total muscle mass, while atrophy refers to a decrease in total muscle mass. [3][1] As the name suggests, hypertrophy training is a type of resistance training that promotes an increase in muscle size.

While both strength and hypertrophy are generated through resistance training in general, either goal can be selectively programmed to prioritize a specific outcome. As a result, a training program designed to prioritize strength adaptations will look very different from a program geared toward those who want to get bigger. In the previous sections, we’ve already outlined how strength is built, so let’s take a closer look at how we increase muscle size.

How Do We Get Bigger?

There is an active debate in the medical community that some growth in muscle size can be attributed to an increase in the number of muscle fibers, which is what we refer to as hyperplasia. [4,5,6] However, this has not yet been widely accepted, as it’s a more generally accepted belief that the number of our skeletal muscle fibers is fixed by the age of one. [7] The more common explanation for an increase in muscle mass is an increase in the size of the muscle fibers, rather than their numbers. Some of the factors that play into how we grow our muscle tissue size are:

  • Mechanical tension: Our muscles produce force or tension by contracting against a load. The generation of mechanical tension is essential for muscular hypertrophy and is the main mechanism by which muscle protein synthesis and related growth factors are stimulated.
  • Muscle protein synthesis: This process remodels and repairs existing muscle protein, while also generating new protein where needed in response to consuming protein in the diet and/or exercise, particularly resistance training. Muscle protein breakdown can be viewed as an opposing process that precedes increased muscle protein synthesis rates. Muscle protein breakdown occurs in response to fasting, low protein availability in the diet, and exercise in general. Increased muscle size is dependent on muscle protein synthesis outpacing muscle protein breakdown, which is why both dietary protein intake and the correct dose of training are heavily emphasized. Reduced protein intake or training with far too much volume or training load tend to compromise muscle growth proportionally.  
  • Metabolic stress: Resistance training relies on anaerobic pathways for energy production. As a result of this process, a buildup of metabolic byproducts such as hydrogen ions, inorganic phosphate, creatine, lactate, etc. occurs. However, this buildup likely has an indirect relation to muscle hypertrophy. Instead, mechanical tension likely plays a bigger role in triggering hypertrophy.

In summary, muscle growth depends on adequate signaling from both dietary and training practices. Both hypertrophy- and strength-focused training require the muscles to produce mechanical tension in a way that signals growth, and both require the appropriate diet to support training. However, the two types of training differ in a number of ways, which we discuss in the next section. 

What Are the Differences Between Strength Training and Hypertrophy Training?

So, now we’ve made it to the question that probably led you to this article—what are the differences between strength training and hypertrophy training?

The main differences are key programming variables relating to exercise selection, intensity, proximity to failure, and volume.

Exercise Selection

Exercise selection is defined as the specific activities or movements performed by the individual and their specifics such as range of motion, tempo, and style. An individual’s specific goals should dictate the training elements included in a program.

For example, an individual who wants to maximize strength in powerlifting must train the squat, bench press, and deadlift in order to prepare for competition. For someone who cares little about 1RM performance in the Big Three and wants to maximize muscle size, exercise selection is much less of a constraint.

Strength training focuses on maximizing strength and generally uses fewer repetitions per set, heavier weights, mostly compound (multi-joint) exercises, and maintains a greater proximity to failure. Movement variation is usually a bit lower due to the assumption that strength improvements are relatively specific.

This is best described by The Specificity of Adaptation to Imposed Demand (SAID) Principle, which suggests that the adaptations from the training are heavily influenced by the training itself. Specifically, the exercises performed, the intensity and rep schemes used, movement velocity, and more influence the type of results a program is likely to produce. That said, these specific adaptations transfer or carry over to sports and recreational hobbies based on their degree of similarity to the training.

In contrast, hypertrophy training focuses on muscle growth and generally uses a wider variety of exercises, rep schemes, intensities, includes more isolation (single-joint) exercises, and tends to maintain a closer proximity to failure when compared to a program focused on generating maximal strength.

Intensity

Intensity is the weight used for a movement and is often calculated or prescribed as a percentage of 1-Repetition Maximum (1RM). Intensity selects for the specific adaptations that are likely to be the result of a program.

When studied, lifting at a higher intensity (e.g., heavier weights) has been shown to improve strength more than lower-intensity training, where high intensity refers to loads greater than  60% of 1RM and low intensity refers to weights < 60% of 1RM. [8] There’s also some evidence that single-rep training performed at > 85% 1RM improves single-rep performance, which we would also want to prioritize in the context of maximal strength. [9]  

While strength training requires a fairly narrow range of training intensities to improve maximal strength, hypertrophy-focused training can use a much wider range of intensities. [10]  As a result, we liberalize training intensity recommendations for hypertrophy-focused programming.

Proximity to Failure

One important factor related to intensity is how close to failure a set is taken, which determines the Rating of Perceived Exertion (RPE), Repetitions in Reserve (RIR), or loss in bar velocity across a set.

Intensity by itself does not determine proximity to failure, but rather the rep scheme being used and the intensity prescribed does. Alternatively, intensity and proximity to failure can be programmed ahead of time to determine the rep scheme. Lastly, rep scheme and loading will produce a certain proximity to failure, as any two of these three variables will result in the other.

For strength, we want to stay relatively far away from failure, as existing evidence shows greater improvements in strength with this approach. [11,12] In the previous section, we discussed the ideal intensity ranges for strength improvement, which leads us to a general prescription of 3 to 8 reps in the 65-85% range at RPE 6-8 with some exposure to 1-rep efforts at 85% 1RM or higher and an RPE of 6-8.

For hypertrophy, we also want to stay relatively far away from failure for the compound lifts, but get closer for isolation exercises. This leads to the general prescription of 3- to 20-reps for compound exercises, which should be taken to RPE 6-8. For isolation exercises, we recommend sets of 6 to 20 reps or more, taking them closer to failure, e.g. RPE 8-10.

Training Volume and Repetition Schemes

In general, resistance training outcomes like strength and size both have a dose dependent relationship with volume. Doing more volume is likely to produce greater gains in size and strength than lower volumes, provided the other programming variables are specific to the goal (as needed), and the individual can handle it.

The training volume of a hypertrophy program is typically higher due to more reps per set and more total sets as a function of greater variation in both viable intensities and exercise selection, including isolation exercises. While compound lift programming can look somewhat similar between strength- and hypertrophy-focused training programs, they don’t have to because hypertrophy-focused programs are not necessarily designed to elicit maximum strength gains and are therefore less constrained to those specific movements, intensities, and proximity to failure. If someone wanted to combine hypertrophy- and strength-focused training together, that would look like a Powerbuilding program.

Comparatively, the training volume of a strength program is lower due to higher average intensities being used, reduced exercise variety, and fewer isolation exercises. 

These are the main differences between strength and hypertrophy training. That being said, there are still some similarities between them that are worth mentioning.

What Are the Similarities Between Strength Training and Hypertrophy?

While the focus and the end result of strength and hypertrophy training may be different, there are still a few similarities between them. Some of these would be:

Both styles of training are also heavily dependent on progressive overload and nutrition, which we discuss below.

Practice Progressive Overload

The Principle of Progressive Overload holds that the individual must be challenged by gradually greater training stimuli in order to generate fitness adaptations long-term.

While many incorrectly believe the word “overload” means that the training has to become harder in order to force the body to adapt, the more correct interpretation is that training needs to keep pace with a person’s ever-changing fitness level, ultimately staying the same level of “hard”. As we get stronger and fitter, we’re able to lift more weight and do more training, which we must do to keep pace with our fitness adaptations.

This is why our preferred term is actually “progressive loading“, thereby designating that an increase in fitness should be met with an increase in training stimulus to maintain the desired training stress, and not that an increase in training stress is needed to increase performance potential. We get “bigger, faster, and stronger” and are THEN able to lift more weight and move faster.

Overall, we can conceptualize progressive loading as a “matching” loading to performance potential, which we can do by using RPE and RIR.

Get Enough Nutrition

Nutrition is important for everyone, including strength- and hypertrophy-focused individuals. Therefore, our standard dietary recommendations apply to both:

  • Total daily calorie or energy intake should achieve healthy body fat and muscle mass levels, while also supporting appropriate amounts of physical activity.
  • Aim for a daily dietary protein intake of 1.6 grams of protein per kilogram of total body weight unless there is a specific medical reason to consume less. [14,15]
  • We recommend about 3 grams of carbohydrates per kilogram body weight per day from primarily fiber-containing foods like whole grains, legumes, fruits, and vegetables.
  • We recommend limiting access to foods with added sugar, particularly sugar-sweetened beverages like sodas and teas.
  • Fats should be primarily unsaturated, e.g., from seafood and plant sources, with saturated fat limited to approximately 10% or less of total calories. When replacing saturated fat with other nutrients, we recommend foods rich in unsaturated fats or complex carbohydrates depending on an individual’s preferences
  • We recommend considering the potential risks and benefits of supplements based on evidence in humans and determining whether or not it’s a good fit for you.
  • If you decide to use supplements, we recommend obtaining them from manufacturers that are GMP certified and third-party tested by Informed Consent, USP, NSF, or similar reputable organizations.

There are many dietary patterns that promote lean body mass gain, fat loss, and overall health. Ultimately, the pattern should reflect individual preferences and goals in order to bolster adherence.

How to Get Started With Strength Training

Resistance training is for everyone and is part of the current physical activity guidelines for both adults and children. (Piercy 2018).This strong recommendation for lifting weights is backed by science too, as there appears to be a 23% reduction in all-cause mortality in individuals who resistance train 2-3 times per week (Dankel 2016), with a linear relationship between training volume and improvements in health outcomes. (Figueiredo 2018) .Finally, there is also a strong association between physical strength and the risk for numerous diseases and mortality. (Volaklis 2015)

If you’re looking to start strength training in a more pragmatic way, read on for our program recommendations.

Our Recommended Strength Templates

Here are our recommendations for those who would like to build strength:

  • Strength I Template
  • Powerlifting II Template
  • Strength III Template
  • Low-Fatigue Strength Template

Strength I Template

The Strength I Template is a strength and conditioning regimen designed for those who want to increase their strength for The Big Three — the squat, bench press, and deadlift. This program is meant for people who have at least three months of experience with barbell lifting.

The Strength I Template is a 13-week training plan that builds up to a testing week, which would either correspond to a powerlifting meet or a mock meet where a trainee can test their 1RM for the squat, bench press, and deadlift. Every week of the program consists of three lifting sessions and two general physical preparedness (GPP) days that involve conditioning exercises and specific training on the arms, upper back, and core. The GPP sessions may be done either after lifting workouts or on different days.

Powerlifting II Template

The Powerlifting II Template is crafted for trainees with a bit more time under the bar (e.g. six to nine months) who would like to maximize strength in the Big Three. For those thinking about signing up for a meet and who have the right amount of lifting experience, we can confidently say that this would be an ideal program for you.

This program can work well during a period of weight loss if someone was also going to a powerlifting meet. However, if your main objective is weight loss, and you don’t have any upcoming meets, we would recommend the Powerbuilding I and III Templates.

The Powerlifting II Template is a 13-week training plan that builds up to a testing week, which would either correspond to a powerlifting meet or a mock meet where a trainee can test their 1RM for the squat, bench press, and deadlift. Every week of the program consists of four lifting sessions and two general physical preparedness (GPP) days that involve conditioning exercises and specific training on the arms, upper back, and core. The GPP sessions may be done either after lifting workouts or on different days.

Strength III Template

The Strength III Template can also be considered “Powerlifting III,” as it is the next in the series of templates we’ve created for those looking to maximize strength in the squat, bench press, and deadlift.

The biggest difference in this template is the ability for the user to select all of their own exercises, including setting it up to favor maximal strength in the overhead press instead of the bench press in preparation for a strengthlifting meet or similar. Because the additional freedom in exercise selection and program setup necessitates a good amount of experience, we recommend it to individuals with more than a year of experience in formal strength training with barbells.

We expect this program to work well during a period of weight loss if someone was also going to a powerlifting or strengthlifting meet. However, if your main objective is weight loss, and you don’t have any upcoming meets, or if you have other goals such as muscle hypertrophy, you could check out some of our other templates.

Low-Fatigue Strength Template

The Low Fatigue Template can also be considered “Strength IV” or “Powerlifting IV”, and it is the most recently developed template designed specifically to improve maximum strength. As it is currently the latest template focused on maximal strength, it’s designed to be run after a trainee has run some of our other strength templates and/or has been seriously training for at least 18 months.

Fatigue refers to the negative physical sensations one experiences after vigorous training. Some symptoms of fatigue include muscle soreness, tiredness, muscle damage, reduced force production, etc. The volume, intensity, and proximity to failure of each set are the key components that factor into the extent of the fatigue generated. Typically, as these variables increase, so does the fatigue.

For maximal strength, the evidence is pretty clear that higher intensity, higher load training produces better improvements in strength than lower intensity, lower load training.  Additional evidence has indicated that higher volume training programs work better than lower volume training, provided the lifter can tolerate this level of training.Finally, both exercise selection and rep-schemes used should be specific to the test.

Within these constraints, the low fatigue approach differs from more traditional approaches by keeping the lifter further away from failure on each set, which correlates to a lower Rating of Perceived Exertion (RPE). By avoiding going close to or all the way to failure, fatigue is likely to be reduced since training to failure tends to produce far more fatigue, perhaps without any additional strength benefits.

The Low Fatigue Templates incorporate all these factors into a training program designed to improve maximal strength. Purchasing this program will also give you access to a lifetime of updates, free of charge, as well as an 80-page eBook on programming theory, along with tips on overcoming plateaus and managing progress.

How to Get Started With Hypertrophy Training

With respect to health, the amount of muscle mass an individual carries has been positively correlated to both longevity and function. In other words, folks who carry more muscle mass tend to live longer and have better performance as they age.

For example, sarcopenia is a progressive and generalized skeletal muscle disorder characterized by loss of muscle mass, muscle function, and low physical performance. Cruz-Jentoft 2019 This is estimated to affect about 10-20% of older adults and is associated with an increased likelihood of adverse outcomes, including falls, fractures, physical disability, and death. Needless to say, increasing muscle mass is important to prevent sarcopenia and health complications related to poor physical performance.

In the context of performance, muscle size—also described as muscle cross–sectional area—is one of the strongest correlates of strength and power in trained individuals. A larger muscle offers more potential force production compared to a smaller muscle, and this holds true regardless of sex, race, and age. (Taber 2019) That said, strength is specific to a number of factors influenced by training, and a bigger muscle magnifies these adaptations.

If you’re looking to start training for muscle size specifically, read on for our program recommendations.

Our Recommended Hypertrophy Templates

Here are our training program recommendations for those who would like to increase their muscle mass:

  • Hypertrophy I Template
  • Hypertrophy II Template

Hypertrophy I Template

Our Hypertrophy I Template is a 10-week program for those who are new to lifting, yet would like to maximize their hypertrophy gains. While it’s a beginner-friendly program, it could also be useful for those who have taken a break from training, who’d like to spend less time in the gym, or who are planning to switch over to hypertrophy training after doing another type of resistance training (ie. strength or endurance).

This template consists of three weekly lifting workouts including exercises and repetition schemes aimed at boosting hypertrophy, as well as an additional two days of GPP training, which include conditioning and direct arm, upper back, and core work. These GPP workouts could be performed after a lifting session or on their own on separate days.

Hypertrophy II Template

If the Hypertrophy I Template sounds too easy for you, and you’re up for a bit of a challenge, we recommend the Hypertrophy II Template. It’s aimed at intermediate to advanced lifters with a minimum of six months of experience in resistance training.

Much like the Hypertrophy I Template, this program also has a run period of 10 weeks. It includes four weekly hypertrophy-focused lifting workouts and two GPP sessions that consist of conditioning and direct arm, upper back, and core work. The GPP sessions can be performed after a lifting workout, or by themselves on separate days.

Templates for Beginners

You may have noticed that most of these programs, even the ones designed for newer trainees, require a few months of lifting experience to follow.

This is why we’ve added two additional templates for trainees who are completely new to lifting and who need a program to help them build up to the required level of experience for these specialized programs. These programs are:

  • The Beginner Prescription
  • Beginner Template

The first one is completely free!

The Beginner Prescription

This template is a free program designed to get people started in the gym, working towards meeting the physical activity guideline’s recommendations for both resistance training and conditioning.

The program includes 4 weeks of training and is designed for folks who haven’t formally trained with a barbell before. While this program may be short, it will allow you to build the strength and confidence necessary to take on more advanced or specialized programs. And it’s free, so you could just use it to try out resistance training and see how you like it.

Beginner Template

Similar to the Beginner Prescription, this is also designed to take folks who haven’t been formally exercising and get them to both lift and do conditioning in a way that improves health and performance.

Our Beginner Template includes three different training blocks that build on each other. Each block can run from four to 12 weeks, depending on how the trainee responds to the program. This template is customizable, and trainees can personalize their program by selecting exercises that fit their preferences and needs.

Additionally, the blocks can be repeated with higher programming variables until the trainee is satisfied with their progress and feels ready to take on a more challenging program.

This program consists of three training days that all include three lifting exercises. These exercises combine together to make a full-body workout. The program also includes two GPP sessions that can either be done after a lifting workout or on their own. The GPP sessions include conditioning workouts and exercises to train the arms, core, and upper back.

This program contains two different informative components: a 25-page instruction manual and a 35-page companion on health, programming, and specific performance outcomes such as strength, hypertrophy, and cardiorespiratory fitness.

Now, we understand that planning a workout based on all this information or following a template without one-on-one guidance may be a bit overwhelming for some trainees. If you’re an individual who prefers a more hands-on approach to their training, why not let a team of professionals plan out your program for you? Which brings us to our final point.

Train With Us…

Especially if you’re new to lifting, you might need a helping hand to help you measure your progress, figure out the appropriate training dose, or let you know if you’re getting the lifts right. Getting help from professionals may do wonders in terms of helping you achieve tangible results in the right time frame.

If you’re interested in a more personalized training experience, then we’ve got the right solution for you. The team at Barbell Medicine consists of licensed professionals and medical experts who specialize in nutrition, physical therapy, and personal training. We prioritize an evidence-based approach and design our programs based on the most recent advancements in sports science.

Our approach is personalized to meet the individual needs of each client, and we closely monitor their progress. Adjustments to the programs are made based on this progress, and we are dedicated to supporting our clients throughout their fitness journey, providing assistance to help them achieve their fitness goals, be it in strength or hypertrophy, every step of the way.

Sounds like a sweet deal? Then what are you waiting for? Reach out to us to learn more about our personal coaching plan.

References

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  2. Hughes, D. C., Ellefsen, S., & Baar, K. (2018). Adaptations to Endurance and Strength Training. Cold Spring Harbor perspectives in medicine, 8(6), a029769. https://doi.org/10.1101/cshperspect.a029769
  3. Sullivan, J., Feigenbaum, J., & Baraki, A. (2023). Strength training for health in adults: Terminology, principles, benefits, and risks. In: UpToDate. Grayzel J (Ed). Available from https://www.uptodate.com/contents/strength-training-for-health-in-adults-terminology-principles-benefits-and-risks
  4. Boonyarom, O, and K Inui. “Atrophy and hypertrophy of skeletal muscles: structural and functional aspects.” Acta physiologica (Oxford, England) vol. 188,2 (2006): 77-89. doi:10.1111/j.1748-1716.2006.01613.x
  5. Jorgenson, Kent W et al. “Identifying the Structural Adaptations that Drive the Mechanical Load-Induced Growth of Skeletal Muscle: A Scoping Review.” Cells vol. 9,7 1658. 9 Jul. 2020, doi:10.3390/cells9071658
  6. Antonio, J, and W J Gonyea. “Skeletal muscle fiber hyperplasia.” Medicine and science in sports and exercise vol. 25,12 (1993): 1333-45
  7. Boonyarom, O, and K Inui. “Atrophy and hypertrophy of skeletal muscles: structural and functional aspects.” Acta physiologica (Oxford, England) vol. 188,2 (2006): 77-89. doi:10.1111/j.1748-1716.2006.01613.x
  8. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Dec;31(12):3508-3523. doi: 10.1519/JSC.0000000000002200. PMID: 28834797
  9. Androulakis-Korakakis, P.; Fisher, J.P.; Kolokotronis, P.; Gentil, P.; Steele, J. Reduced Volume ‘Daily Max’ Training Compared to Higher Volume Periodized Training in Powerlifters Preparing for Competition—A Pilot Study. Sports 2018, 6, 86. https://doi.org/10.3390/sports6030086
  10. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Dec;31(12):3508-3523. doi: 10.1519/JSC.0000000000002200. PMID: 28834797
  11. Pareja-Blanco, Fernando et al. “Effects of Velocity Loss During Resistance Training on Performance in Professional Soccer Players.” International journal of sports physiology and performance vol. 12,4 (2017): 512-519. doi:10.1123/ijspp.2016-0170
  12. Pareja-Blanco, F et al. “Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations.” Scandinavian journal of medicine & science in sports vol. 27,7 (2017): 724-735. doi:10.1111/sms.12678
  13. Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., Schnaiter, J. A., Bond-Williams, K. E., Carter, A. S., Ross, C. L., Just, B. L., Henselmans, M., & Krieger, J. W. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Journal of strength and conditioning research, 30(7), 1805–1812. https://doi.org/10.1519/JSC.0000000000001272
  14. Morton, Robert W et al. “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.” British journal of sports medicine vol. 52,6 (2018): 376-384. doi:10.1136/bjsports-2017-097608
  15. Berryman, Claire E et al. “Protein intake trends and conformity with the Dietary Reference Intakes in the United States: analysis of the National Health and Nutrition Examination Survey, 2001-2014.” The American journal of clinical nutrition vol. 108,2 (2018): 405-413. doi:10.1093/ajcn/nqy088

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