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Muscle Gain & Exercise

Our evidence-based analysis on muscle gain & exercise features 111 unique references to scientific papers.

Research analysis led by and reviewed by the Examine team.
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Frequently Asked Questions and Articles on Muscle Gain & Exercise

Will lifting weights convert my fat into muscle?
Lifting weights can increase muscle mass and induce fat loss, but these are two separate processes.
Why do my muscles get sore?
Muscle soreness after exercise usually goes away quickly, but prolonged muscle soreness, otherwise known as Delayed Onset Muscle Soreness (DOMS), can last for days. Non-steroidal Anti-inflammatory agents (NSAIDs), light exercise, massage, and good nutrition can play a role in alleviating or preventing DOMS.
Can creatine increase your testosterone levels?
There is no convincing evidence that creatine can increase your testosterone levels.
Can drinking wine really replace exercise?
Does creatine benefit elite athletes?
Creatine benefits all exercise for all individuals when it is strength based. However, this benefit does appear to be less noticeable to elite athletes than it does to novice athletes.
Fact check: does glutamine build muscle?
Glutamine supplementation does not affect body composition, but it may accelerate strength recovery from resistance-training sessions and reduce the occurrence of infections in hard-training endurance athletes.
How do I get a six-pack?
You eat less food to reduce body fat. There will be abdominal muscles under the fat, and adding some muscle to this area (resistance training) can make them appear more aesthetic; fat loss is the main predictor, however
Is it better to do aerobic exercise fasted?
Fasted cardio uses more fatty acids while exercising, but over the long term has negligible fat loss benefits. Fasted vs fed has little effect on performance except when nearing maximal effort.
Why you shouldn't be always taking antioxidants, especially if you want to build muscle
A recent study suggests that antioxidant supplements could hamper your muscle building efforts, because increased oxidation is needed to repair damage to muscle cells (aka build muscle).
Are bodybuilding diets healthy?
Bodybuilding diets typically include lots of protein, strict limits on ultraprocessed food, and bulking and cutting cycles. Many of the characteristics of bodybuilding diets are healthful, but not all of them.
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