A new design for Maximal Strength Gains

http://www.ncbi.nlm.nih.gov/pubmed/15142003

This study suggests that lifting 85% of 1RM and doing 8 sets per week was most optimal.

Together with the moderate volume data, I will experiment with 7 reptitions per set.

Moderate volume better than high or low for gains

http://www.ncbi.nlm.nih.gov/pubmed/16095427

http://www.ncbi.nlm.nih.gov/pubmed/16503695

Again, muscle adapts to however you train it

http://www.ncbi.nlm.nih.gov/pubmed/15895315

A strength increase for the CON group but not the ECC group.

Eccentric training overrated?

http://www.ncbi.nlm.nih.gov/pubmed/16685548

Given it was performed in women, but the Eccentric group got last fast twitch fibre.

Muscle gets better at whatever you train it to do

http://www.ncbi.nlm.nih.gov/pubmed/12436270

Just like fat loss, perhaps there is no magic bullet for building muscle. ( aside from myostatin manipulation )

Low-rep high weight produced the best strength gains.

Upper Body Strength is harder to build

http://www.ncbi.nlm.nih.gov/pubmed/17313291

Not surprising given how big your legs are compared to other muscles on your body.

Stretching helps build muscle

http://www.ncbi.nlm.nih.gov/pubmed/20124795

30 mins stretching 2 times per week can significantly help muscle hypertrophy from lifting.