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1

I find the ACSM Position Stand is a very credible source of precisely what you want to know. Evidence category A is backed by significant Random Control Trials (RCT) with significant participants Evidence category B is based on limited RCT studies, or a subgroup analysis, or is a meta-analysis. Evidence category C is Non-randomized trials or ...


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There is a paper cited in the top answer for Importance of Rest Days but it looks like it's proceeding from fundamentals rather than looking at the result of an experiment.


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Yes, deadlifting once a week is better than not deadlifting once a week. It won't, however, work very well at making your arms or legs bigger. Maybe look into making a makeshift dip station at home for some quick tricep workouts that don't interfere with studying.


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Exercising only once a week is always going to be hard to make any change to your body. Especially quickly! It is common for routines to expect 3-4 or more sessions a week. If I could only go for a single session a week I would probably keep to a split and do one week Squats Overhead Press Deadlifts Then the next week Squats Bench Dumbbell bent over row. ...


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This is what the American College of Sports Medicine published as their Position Stand on workout programs designed for Hypertrophy (mass): Evidence from well-designed Randomized Control Trials that provide a consistent pattern of findings in the population for which the recommendation is made. ... It is recommended that single- and multiple-joint ...


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I just wanna add something (i might be wrong, a doctor confirmation would be appreciated) but 98% of mass gainers use high in sugar and high IG carbs as a calorie source. Aka maltodextrine or fructose etc. A high dose of sugar (not carbs, >sugar<) in the very long term can give you diabetes. So if you're like me and need a shitload of calories to pack on ...



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