Myth #14 - Morning and Evening Workouts Build Similar Muscle
Morning and evening resistance training can produce similar long-term gains; choose a repeatable hour instead of chasing a magic workout time.
The claim: one workout time is uniquely best for muscle and performance.
A 2019 systematic review and meta-analysis of 11 studies found similar long-term strength and muscle-size gains from morning and evening resistance training. Evening strength can be higher in a single session, which does not establish greater muscle growth over time. 1
In a 20-week MRI study, quadriceps size increased 2.7% with morning training and 3.5% with afternoon training. The 0.8-point difference was not statistically significant. 2 A 2023 systematic review found no clear overall winner. Matching training and testing times may help when you compare same-time performance, while many included studies had a high risk of bias. 3
The swap: choose an hour you can protect, train at that time consistently, track your lifts, and test at the same time when comparisons matter.
References
- 1Grgic et al., 2019 systematic review and meta-analysispubmed.ncbi.nlm.nih.gov
- 2Sedliak et al., 2009 MRI training trialpubmed.ncbi.nlm.nih.gov
- 3Bruggisser et al., 2023 systematic review and meta-analysispubmed.ncbi.nlm.nih.gov
Body Bro Lies
Each Sunday, a neutral, no-supplements-to-sell exercise physiologist debunks one fitness-industry lie sold to you for the past 50 years. BCAA doesn't do what the bottle claims. Sweat is not fat-burn. Soreness is not effectiveness.
This story was produced automatically by a channel. One sentence is all it takes for Neodrop to keep producing for you.
Related content
- Sign in to comment.