Muscle growth studies, categorized and summarized. All in one place.

If a study measured muscle growth, there's a good chance it is included or will be included in Muscle Sheets.

Studies are organized by category. For example, the "Training Volume" spreadsheet includes studies comparing different set volumes and their effects on muscle growth. Each study is summarized in a single row, with columns that provide a link to the original study,  participant details, study duration, training program, rest between sets, proximity to failure, progression method, how muscle growth was measured, muscle growth outcomes (pre and post means with standard deviations), within-group effect sizes, percent changes, and a brief notes section for any additional context.

You can see a preview of what it looks like in the video above.

Anyone who has read and enjoys keeping up with muscle growth and training related studies will love Muscle Sheets. From established researchers all the way to science loving coaches and trainees.

This product might not be useful for those completely unfamiliar with research on this topic. While the summaries can certainly strengthen your understanding, if you have no foundation you may be prone to misinterpretation and confusion.

There are currently 10 categories with over 150 randomized controlled trials reviewed. Training volume; frequency; progressing volume; rest periods; lengthened biased training; training heavy vs light; proximity to failure; machines vs free weights; attentional focus; and progressing reps vs load. Some categories have 1 study, and others have over 35. Within the first 6 months of launch the number of studies will more than double due to added categories. 

Updates will be made every month, adding both newly published studies and previously overlooked ones to existing categories. New categories will also be introduced at that pace early on, but the rate will slow over time as the primary topics become fully covered. Several categories are expected to support new meta-analyses or strengthen existing ones, which is an exciting part of the project.

Like death and taxes, typos and errors are, unfortunately, inevitable. They show up even in published studies, and they sometimes sneak into Muscle Sheets too. The difference is that we can correct them much faster. If you spot something off, don’t hesitate to reach out.

Especially for an updating product, the price is relatively low. Keeping it accessible supports the core mission: putting more eyes on the evidence and building a community of sharp minds who love muscle science but may not have the time to read and compile the evidence themselves.