Great article, nice and short, and to the point. This is not news to diet and exercise enthusiasts, however, but it is always nice to see supporting evidence. Strength training, combined with a high-protein diet, is ideal for maintaining or increasing muscle mass even in caloric deficit. Compound exercises, like squats, deadlifts, benchpress, etc, involve greater whole-body muscle recruitment and are more effective than accessory exercises like bicep curls. It is likely, however, that the 3 pounds of muscle gained was attainable because of the relatively untrained status of the participants and their high body fat percentage (article mentions approximately 24% average body fat percentage for the participants). Leaner, more well-trained individuals, have a harder time packing on muscle when in caloric deficit.
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Great article, nice and short, and to the point. This is not news to diet and exercise enthusiasts, however, but it is always nice to see supporting evidence. Strength training, combined with a high-protein diet, is ideal for maintaining or increasing muscle mass even in caloric deficit. Compound exercises, like squats, deadlifts, benchpress, etc, involve greater whole-body muscle recruitment and are more effective than accessory exercises like bicep curls. It is likely, however, that the 3 pounds of muscle gained was attainable because of the relatively untrained status of the participants and their high body fat percentage (article mentions approximately 24% average body fat percentage for the participants). Leaner, more well-trained individuals, have a harder time packing on muscle when in caloric deficit.