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alexflint comments on Weight training - Less Wrong
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The best research on work-out composition I've found so far is this survey: http://www.motleyhealth.com/strength/weight-training-intensity-or-volume-for-bigger-muscles (links to the studies at the bottom).
This study supports the use of protein supplements but falsifies the hypothesis that timing matters: http://www.ncbi.nlm.nih.gov/pubmed/19478342