but after you update a map a bit you hit the point of dimnishing returns, and it is probably better to focus on practical part than to theorize

Um, yep. And that has been position all along on this series of posts. I've said why I think Atkins works and why I don't think it has anything to do with why the Atkins diet is said to work.

Eat Less, Exercise More for weight loss.

Lift More for strength training.

Of course there are lots of exceptions, and plenty of nuance within these heuristics. But you said it best: The diminishing returns happen quickly for most people and most advice.

My point was only that if someone wants to sell you Magic Muscle Beans and a workout plan that says Lift More, don't buy the beans.