Resistance training in the morning verses the evening:
The effects of time-of-day-specific strength training on muscle hypertrophy (muscle enlargement) and maximal strength in men was examined by Sedliak M et al. Subjects were randomized to either a morning training group or an afternoon training group. The groups trained for 10 weeks with training times between 07:00 and 09:00 hours and 17:00 and 19:00 hours in the morning group and the afternoon group respectively. Cross-sectional areas and volume of the quadriceps femoris (is a large muscle group that includes the four prevailing muscles on the front of the thigh) were obtained by magnetic resonance imaging at weeks 0, 10, and 20. Maximum voluntary isometric strength during unilateral knee extensions and the half squat one repetition maximum were tested at weeks 0, 10, and 20. A control group did not train but was tested at all occasions. The entire 20-week training period resulted in significant increases in maximum voluntary contraction and 1 repetition maximum (1RM) in both training groups. In this study, the magnitude of muscular hypertrophy and strength did not statistically differ between the morning or afternoon group. (7)