The use of red light therapy (RLT) to encourage muscle growth has been researched and examined in several academic studies, with a mixture of results.

Studies Supporting the Effects of RLT on Muscle Hypertrophy

• “Effects of Red and Near-Infrared Light-Emitting Diodes on Human Muscle Performance and Recovery” (2014) – PubMed Link

The study found that RLT improved muscle strength and reduced muscle soreness after exercise. Whilst this doesn’t show a direct increase in muscle size, increase in strength and recovery would most likely, lead to enhance sports performance and muscle mass in the medium to long term.

• “Effects of Light-Emitting Diode Therapy on Muscle Hypertrophy, Gene Expression, Performance, Damage, and Delayed-Onset Muscle Soreness” (2015) – PubMed Link

This study found that RLT increased muscle mass and strength in healthy adults.

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The present study shows for the first time the beneficial effects of phototherapy by LEDT on skeletal muscles of genetically identical humans (monozygotic twins) subjected to a strength training program. Light-emitting diode therapy compared with placebo therapy promoted a resistance to muscle fatigue, reduced a biochemical marker of muscle damage (CK), lessened the score of delayed onset muscle soreness (VAS), and reduced expression of genes related to inflammation (IL-1A) and atrophy (MSTN). Moreover, LEDT increased the maximal load achievable in exercise, the expression of genes related to oxidative stress defense (SOD2), and protein synthesis (mTOR) and produced thigh muscle hypertrophy shown by MRI.”

The LEDs used were 850 nm – which is red light:

Image Source

• here are some results from consensus.app, an ai search engine that summarises scientific papers:

some studies on red light therapy as a pre workout:

https://pubmed.ncbi.nlm.nih.gov/23672326/

Does phototherapy enhance skeletal muscle contractile function and postexercise recovery? A systematic review

Paul A Borsa et al. J Athl Train. 2013 Jan-Feb

Phototherapy administered before resistance exercise consistently has been found to provide ergogenic and prophylactic benefits to skeletal muscle.

Conclusion

My scientific conclusion is that with the power of magic, red light therapy can indeed enhance muscle gains from pumping iron.

Best Protocol for Using Red Light Therapy for Muscle Growth

• Use a red light device with wavelengths between 600 and 900 nanometers. These wavelengths are most effective at penetrating muscle tissue.
• Apply the light to the muscles you want to grow. You can use a variety of devices, including handheld wands, panels, and masks. You’ll probably want a panel for bodybuilding and recovery though.
• Treat the muscles – i.e. stand in front of the panel, for 10-30 minutes per session, 2-3 times per week.
• Combine RLT with resistance training. This will help you to build muscle more effectively. Obviously.

You can also use red light therapy before training to increase intensity and afterwards for enhanced recovery.

• Use red light therapy at your own risk
• Use a high-quality device from a reputable manufacturer.
• Clean the device before and after each use.
• Avoid looking directly at the light source.
• Do not use RLT if you are pregnant or breastfeeding.
• Talk to your doctor before using RLT if you have any health conditions.