POWER | MUSCLE MASS & STRENGTH


101 RESEARCH ARTICLES + 492 GRAPHICS + 2 PHOTOS + 2 VIDEOS + 2 POWERPOINTS


UPDATED JANUARY 28 – 2019


POWER


· AGING


– AGING – NEUROMUSCULAR → 4 RESEARCH ARTICLES + 1 GRAPHIC – JUNE 21 – 2018
– AGING – RESISTANCE STRENGTH TRAINING → 4 RESEARCH ARTICLES
– AGING – POWER AND IT’S RELATIONSHIP TO BALANCE → 1 RESEARCH ARTICLE – MAY 4 – 2018
– AGING – OXIDATIVE STRESS → 1 RESEARCH ARTICLE
– AGING – TORQUE DEPRESSION → 1 RESEARCH ARTICLE


· ALL AGES


RECOMMENDATIONS → 6 GRAPHICS – JUNE 22 – 2017


RESISTANCE TRAINING – SPEED OF REP – RATE OF FORCE DEVELOPMENT – RFD → 15 GRAPHICS – JANUARY 29 – 2019
PAP – POST-ACTIVATION POTENTIATION – 1 GRAPHICS – JANUARY 1 – 2019
 UPPER BODY POWER → 2 GRAPHICS – OCTOBER 14 – 2017


ASYMMETRY → 1 GRAPHIC
STATIC STRETCHING → 1 RESEARCH ARTICLE


· ALL AGES – PLYOMETRICS & JUMPING


VERTICAL JUMP → 23 GRAPHICS – DECEMBER 18 – 2018
HORIZONTAL JUMP → 3 GRAPHICS – AUGUST 7 – 2017
PLYOMETRICS → 9 GRAPHICS – JANUARY 29 – 2019
– PROGRESSION OF JUMPS & PLYOS GRAPHICS: HANSEN


MUSCLE MASS & STRENGTH


· ALL AGES


RESISTANCE TRAINING VS. AEROBIC EXERCISE → 3 GRAPHICS – OCTOBER 15 – 2018
SPECIFIC TYPES OF STRENGTH – NEURAL & MUSCULAR → 6 GRAPHICS – MAY 19 – 2018
– PHYSIOLOGY – GENETICS | MUSCLE FIBER TYPE | SATELLITE CELLS | MUSCLE MEMORY → 1 RESEARCH ARTICLE + 8 GRAPHICS – JANUARY 16 – 2019


MUSCULAR STRENGTH & ATHLETIC SPORT DEVELOPMENT → 1 RESEARCH ARTICLE + 5 GRAPHICS – JUNE 23 – 2018
– STABILITY TRAINING → 3 GRAPHICS – AUGUST 28 – 2017
RESISTANCE TRAINING AND THE BRAIN → 1 RESEARCH ARTICLE + 2 GRAPHICS – JANUARY 20 – 2019


· AGING


– AGING – RESISTANCE TRAINING FOR OLDER POPULATIONS → POWERPOINT – MAY 6 – 2018
– AGING – SARCOPENIA (LOSS OF MUSCLE) & DYNAPENIA (LOSS OF STRENGTH) → 22 RESEARCH ARTICLES + 5 GRAPHICS – SEPTEMBER 17 – 2018
– AGING – WHICH MUSCLES ARE MORE LIKELY TO ATROPHY WITH AGE → 1 GRAPHIC – FEBRUARY 4 – 2017
– AGING – MRI IMAGE OF AGING THIGH MUSCLE → 70 yr old Triathlete vs. Sedentary 74 yr. old
– AGING – PHOTO OF 5 LBS OF MUSCLE VS. 5 LBS. OF FAT


– AGING – MUSCLE PROTEIN SYNTHESIS & RECOVERY FROM EXERCISE → 1 RESEARCH ARTICLE – APRIL 22 – 2017
– AGING – MUSCLE FIBER & MUSCLE FIBER TYPE – FAST & SLOW TWITCH → 5 RESEARCH ARTICLES + 1 GRAPHIC – MARCH 31 – 2018
– AGING – SATELLITE CELLS | O2 DELIVERY | CAPILLARIZATION → 2 RESEARCH ARTICLES + 2 GRAPHICS – DECEMBER 18 – 2018


– AGING – GENETIC FINGERPRINT & CELLULAR AGING OF MUSCLE → 7 RESEARCH ARTICLES + 7 GRAPHICS – AUGUST 18 – 2017
– AGING – LONGEVITY → 5 RESEARCH ARTICLES + 2 GRAPHICS – DECEMBER 18 – 2018
– AGING – THE AGING OF THE ELITE MALE ATHLETE → 1 RESEARCH ARTICLE – MARCH 5 – 2017
– AGING – ANABOLIC RESISTANCE → 3 RESEARCH ARTICLES – MARCH 5 – 2017


– AGING – METABOLISM → 1 GRAPHIC – APRIL 21 – 2018


– AGING – INJURY RISK → 2 RESEARCH ARTICLES – MARCH 5 – 2017
– AGING – WOMEN vs. MEN → 2 RESEARCH ARTICLES
– AGING – THERE ARE NO NON-RESPONDERS → 1 RESEARCH ARTICLE + 1 GRAPHIC – NOVEMBER 18 – 2017
– AGING – OXIDATIVE STRESS → 1 RESEARCH ARTICLE


– FOR FOAM ROLLING & STRETCHING INTERACTION WITH RESISTANCE TRAINING SEE TRAINING SCIENCE


STRENGTH &  HYPERTROPHY/MUSCLE MASS – ALL AGES


· WHAT, WHEN AND HOW OFTEN?


PERIODIZATION → 7 GRAPHICS – OCTOBER 2 – 2018
FREQUENCY OF WORKOUTS → 3 GRAPHICS – OCTOBER 2 – 2018
RECOVERY → 9 GRAPHICS – JANUARY 16 – 2019
TIME OF DAY
→ 1 GRAPHIC – MAY 17 – 2017
– AGING – NUMBER AND TYPE OF WORKOUTS PER WEEK – 1 RESEARCH ARTICLE – DECEMBER 22 – 2017


· HOW HEAVY?


NOTE: LOAD (HOW MUCH WEIGHT)  = VOLUME x AN INTENSITY FACTOR

HYPERTROPHY/MUSCLE MASS VS. STRENGTH – HOW HEAVY SHOULD YOU LIFT → 2 ARTICLES + 1 COMMENTARY + 11 GRAPHICS – JANUARY 18 – 2019
– STRENGTH → 9 GRAPHICS – SEPTEMBER 22 – 2018
MUSCLE ENDURANCE → 6 GRAPHICS – MAY 14 – 2018


· EXERCISES


VARYING EXERCISE AND/OR LOAD FOR A BODY PART – 1 GRAPHIC – AUGUST 28 – 2017


· SETS


VOLUME → Total Number of Sets – 23 GRAPHICS – DECEMBER 31 – 2018
– AGING – VOLUME → 2 RESEARCH ARTICLES


PUSH-PULL SUPERSETS → 4 GRAPHICS – OCTOBER 4 – 2018
SETS TO FAILURE → 5 GRAPHICS – DECEMBER 18 – 2018
BACK-OFF or BURN-OUT SETS → 1 GRAPHIC – OCTOBER 4 – 2018
CLUSTER SETS or REST BETWEEN REPS → 1 RESEARCH ARTICLE + 6 GRAPHICS – OCTOBER 4 – 2018
DROP SETS → 1 ARTICLE  + 6 GRAPHICS – JANUARY 28 – 2019
PRE-EXHAUSTION SETS → 2 GRAPHICS – JANUARY 17 – 2017


– REST BETWEEN SETS → 10 GRAPHICS – JUNE 27 – 2018
– AGING – REST BETWEEN SETS → 1 RESEARCH ARTICLE  – AUGUST 15 – 2018


STRETCHING – BETWEEN SETS → 2 GRAPHICS – AUGUST 20 – 2017


· REPETITIONS 


HOW MANY REPS → 9 GRAPHICS – JANUARY 16 – 2019
RANGE OF MOTION (ROM) → 7 GRAPHICS – JANUARY 18 – 2019
TEMPO or SPEED OF REP → 2 GRAPHICS – OCTOBER 2 – 2018
ECCENTRIC TRAINING or NEGATIVES → 10 GRAPHICS – DECEMBER 18 – 2018
FORCED REPS → 2 GRAPHICS – FEB 20 – 2017


– AGING – REPS TO FAILURE OR NOT → 1 RESEARCH ARTICLE – APRIL 14 – 2018


· OTHER CONSIDERATIONS


ACCOMMODATING or VARIABLE RESISTANCE – CHAINS, BANDS → 10 GRAPHICS – JANUARY 28 – 2018


– ARNOLD → FOR A FUN READ – FROM THE OLD MUSCLE MAGS + MORE → 27 GRAPHICS – OCTOBER 14 – 2017


MUSCLES AND EXERCISE RESEARCH


· UPPER BODY RESEARCH


PUSH → 17 GRAPHICS – OCTOBER 15 – 2018
PULL (INCLUDES ROWS) → 22 GRAPHICS – DECEMBER 31 – 2018
NECK→ 1 GRAPHIC – JANUARY 14 – 2018
SHOULDERS → 9 GRAPHICS – OCTOBER 4 – 2018
SHOULDER – ROTATOR CUFF → 3 GRAPHICS + 1 VIDEO – OCTOBER 1 – 2017
TRICEPS → 7 GRAPHICS – OCTOBER 6 – 2018
– BICEPS → 11 GRAPHICS – OCTOBER 5 – 2018
ABS → 2 GRAPHICS – OCTOBER 15 – 2018


· LOWER BODY


HYPERTROPHY or BUILDING MUSCLE MASS – LOWER BODY 3 GRAPHICS – JULY 2 – 2018


GLUTES → 16 GRAPHICS + 1 RESEARCH ARTICLE- OCTOBER 6 – 2018
QUADS → 9 GRAPHICS – OCTOBER 5 – 2018
– SQUATS → 19 GRAPHICS – DECEMBER 31 – 2018
– DEADLIFTS → 9 GRAPHICS – OCTOBER 5 – 2018
– KETTLE BELL SWINGS 2 GRAPHICS – OCTOBER 7 – 2017
– LUNGES & SPLIT SQUATS → 7 GRAPHICS – OCTOBER 5 – 2018


 POSTERIOR CHAIN – ERECTORS, GLUTES, HAMSTRINGS – RESEARCH → 17 GRAPHICS – OCTOBER 6 – 2018
– AGING – HAMSTRINGS → 1 GRAPHIC – FEBRUARY 5 – 2017


HIP EXTENSION → 2 GRAPHICS – MARCH 24 – 2018
HIP ADDUCTION → 1 GRAPHIC + 1 VIDEO – OCTOBER 6 – 2018
HIP ABDUCTION → 1 GRAPHIC – OCTOBER 6 – 2018


LOWER LEG – RESEARCH → 10 GRAPHICS – OCTOBER 7 – 2018
– FEET – RESEARCH → 3 RESEARCH ARTICLES – MAY 20 – 2018


 

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