104 RESEARCH ARTICLES + 584 GRAPHICS + 2 PHOTOS + 2 VIDEOS + 3 POWERPOINTS
UPDATED APRIL 6 – 2019
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 → 11 GRAPHICS – MARCH 31 – 2019
– FREQUENCY OF WORKOUTS → 8 GRAPHICS – MARCH 31 – 2019
– RECOVERY → 10 GRAPHICS – APRIL 6 – 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 + 13 GRAPHICS – APRIL 6 – 2019
– STRENGTH → 5 GRAPHICS – SEPTEMBER 22 – 2018
– MUSCLE ENDURANCE → 6 GRAPHICS – MAY 14 – 2018
· EXERCISES
– COMPOUND VS. ISOLATION EXERCISES → 2 GRAPHICS – MARCH 31 – 2019
– VARYING EXERCISE AND/OR LOAD FOR A BODY PART → 1 GRAPHIC – AUGUST 28 – 2017
– EXERCISE ORDER EFFECTS RESULTS MUSCLES INVOLVED → 1 GRAPHIC – APRIL 6 – 2019
· 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 → 2 GRAPHICS – MARCH 31 – 2019
– CLUSTER SETS or REST PAUSE BETWEEN REPS → 1 RESEARCH ARTICLE + 8 GRAPHICS – MARCH 31 – 2019
– DROP SETS → 1 ARTICLE + 9 GRAPHICS – MARCH 31 – 2019
– PRE-EXHAUSTION SETS → 3 GRAPHICS – MARCH 31 – 2019
– 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 → 3 GRAPHICS – MARCH 31 – 2019
– AGING – REPS TO FAILURE OR NOT → 1 RESEARCH ARTICLE – APRIL 14 – 2018
· OTHER CONSIDERATIONS
– ACCOMMODATING or VARIABLE RESISTANCE – CHAINS, BANDS → 12 GRAPHICS – MARCH 31 – 2019
– ARNOLD → FOR A FUN READ – FROM THE OLD MUSCLE MAGS + MORE → 27 GRAPHICS – OCTOBER 14 – 2017
MUSCLES AND EXERCISE RESEARCH
· UPPER BODY
– PUSH: BENCH – DB PRESS – PUSH-UPS – OVERHEADS → 24 GRAPHICS – MARCH 31 – 2019
– PULLS: CHINS – LAT PULLS – ROWS – SHRUGS → 23 GRAPHICS – MARCH 31 – 2019
– NECK→ 1 GRAPHIC – JANUARY 14 – 2018
– SHOULDERS → 10 GRAPHICS – MARCH 31 – 2019
– SHOULDER – ROTATOR CUFF → 3 GRAPHICS + 1 VIDEO – OCTOBER 1 – 2017
– TRICEPS → 9 GRAPHICS – APRIL 6 – 2019
– BICEPS → 12 GRAPHICS – MARCH 31 – 2019
– ABS → 2 GRAPHICS – OCTOBER 15 – 2018
· LOWER BODY
– HYPERTROPHY or BUILDING MUSCLE MASS – LOWER BODY → 3 GRAPHICS – JULY 2 – 2018
– GLUTES → 18 GRAPHICS + 1 RESEARCH ARTICLE – APRIL 3 – 2019
– QUADS → 9 GRAPHICS – OCTOBER 5 – 2018
– SQUATS → 21 GRAPHICS – MARCH 31 – 2019
– DEADLIFTS → 9 GRAPHICS – OCTOBER 5 – 2018
– KETTLE BELL SWINGS → 2 GRAPHICS – OCTOBER 7 – 2017
– LUNGES – SPLIT SQUAT – STEP-UPS → 8 GRAPHICS – APRIL 6 – 2019
– POSTERIOR CHAIN: ERECTORS – GLUTES – HAMSTRINGS → 22 GRAPHICS – APRIL 6 – 2019
– AGING – HAMSTRINGS → 1 GRAPHIC – FEBRUARY 5 – 2017
– HIP ADDUCTION – ABDUCTION – EXTENSION → 5 GRAPHICS + 1 VIDEO – APRIL 4 – 2019
– LOWER LEG – RESEARCH → 10 GRAPHICS – OCTOBER 7 – 2018
– FEET – RESEARCH → 3 RESEARCH ARTICLES + 1 GRAPHIC – APRIL 3 – 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 – 13 GRAPHICS – FEBRUARY 23 – 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 → 10 GRAPHICS – APRIL 4 – 2019
– PROGRESSION OF JUMPS & PLYOS GRAPHICS: HANSEN
SPEED
· INTERVALS | TEMPOS
– INTERVAL TRAINING → 9 GRAPHICS – MARCH 16 – 2019
– INTERVAL TRAINING → 1 POWERPOINT – YANN LEMEUR – 2015
– AGING – INTERVAL TRAINING → 2 RESEARCH ARTICLES
– EASY TO FOLLOW INTERVAL PROGRAM → CLICK HERE
· SPRINTING
– MUSCLE INVOLVEMENT → 10 GRAPHICS – DECEMBER 18 – 2018
– AGING – MUSCLE FIBER TYPE → 1 RESEARCH ARTICLE – 2006
– TRAINING METHODS → 7 GRAPHICS – MARCH 16 – 2019
– RESISTANCE TRAINING → 7 GRAPHICS – DECEMBER 11 – 2018
– DOWNHILL SPRINTING → 1 GRAPHIC – 2008
– SLED TRAINING → 5 GRAPHICS – JANUARY 21 – 2018
– ACCELERATION – DECELERATION – CHANGE OF DIRECTION → 10 GRAPHICS – MARCH 16 – 2019
· AGING – SPRINT VIDEOS
2013 European Indoor Masters Track Championships 60 metre
– Watch these Master’s Athletes compete. They are really something.
– While very few of us over 60’s, or for that matter anybody at any age, can run like these folks, it nevertheless shows all of us what can be done when one trains hard into old age.
(1) Men 60-64. Women 60-64: www.youtube.com/watch?v=c7EUeVhR1kc
(2) Men 65-69. Women 65-69: www.youtube.com/watch?v=lZUNsBawX4M …
(3) Men 70-74. Women 70-74: www.youtube.com/watch?v=aFGqsLh145U …
(4) Men 75-79. Women 75-79: www.youtube.com/watch?v=7-N0N5Kea8g
(5) Men 80-84. Women 80-84: www.youtube.com/watch?v=741JiwIrwO0
(6) Men 85-89. Women 85-89: www.youtube.com/watch?v=PfMk6tc
(7) Men 90-94: www.youtube.com/watch?v=p5OhyOYYLWI …