HYPERTROPHY | STRENGTH | POWER


117 RESEARCH ARTICLES + 552 GRAPHICS + 2 PHOTOS + 2 VIDEOS + 3 POWERPOINTS


SOURCES INCLUDE: CHRIS BEARDSLEY | YANN LEMEUR


UPDATED OCTOBER 6 – 2019


MUSCLE MASS & STRENGTH


· ALL AGES


RESISTANCE TRAINING VS. AEROBIC EXERCISE → 3 GRAPHICS – OCTOBER 15 – 2018
SPECIFIC TYPES OF STRENGTH – NEURAL & MUSCULAR → 3 GRAPHICS – MAY 19 – 2018
GENETICS | MUSCLE FIBER TYPE | SATELLITE CELLS | MUSCLE MEMORY → 1 RESEARCH ARTICLE + 9 GRAPHICS – SEPTEMBER 24 – 2019
BIOCHEMICAL MARKERS WHEN UNABLE TO EXERCISE – Depression, Confusion, Anger, Fatigue → 2 RESEARCH ARTICLES + 1 GRAPHIC – JULY 30 – 2019


MUSCULAR STRENGTH & ATHLETIC SPORT DEVELOPMENT → 1 RESEARCH ARTICLE + 5 GRAPHICS – JUNE 23 – 2018
– STABILITY TRAINING → 3 GRAPHICS – AUGUST 28 – 2017


· AGING


RESISTANCE TRAINING AND THE BRAIN → 1 RESEARCH ARTICLE + 4 GRAPHICS – SEPTEMBER 24 – 2019


– AGING – BENEFITS OF ACTIVITY – ALL-CAUSE MORTALITY → 4 RESEARCH ARTICLES + 1 GRAPHIC – JULY 30 – 2019
– AGING – RESISTANCE TRAINING FOR OLDER POPULATIONS → POWERPOINT – MAY 6 – 2018
– AGING – SARCOPENIA (LOSS OF MUSCLE) & DYNAPENIA (LOSS OF STRENGTH) → 22 RESEARCH ARTICLES + 6 GRAPHICS – MAY 4 – 2019
– 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 → 8 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


STRENGTH &  HYPERTROPHY/MUSCLE MASS – ALL AGES


· WHAT, WHEN AND HOW OFTEN?


GUIDELINES & PERIODIZATION → 12 GRAPHICS – OCTOBER 6 – 2019
FREQUENCY OF WORKOUTS → 8 GRAPHICS – MARCH 31 – 2019
TIME OF DAY → 3 GRAPHICS – JULY 21  – 2019
– AGING – NUMBER AND TYPE OF WORKOUTS PER WEEK– 1 RESEARCH ARTICLE – DECEMBER 22 – 2017


RECOVERY → 12 GRAPHICS – OCTOBER 6 – 2019
– FOR FOAM ROLLING & STRETCHING INTERACTION WITH RESISTANCE TRAINING SEE WARM-UP | RECOVERY

RECOVERY NUTRITION → 2 GRAPHICS – SEPTEMBER 28


· 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 + 7 GRAPHICS – JULY 3 – 2019
– STRENGTH → 4 GRAPHICS – SEPTEMBER 22 – 2018
MUSCLE ENDURANCE → 7 GRAPHICS – JULY 3 – 2019


· REPETITIONS 


HOW MANY REPS → 11 GRAPHICS – OCTOBER 6 – 2019
RANGE OF MOTION (ROM) → 7 GRAPHICS – JANUARY 18 – 2019
TEMPO or SPEED OF REP → 2 GRAPHICS – OCTOBER 2 – 2018
ECCENTRIC TRAINING or NEGATIVES → 14 GRAPHICS – JULY 21 – 2019
FORCED REPS → 3 GRAPHICS – MARCH 31 – 2019
ISOMETRICS → 1 GRAPHIC – JULY 1 – 2019


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


· SETS


VOLUME → Total Number of Sets – 20 GRAPHICS – DECEMBER 31 – 2018
– AGING – VOLUME → 2 RESEARCH ARTICLES + 1 GRAPHIC – AUGUST 16 – 2019


PUSH-PULL SUPERSETS → 4 GRAPHICS – OCTOBER 4 – 2018
SETS TO FAILURE → 5 GRAPHICS – DECEMBER 18 – 2018
CLUSTER SETS and REST PAUSE BETWEEN REPS → 1 RESEARCH ARTICLE + 8 GRAPHICS – MARCH 31 – 2019
DROP SETS → 1 ARTICLE  + 9 GRAPHICS – MARCH 31 – 2019
BACK-OFF or BURN-OUT SETS → 2 GRAPHICS – MARCH 31 – 2019


– REST BETWEEN SETS → 11 GRAPHICS – AUGUST 23 – 2019
– AGING – REST BETWEEN SETS → 1 RESEARCH ARTICLE  – AUGUST 15 – 2018


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


· 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
UNILATERAL TRAINING → 2 GRAPHICS – MAY 12 – 2019


· OTHER CONSIDERATIONS


ACCOMMODATING or VARIABLE RESISTANCE – CHAINS, BANDS → 12 GRAPHICS – MARCH 31 – 2019


MUSCLES AND EXERCISE RESEARCH


MUSCLE VOLUME – THE SIZE OF MUSCLES – 3 GRAPHICS – APRIL 19 – 2019


· UPPER BODY


PUSH: BENCH – DB PRESS – PUSH-UPS – DIPA – OVERHEADS → 27 GRAPHICS – SEPTEMBER 24 – 2019
PULLS: CHINS – LAT PULLS – ROWS – SHRUGS → 2 RESEARCH ARTICLES + 23 GRAPHICS – JULY 21 – 2019
NECK → 1 GRAPHIC – JANUARY 14 – 2018
SHOULDERS → 11 GRAPHICS – SEPTEMBER 24 – 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 RESEARCH ARTICLES + 7 GRAPHICS – OCTOBER 6 – 2019


· LOWER BODY


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


GLUTES → 34 GRAPHICS + 2 RESEARCH ARTICLES – OCTOBER 5 – 2019
QUADS → 17 GRAPHICS – SEPTEMBER 24 – 2019
– SQUATS → 29 GRAPHICS + 1 RESEARCH ARTICLE – SEPTEMBER 24 – 2019
– DEADLIFTS → 9 GRAPHICS – OCTOBER 5 – 2018
– KETTLE BELL SWINGS 2 GRAPHICS – OCTOBER 7 – 2017
– LUNGES – SPLIT SQUAT – STEP-UPS → 10 GRAPHICS – SEPTEMBER 24 – 2019


 POSTERIOR CHAIN: ERECTORS – GLUTES – HAMSTRINGS → 22 GRAPHICS – APRIL 6 – 2019
– AGING – HAMSTRINGS → 1 GRAPHIC – FEBRUARY 5 – 2017


HIP ADDUCTION – ABDUCTION – EXTENSION → 10 GRAPHICS + 1 VIDEO – SEPTEMBER 24 – 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 – 15 GRAPHICS – SEPTEMBER 28 – 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 → 12 GRAPHICS – SEPTEMBER 28 – 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


· 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 …


Comments are closed.