83 RESEARCH ARTICLES + 356 GRAPHICS + 2 PHOTOS + 2 VIDEOS + 1 POWERPOINT
UPDATED OCTOBER 15 – 2018
NOTE: ORIGINAL SOURCE IS ON EACH GRAPHIC
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
– MUSCLE FIBER TYPE → 4 GRAPHICS – JULY 7 – 2018
– SATELLITE CELLS | O2 DELIVERY | CAPILLARIZATION → 1 RESEARCH ARTICLE + 1 GRAPHIC – JUNE 8 – 2017
– MUSCULAR STRENGTH & ATHLETIC SPORT DEVELOPMENT → 1 RESEARCH ARTICLE + 5 GRAPHICS – JUNE 23 – 2018
– MUSCLE MEMORY → 1 GRAPHIC – JUNE 19 – 2018
– STABILITY TRAINING → 3 GRAPHICS – AUGUST 28 – 2017
· 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 + 1 GRAPHIC – JUNE 8 – 2017
– AGING – GENETIC FINGERPRINT & CELLULAR AGING OF MUSCLE → 7 RESEARCH ARTICLES + 7 GRAPHICS – AUGUST 18 – 2017
– AGING – LONGEVITY → 5 RESEARCH ARTICLES + 1 GRAPHIC – DECEMBER 30 – 2017
– 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 → 6 GRAPHICS – OCTOBER 2 – 2018
– 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 + 9 GRAPHICS – OCTOBER 2 – 2018
– 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 – 21 GRAPHICS – OCTOBER 15 – 2018
– AGING – VOLUME → 2 RESEARCH ARTICLES
– PUSH-PULL SUPERSETS → 4 GRAPHICS – OCTOBER 4 – 2018
– SETS TO FAILURE → 4 GRAPHICS – OCTOBER 4 – 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 + 5 GRAPHICS – OCTOBER 22 – 2017
– 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 → 4 GRAPHICS – OCTOBER 2 – 2018
– RANGE OF MOTION (ROM) → 6 GRAPHICS – OCTOBER 6 – 2018
– TEMPO or SPEED OF REP → 2 GRAPHICS – OCTOBER 2 – 2018
– ECCENTRIC TRAINING or NEGATIVES → 9 GRAPHICS – JUNE 23 – 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 → 9 GRAPHICS – OCTOBER 15 – 2018
– OVERREACHING → 1 GRAPHIC – OCTOBER 2 – 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 (& ROW) → 21 GRAPHICS – OCTOBER 6 – 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 → 15 GRAPHICS – OCTOBER 5 – 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