STRENGTH | MUSCLE


81 ARTICLES + 405 INFOGRAPHICS + 2 PHOTOS + 2 VIDEOS

UPDATED NOVEMBER 22 – 2017


· TO ENLARGE THE INFOGRAPHICS & IMAGES:
– GOOGLE CHROME: RIGHT CLICK ON INFOGRAPHICS & PHOTOS → OPEN IN NEW TAB
– FIREFOX: RIGHT CLICK ON INFOGRAPHICS & IMAGES → VIEW IMAGE

MUSCLE MASS & STRENGTH


· ALL AGES


SPECIFIC TYPES OF STRENGTH → 2 INFOGRAPHICS – JULY 28 – 2017
HYPERTROPHY – MUSCLE MASS → 1 ARTICLE + 24 INFOGRAPHICS – NOVEMBER 19 – 2017
– ARNOLD → FOR A FUN READ – FROM THE OLD MUSCLE MAGS + MORE → 27 INFOGRAPHICS – OCTOBER 14 – 2017
1RM – MAXIMAL STRENGTH → 3 INFOGRAPHICS – NOVEMBER 19 – 2017
NEURAL & MUSCULAR ADAPTATIONS → 15 INFOGRAPHICS – NOVEMBER 18 -2017
MUSCULAR STRENGTH & ATHLETIC DEVELOPMENT → 1 ARTICLE + 1 INFOGRAPHIC
ENDURANCE TRAINING BENEFITS → 3 INFOGRAPHICS – NOVEMBER 17 – 2017
STRETCHING & RESISTANCE TRAINING → 4 INFOGRAPHICS – OCTOBER 9 – 2017
– STABILITY TRAINING → 4 INFOGRAPHICS – AUGUST 28 – 2017
– METABOLIC TRAINING → 4 INFOGRAPHICS – OCTOBER 1 – 2017

· AGING


– AGING – GENETIC FINGERPRINT & CELLULAR AGING OF MUSCLE → 7 ARTICLES +  6 INFOGRAPHICS – AUGUST 18 – 2017
– AGING – LONGEVITY → 5 ARTICLES – APRIL 22 – 2017
– AGING – DYNAPENIA – Age related loss of muscle strength and power → 5 ARTICLES – APRIL 22 – 2017
– AGING – SARCOPENIA – Age related loss of muscle mass → 14 ARTICLES + 1 INFOGRAPHIC – AUGUST 12 – 2017
– AGING – WHICH MUSCLES ARE MORE LIKELY TO ATROPHY WITH AGE → 1 INFOGRAPHIC – 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 ARTICLE – APRIL 22 – 2017
– AGING – MUSCLE FIBER & MUSCLE FIBER TYPE – Fast and Slow Twitch → 5 ARTICLES – APRIL 22 – 2017
– AGING – SATELLITE CELLS | O2 DELIVERY | CAPILLARIZATION → 3 ARTICLES + 2 GRAPHICS – JUNE 8 – 2017
– AGING – THE AGING OF THE ELITE MALE ATHLETE → 1 ARTICLE – MARCH 5 – 2017
– AGING – ANABOLIC RESISTANCE → 3 ARTICLES – MARCH 5 – 2017
– AGING – INJURY RISK → 2 ARTICLES – MARCH 5 – 2017
– AGING – WOMEN vs. MEN → 2 ARTICLES
– AGING – THERE ARE NO NON-RESPONDERS → 1 ARTICLE + 1 INFOGRAPHIC – NOVEMBER 18 – 2017
– AGING – OXIDATIVE STRESS → 1 ARTICLE

WORKOUT GUIDELINES – ALL AGES


· WHEN AND HOW OFTEN


FREQUENCY OF TRAINING OR RECOVERY – 7 INFOGRAPHICS – OCTOBER 29 – 2017
TIME OF DAY
 – 2 INFOGRAPHICS – MAY 17 – 2017
AUTO-REGULATION – 6 INFOGRAPHICS – SEPTEMBER 30 – 2017
– AGING – MAINTENANCE WEEKS

· EXERCISES


VARYING EXERCISE FOR A BODY PART – 1 INFOGRAPHIC – AUGUST 28 – 2017
MULTI-JOINT TRAINING – 1 INFOGRAPHIC – JUNE 30 – 2017

· LOAD AND INTENSITY


NOTE: LOAD (HOW MUCH WEIGHT)  = VOLUME x AN INTENSITY FACTOR
HOW HEAVY SHOULD YOU LIFT → 4 ARTICLES + 1 COMMENTARY + 11 INFOGRAPHICS – NOVEMBER 19 – 2017
ACCOMMODATING or VARIABLE RESISTANCE – CHAINS, BANDS → 13 INFOGRAPHICS – NOVEMBER 19 – 2017

· SETS


VOLUME – Total Number of Sets – 14 INFOGRAPHICS – NOVEMBER 18 – 2017
– AGING – VOLUME – 2 ARTICLES
PUSH-PULL – 4 INFOGRAPHICS – SEPTEMBER 23 – 2017
SUPERSETS – 2 INFOGRAPHICS – APRIL 4 – 2017
GIANT SETS – 2 INFOGRAPHICS – OCTOBER 14 – 2017
SETS TO FAILURE – 8 INFOGRAPHICS – AUGUST 6 – 2017
BACK-OFF SETS – 1 INFOGRAPHIC – FEBRUARY 4 – 2017
DROP SETS –  1 ARTICLE  + 5 INFOGRAPHICS – OCTOBER 22 – 2017
PRE-EXHAUSTION SETS – 2 INFOGRAPHICS – JANUARY 17 – 2017
– REST BETWEEN SETS → 10 INFOGRAPHICS – NOVEMBER 19 – 2017
STRETCHING – BETWEEN SETS – 3 INFOGRAPHICS – AUGUST 20 – 2017

· REPETITIONS 


HOW MANY REPS – 9 INFOGRAPHICS – NOVEMBER 19 – 2017
RANGE OF MOTION (ROM) – 5 INFOGRAPHICS – AUGUST 26 – 2017
ECCENTRIC TRAINING or NEGATIVES → 18 INFOGRAPHICS – NOVEMBER 19 – 2017
FORCED REPS → 2 INFOGRAPHCS – FEB 20 – 2017
BURNOUT REPS → 1 INFOGRAPHICS – OCTOBER 25 – 2017
– REST BETWEEN REPS → 5 INFOGRAPHICS – JULY 8 – 2017
– FOR SPEED OF REP – RATE OF FORCE DEVELOPMENT (RFD) – GO TO POWER | SPEED SECTION

UPPER BODY


· MUSCLES & EXERCISES


CHEST
CHEST RESEARCH → 17 INFOGRAPHICS – SEPTEMBER 30 – 2017
– BENCH PRESS – RESEARCH → 11 INFOGRAPHICS – AUGUST 28 – 2017
– PUSH-UPS – RESEARCH → 3 INFOGRAPHICS – AUGUST 28 – 2017
UPPER BACK
– UPPER BACK ANATOMY → 6 INFOGRAPHICS – OCTOBER 10 – 2017
UPPER BACK RESEARCH → 8 INFOGRAPHICS – APRIL 21 – 2017
– CHINS & LAT PULLS – RESEARCH → 5 INFOGRAPHICS – OCTOBER 10 – 2017
– ROWS – RESEARCH → 5 INFOGRAPHICS – JULY 29 – 2017
TRAPEZIUS
TRAPEZIUS RESEARCH →  4 INFOGRAPHICS – APRIL 21 – 2017
SHOULDERS
SHOULDERS ANATOMY → 5 INFOGRAPHICS + 1 VIDEO – OCTOBER 1 – 2017
SHOULDERS RESEARCH → 9 INFOGRAPHICS – OCTOBER 29 – 2017
TRICEPS
TRICEPS RESEARCH → 7 INFOGRAPHICS – NOVEMBER 21 – 2017
BICEPS
– BICEPS RESEARCH → 7 INFOGRAPHICS – OCTOBER 1 – 2017

LOWER BODY


HYPERTROPHY or BUILDING MUSCLE MASS → 2 INFOGRAPHICS – FEBRUARY 5 – 2017

· MUSCLES & EXERCISES


GLUTES & QUADS
– GLUTES – ACTIVATING BEFORE TRAINING – RESEARCH → 6 INFOGRAPHICS – OCTOBER 1 – 2017
GLUTES – RESEARCH → 28 INFOGRAPHICS – OCTOBER 1 – 2017
QUADS – RESEARCH → 14 INFOGRAPHICS – NOVEMBER 21 – 2017
– SQUATS – ANATOMY → 3 INFOGRAPHICS – JULY 28 – 2017
– SQUATS – RESEARCH → 22 INFOGRAPHICS – NOVEMBER 22 – 2017
– DEADLIFTS – ANATOMY → 1 INFOGRAPHIC
– DEADLIFTS – RESEARCH → 8 INFOGRAPHICS – JULY 29 – 2017
– KETTLEBELL SWINGS – RESEARCH – 2 INFOGRAPHICS – OCTOBER 7 – 2017
– LUNGES & SPLIT SQUATS – RESEARCH → 9 INFOGRAPHICS – OCTOBER 9 – 2017
HAMSTRINGS
HAMSTRINGS ANATOMY → 2 INFOGRAPHICS – JUNE 10 – 2017
– HAMSTRINGS – RESEARCH → 17 INFOGRAPHICS – JUNE 10 – 2017
HAMSTRINGS – RESEARCH – WILSON → 7 INFOGRAPHICS – JULY 29 – 2017
HAMSTRINGS – RESEARCH – BEARDSLEY → 17 INFOGRAPHICS – OCTOBER 9 – 2017
– AGING – HAMSTRINGS → 1 INFOGRAPHIC – FEBRUARY 5 – 2017
HIP EXTENSORS
HIP EXTENSORS – RESEARCH → 1 INFOGRAPHIC – SEPTEMBER 24 – 2017
ADDUCTORS
– COPENHAGEN EXERCISE: 1 → INFOGRAPHICS + 1 VIDEO LINK → CLICK HERE – MAY 20 – 2017
ABDUCTORS
ABDUCTORS – EXERCISES → 1 INFOGRAPHIC – MAY 22 – 2017
LOWER LEG
– LOWER LEG – ANATOMY → 6 INFOGRAPHICS – AUGUST 26 – 2017
LOWER LEG – RESEARCH → 4 INFOGRAPHICS – OCTOBER 16 – 2017
FEET
– FEET – RESEARCH → 2 ARTICLES – APRIL 22 – 2017

TORSO


ABDOMINALS
– ABDOMINALS – RESEARCH → 2 INFOGRAPHICS – MAY 22 – 2017
SPINAL ERECTORS
– SPINAL ERECTORS – RESEARCH → 1 INFOGRAPHIC – FEBRUARY 5 – 2017

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