STRENGTH | MUSCLE


87 RESEARCH ARTICLES + 508 GRAPHICS + 2 PHOTOS + 2 VIDEOS + 1 POWERPOINT


UPDATED AUGUST 15 – 2018


NOTE: FOR PROTEIN NEEDS SEE NUTRITION SECTION


MUSCLE MASS & STRENGTH


· ALL AGES


METABOLIC CHANGES → 4 GRAPHICS – JULY 31 – 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 + 8 GRAPHICS – JULY 2 – 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 GENERAL TRAINING INFO


WORKOUT GUIDELINES – ALL AGES


· STRENGTH – HYPERTROPHY/MUSCLE MASS – ENDURANCE


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

HYPERTROPHY/MUSCLE MASS – SETS, REPS ETC → 14 GRAPHICS – JULY 14 – 2018
HYPERTROPHY/MUSCLE MASS – PHYSIOLOGY → 2 RESEARCH ARTICLES + 12 GRAPHICS – MAY 6 – 2018
– STRENGTH → 1 RESEARCH ARTICLE + 10 GRAPHICS – JULY 15 – 2018
MUSCLE ENDURANCE → 6 GRAPHICS – MAY 14 – 2018


HOW HEAVY SHOULD YOU LIFT → 4 ARTICLES + 1 COMMENTARY + 12 GRAPHICS – MAY 14 – 2018
MOMENT ARM – WHERE THE LIFT IS THE HARDEST → 5 GRAPHICS – APRIL 8 – 2018
ACCOMMODATING or VARIABLE RESISTANCE – CHAINS, BANDS → 9 GRAPHICS – DECEMBER 9 – 2017
OVERREACHING → 1 GRAPHIC – JUNE 27 – 2018


· WHAT, WHEN AND HOW OFTEN


PERIODIZATION → 7 GRAPHICS – MAY 6 – 2018
FREQUENCY OF WORKOUTS
→ 6 GRAPHICS – MAY 14 – 2018
RECOVERY → 6 GRAPHICS – MAY 8 – 2018
TIME OF DAY
→ 2 GRAPHICS – MAY 17 – 2017


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


– AGING – NUMBER AND TYPE OF WORKOUTS PER WEEK – 1 RESEARCH ARTICLE – DECEMBER 22 – 2017
– AGING – MAINTENANCE WEEKS


· EXERCISES


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


· SETS


VOLUME → Total Number of Sets – 16 GRAPHICS – MAY 30 – 2018
– AGING – VOLUME → 2 RESEARCH ARTICLES


PUSH-PULL SUPERSETS → 7 GRAPHICS – JULY 17 – 2018
SETS TO FAILURE → 9 GRAPHICS – MAY 6 – 2018
BACK-OFF or BURN-OUT SETS → 3 GRAPHICS – JUNE 25 – 2018
CLUSTER SETS → 1 RESEARCH ARTICLE + 1 GRAPHIC – AUGUST 1 – 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 → 7 GRAPHICS – APRIL 21 – 2018
– REST BETWEEN REPS → 5 GRAPHICS – JULY 8 – 2017


RANGE OF MOTION (ROM) → 5 GRAPHICS – JUNE 23 – 2018
SPEED OF REP – RATE OF FORCE DEVELOPMENT – RFD → 12 GRAPHICS – MAY 30 – 2018
ECCENTRIC TRAINING or NEGATIVES → 21 GRAPHICS – JUNE 23 – 2018
FORCED REPS → 2 GRAPHICS – FEB 20 – 2017


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


MUSCLES AND EXERCISE RESEARCH


· UPPER BODY


CHEST RESEARCH → 11 GRAPHICS – MARCH 24 – 2018
– BENCH PRESS – RESEARCH → 9 GRAPHICS – MAY 8 – 2018
– PUSH-UPS – RESEARCH → 2 GRAPHICS – MARCH 25 – 2018


UPPER BACK RESEARCH → 9 GRAPHICS – MARCH 25 – 2018
– CHINS & LAT PULLS – RESEARCH → 4 GRAPHICS – OCTOBER 10 – 2017
– ROWS – RESEARCH → 2 GRAPHICS – JULY 29 – 2017


TRAPEZIUS RESEARCH →  6 GRAPHICS – MARCH 25 – 2017


SHOULDERS ANATOMY → 5 GRAPHICS + 1 VIDEO – OCTOBER 1 – 2017
SHOULDERS RESEARCH → 10 GRAPHICS – MARCH 24 – 2014


TRICEPS RESEARCH → 6 GRAPHICS – MARCH 24 – 2018


– BICEPS RESEARCH → 12 GRAPHICS – APRIL 21 – 2018


NECK RESEARCH → 1 GRAPHIC – JANUARY 14 – 2018


· LOWER BODY


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


– GLUTES – ACTIVATING BEFORE TRAINING – RESEARCH → 1 ARTICLE + 5 GRAPHICS  – DECEMBER 3 – 2017
GLUTES – RESEARCH → 14 GRAPHICS – MAY 21 – 2018
QUADS – RESEARCH → 12 GRAPHICS – MARCH 25 – 2018


– SQUATS – RESEARCH → 22 GRAPHICS – JUNE 23 – 2018
– KETTLEBELL SWINGS – RESEARCH – 2 GRAPHICS – OCTOBER 7 – 2017
– LUNGES & SPLIT SQUATS – RESEARCH → 9 GRAPHICS – OCTOBER 9 – 2017


– DEADLIFTS – RESEARCH → 11 GRAPHICS – JULY 29 – 2018


 POSTERIOR CHAIN – ERECTORS, GLUTES, HAMSTRINGS – RESEARCH → 35 GRAPHICS – JUNE 23 – 2018
– AGING – HAMSTRINGS → 1 GRAPHIC – FEBRUARY 5 – 2017


HIP EXTENSORS – RESEARCH → 2 GRAPHICS – MARCH 24 – 2018


– COPENHAGEN EXERCISE: 1 VIDEO LINK → CLICK HERE – MAY 20 – 2017


ABDUCTORS – EXERCISES → 1 GRAPHIC – MAY 22 – 2017


– LOWER LEG – ANATOMY → 6 GRAPHICS – AUGUST 26 – 2017
LOWER LEG – RESEARCH → 7 GRAPHICS – MAY 30 – 2018


– FEET – RESEARCH → 3 RESEARCH ARTICLES + 8 GRAPHICS – MAY 20 – 2018


· TORSO


– SPINAL ERECTORS – RESEARCH → 6 GRAPHICS – APRIL 1 – 2018


 

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