HYPERTROPHY | STRENGTH | POWER | SPEED


104 RESEARCH ARTICLES + 590 GRAPHICS + 2 PHOTOS + 2 VIDEOS + 3 POWERPOINTS


LINKS: CHRIS BEARDSLEY | YANN LEMEUR


UPDATED MAY 31 – 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 + 3 GRAPHICS – MAY 31 – 2019


· AGING


– 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 → 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


· 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


· WHAT, WHEN AND HOW OFTEN?


PERIODIZATION → 11 GRAPHICS – MARCH 31 – 2019
FREQUENCY OF WORKOUTS → 8 GRAPHICS – MARCH 31 – 2019
RECOVERY → 10 GRAPHICS – MAY 4 – 2019
TIME OF DAY
→ 2 GRAPHICS – APRIL 27 – 2019
– 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


· 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 → 11 GRAPHICS – MAY 31 – 2019
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


MUSCLE VOLUME – 3 GRAPHICS – APRIL 19 – 2019


· 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 19 – 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 …


 

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