STRENGTH & MUSCLE DEVELOPMENT


76 ARTICLES + 392 INFOGRAPHICS + 2 PHOTOS + 1 VIDEO LINK

UPDATED JULY 15 – 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


· AGING


NSAIDS (Ibuprofen, Naproxen etc.) & PAIN RELIEVERS (Acetaminophen):
· 3 → INFOGRAPHICS  – APRIL 25 – 2017
· 7 → ARTICLES – APRIL 22 – 2017
AGING – GENETIC FINGERPRINT & CELLULAR AGING OF MUSCLE:
· 6 → INFOGRAPHICS + 7 → ARTICLES
 – MAY 20 – 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 – APRIL 22 – 2017
AGING – SARCOPENIA: 1 → INFOGRAPHIC – APRIL 9 – 2017
AGING – WHICH MUSCLES ARE MORE LIKELY TO ATROPHY WITH AGE: 1 → INFOGRAPHICS – FEBRUARY 4 – 2017
AGING – MRI IMAGE OF AGING THIGH MUSCLE – 70 yr old Triathlete vs. Sedentary 74 yr. old: 1 → IMAGE
AGING – PHOTO OF 5 LBS OF MUSCLE VS. 5 LBS. OF FAT: 1 → PHOTO
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: 4 → ARTICLES – APRIL 22 – 2017
AGING – TENDON STRENGTH: 1 → ARTICLE – APRIL 22 – 2017
AGING – THE AGING OF THE ELITE MALE ATHLETE: 1 → ARTICLE – MARCH 5 – 2017
AGING – ANABOLIC RESISTANCE: 3 → ARTICLES – MARCH 5 – 2017
AGING – STRENGTH TRAINING IMPROVES OXYGEN DELIVERY | CAPILLARIZATION:
· 2 → INFOGRAPHICS + 3 → ARTICLES
 – JUNE 8 – 2017
AGING – INJURY RISK: 2 → ARTICLES – MARCH 5 – 2017

· ALL AGES


SPECIFIC TYPES OF STRENGTH – CHRIS BEARDSLEY : 1 → INFOGRAPHICS – JUNE 30 – 2017
HYPERTROPHY – MUSCLE MASS: 1 → ARTICLE  + 5 → INFOGRAPHICS – JUNE 10 – 2017
HYPERTROPHY – MUSCLE MASS – CHRIS BEARDSLEY: 12 → INFOGRAPHICS – JULY 15 – 2017
NEURAL & MUSCULAR ADAPTATIONS: 1 → INFOGRAPHICS
MUSCLE FIBER & MUSCLE FIBER TYPE – BEARDSLEY: 6 → INFOGRAPHICS
MUSCULAR STRENGTH & ATHLETIC PERFORMANCE: 1 → ARTICLE + 1 → INFOGRAPHICS
ARNOLD – FOR A GOOD READ – FROM THE OLD MUSCLE MAGS: 16 → INFOGRAPHICS – JUNE 24 – 2017

WORKOUT GUIDELINES – ALL AGES


· WHEN AND HOW OFTEN


FREQUENCY OF TRAINING OR RECOVERY: 4 → INFOGRAPHICS – JULY 8 – 2017
RECOVERY: 2 → INFOGRAPHICS – JUNE 8 – 2017
TIME OF DAY: 1 → INFOGRAPHICS
 – MAY 17 – 2017
AUTO-REGULATION – WHAT YOU SHOULD LIFT TODAY: 1 → INFOGRAPHICS – APRIL 29 – 2017
AGING – MAINTENANCE WEEKS: 1 → ARTICLE

· EXERCISES


VARYING EXERCISES FOR A BODYPART: 1 → INFOGRAPHIC – JUNE 30 – 2017
MULTI-JOINT TRAINING: 1 → INFOGRAPHICS

· LOAD – HOW MUCH WEIGHT


NOTE: LOAD = VOLUME x AN INTENSITY FACTOR
HOW HEAVY SHOULD YOU LIFT: 4 → ARTICLES – APRIL 22 – 2017
HOW HEAVY SHOULD LIFT: 2 → INFOGRAPHICS
 – JUNE 8 – 2017
HOW HEAVY SHOULD YOU LIFT – CHRIS BEARDSLEY: 9 → INFOGRAPHICS – JUNE 30 – 2017
ACCOMMODATING or VARIABLE RESISTANCE – CHAINS, BANDS: 9 →  INFOGRAPHICS – FEB 20 – 2017

· SETS


VOLUME – Total number of Sets: 4 → INFOGRAPHICS – MAY 17 – 2017
VOLUME – CHRIS BEARDSLEY: 8 → INFOGRAPHICS – JUNE 11 – 2017
AGING – VOLUME: 2 ARTICLES
PUSH-PULL: 2 → INFOGRAPHICS – APRIL 4 – 2017
SUPERSETS: 2 → INFOGRAPHICS – APRIL 4 – 2017
GIANT SETS: 2 → INFOGRAPHICS – APRIL 4 – 2017
SETS TO FAILURE: 5 → INFOGRAPHICS – FEBRUARY 20 – 2017
BACK-OFF SETS: 1→  INFOGRAPHICS – FEBRUARY 4 – 2017
DROP SETS: 1 ARTICLE + 1 INFOGRAPHIC → CLICK HERE – MAY 23 – 2017
CLUSTER TRAINING or INTRA-SET REST PERIODS – BEARDSLEY: 5 → INFOGRAPHICS – FEBRUARY 4 – 2017
PRE-EXHAUSTION SETS: 2 → INFOGRAPHICS – JANUARY 17 – 2017
STRETCHING: INTRA-SET AND INTER-SET: 2 → INFOGRAPHICS – FEBRUARY 17 – 2017

· REPETITIONS 


REP RANGE – HOW MANY REPS: 10 → INFOGRAPHICS – JULY 8 – 2017
SPEED OF REP – RATE OF FORCE DEVELOPMENT (RFD):
– CHRIS BEARDSLEY: 10 → INFOGRAPHICS
 – JUNE 27 – 2017
ROM – RANGE OF MOTION:
– BEARDSLEY: 4 → INFOGRAPHICS
 – APRIL 4 – 2017
REST PERIODS:
– REST BETWEEN SETS: 8
 INFOGRAPHICS – JULY 12 – 2017
– REST BETWEEN REPS: 4 → INFOGRAPHICS – JULY 8 – 2017
ECCENTRIC TRAINING or NEGATIVES: 1 ARTICLE + 25 INFOGRAPHICS → CLICK HERE – MAY 27 – 2017
FORCED REPS: 2 → INFOGRAPHICS – FEB 20 – 2017

· OTHER TOPICS


AUTO-REGULATE YOUR TRAINING: 3 → INFOGRAPHICS – MARCH 17 – 2017
STRENGTH TRAINING, STRETCHING & FLEXIBILITY: 6 → INFOGRAPHICS – MAY 17 – 2017
STABILITY TRAINING: 3 → INFOGRAPHICS – FEB 4 – 2017
HIIT TRAINING: 4 → INFOGRAPHICS – MAY 17 – 2017

UPPER BODY


· MUSCLES & EXERCISES


CHEST: 7 → INFOGRAPHICS – APRIL 14 – 2017
– BENCH PRESS: 2 → INFOGRAPHICS – APRIL 21 – 2017
– BENCH PRESS – BEARDSLEY: 6 → INFOGRAPHICS – JUNE 18 – 2017
BACK: 3 → INFOGRAPHICS – APRIL 21 – 2017
– CHIN-UPS | PULL-UPS | LAT PULLS: 11 → INFOGRAPHICS – JUNE 2 – 2017
– ROWS: 5 → INFOGRAPHICS – APRIL 21 – 2017
– TRAPS: 4  → INFOGRAPHICS – APRIL 21 – 2017
DELTOIDS: 7 → INFOGRAPHICS – MARCH 14 – 2017
– OVERHEAD PRESS: 1 → INFOGRAPHICS – APRIL 21 – 2017
TRICEPS: 5 → INFOGRAPHICS – FEBRUARY 5 – 2017
BICEPS: 6 → INFOGRAPHICS – FEBRUARY 24 – 2017

LOWER BODY


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

· MUSCLES & EXERCISES


GLUTES – ACTIVATING BEFORE TRAINING: 2 → INFOGRAPHICS – FEBRUARY 4 – 2017
GLUTES – TRAINING: 15 → INFOGRAPHICS – APRIL 29 – 2017
QUADS: 13 → INFOGRAPHICS – JULY 8 – 2017
– SQUATS: 8 → INFOGRAPHICS – MAY 27 – 2017
– SQUATS – BEARDSLEY: 11 → INFOGRAPHICS – JUNE 11 – 2017
– DEADLIFTS: 8 → INFOGRAPHICS – MAY 20 – 2017
– LUNGES & SPLIT SQUATS – FORWARD & SIDEWAYS: 6 → INFOGRAPHICS – FEBRUARY 4 – 2017
ABDUCTORS & ADDUCTORS
– COPENHAGEN EXERCISE: 1 → INFOGRAPHICS + 1 VIDEO LINK → CLICK HERE – MAY 20 – 2017
ABDUCTORS
– LATERAL BAND WALK: 1 → INFOGRAPHIC – MAY 22 – 2017
HAMSTRINGS: 19 → INFOGRAPHICS – JUNE 10 – 2017
HAMSTRINGS – WILSON: 6 → INFOGRAPHICS – JUNE 19 – 2017
HAMSTRINGS – BEARDSLEY: 13 → INFOGRAPHICS – JUNE 10 – 2017
AGING – HAMSTRINGS: 1 → INFOGRAPHICS – FEBRUARY 5 – 2017
FEET:  2 → ARTICLES – APRIL 22 – 2017

TORSO


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

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