117 RESEARCH ARTICLES + 552 GRAPHICS + 2 PHOTOS + 2 VIDEOS + 3 POWERPOINTS
SOURCES INCLUDE: CHRIS BEARDSLEY | YANN LEMEUR
UPDATED OCTOBER 6 – 2019
MUSCLE MASS & STRENGTH
· ALL AGES
– RESISTANCE TRAINING VS. AEROBIC EXERCISE → 3 GRAPHICS – OCTOBER 15 – 2018
– SPECIFIC TYPES OF STRENGTH – NEURAL & MUSCULAR → 3 GRAPHICS – MAY 19 – 2018
– GENETICS | MUSCLE FIBER TYPE | SATELLITE CELLS | MUSCLE MEMORY → 1 RESEARCH ARTICLE + 9 GRAPHICS – SEPTEMBER 24 – 2019
– BIOCHEMICAL MARKERS WHEN UNABLE TO EXERCISE – Depression, Confusion, Anger, Fatigue → 2 RESEARCH ARTICLES + 1 GRAPHIC – JULY 30 – 2019
– MUSCULAR STRENGTH & ATHLETIC SPORT DEVELOPMENT → 1 RESEARCH ARTICLE + 5 GRAPHICS – JUNE 23 – 2018
– STABILITY TRAINING → 3 GRAPHICS – AUGUST 28 – 2017
· AGING
– RESISTANCE TRAINING AND THE BRAIN → 1 RESEARCH ARTICLE + 4 GRAPHICS – SEPTEMBER 24 – 2019
– AGING – BENEFITS OF ACTIVITY – ALL-CAUSE MORTALITY → 4 RESEARCH ARTICLES + 1 GRAPHIC – JULY 30 – 2019
– 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 → 8 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
STRENGTH & HYPERTROPHY/MUSCLE MASS – ALL AGES
· WHAT, WHEN AND HOW OFTEN?
– GUIDELINES & PERIODIZATION → 12 GRAPHICS – OCTOBER 6 – 2019
– FREQUENCY OF WORKOUTS → 8 GRAPHICS – MARCH 31 – 2019
– TIME OF DAY → 3 GRAPHICS – JULY 21 – 2019
– AGING – NUMBER AND TYPE OF WORKOUTS PER WEEK– 1 RESEARCH ARTICLE – DECEMBER 22 – 2017
– RECOVERY → 12 GRAPHICS – OCTOBER 6 – 2019
– FOR FOAM ROLLING & STRETCHING INTERACTION WITH RESISTANCE TRAINING SEE WARM-UP | RECOVERY
– RECOVERY NUTRITION → 2 GRAPHICS – SEPTEMBER 28
· 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 + 7 GRAPHICS – JULY 3 – 2019
– STRENGTH → 4 GRAPHICS – SEPTEMBER 22 – 2018
– MUSCLE ENDURANCE → 7 GRAPHICS – JULY 3 – 2019
· REPETITIONS
– HOW MANY REPS → 11 GRAPHICS – OCTOBER 6 – 2019
– RANGE OF MOTION (ROM) → 7 GRAPHICS – JANUARY 18 – 2019
– TEMPO or SPEED OF REP → 2 GRAPHICS – OCTOBER 2 – 2018
– ECCENTRIC TRAINING or NEGATIVES → 14 GRAPHICS – JULY 21 – 2019
– FORCED REPS → 3 GRAPHICS – MARCH 31 – 2019
– ISOMETRICS → 1 GRAPHIC – JULY 1 – 2019
– AGING – REPS TO FAILURE OR NOT → 1 RESEARCH ARTICLE – APRIL 14 – 2018
· SETS
– VOLUME → Total Number of Sets – 20 GRAPHICS – DECEMBER 31 – 2018
– AGING – VOLUME → 2 RESEARCH ARTICLES + 1 GRAPHIC – AUGUST 16 – 2019
– PUSH-PULL SUPERSETS → 4 GRAPHICS – OCTOBER 4 – 2018
– SETS TO FAILURE → 5 GRAPHICS – DECEMBER 18 – 2018
– CLUSTER SETS and REST PAUSE BETWEEN REPS → 1 RESEARCH ARTICLE + 8 GRAPHICS – MARCH 31 – 2019
– DROP SETS → 1 ARTICLE + 9 GRAPHICS – MARCH 31 – 2019
– BACK-OFF or BURN-OUT SETS → 2 GRAPHICS – MARCH 31 – 2019
– REST BETWEEN SETS → 11 GRAPHICS – AUGUST 23 – 2019
– AGING – REST BETWEEN SETS → 1 RESEARCH ARTICLE – AUGUST 15 – 2018
– STRETCHING – BETWEEN SETS → 2 GRAPHICS – AUGUST 20 – 2017
· 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
· OTHER CONSIDERATIONS
– ACCOMMODATING or VARIABLE RESISTANCE – CHAINS, BANDS → 12 GRAPHICS – MARCH 31 – 2019
MUSCLES AND EXERCISE RESEARCH
– MUSCLE VOLUME – THE SIZE OF MUSCLES – 3 GRAPHICS – APRIL 19 – 2019
· UPPER BODY
– PUSH: BENCH – DB PRESS – PUSH-UPS – DIPA – OVERHEADS → 27 GRAPHICS – SEPTEMBER 24 – 2019
– PULLS: CHINS – LAT PULLS – ROWS – SHRUGS → 2 RESEARCH ARTICLES + 23 GRAPHICS – JULY 21 – 2019
– NECK → 1 GRAPHIC – JANUARY 14 – 2018
– SHOULDERS → 11 GRAPHICS – SEPTEMBER 24 – 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 RESEARCH ARTICLES + 7 GRAPHICS – OCTOBER 6 – 2019
· LOWER BODY
– HYPERTROPHY or BUILDING MUSCLE MASS – LOWER BODY → 3 GRAPHICS – JULY 2 – 2018
– GLUTES → 34 GRAPHICS + 2 RESEARCH ARTICLES – OCTOBER 5 – 2019
– QUADS → 17 GRAPHICS – SEPTEMBER 24 – 2019
– SQUATS → 29 GRAPHICS + 1 RESEARCH ARTICLE – SEPTEMBER 24 – 2019
– DEADLIFTS → 9 GRAPHICS – OCTOBER 5 – 2018
– KETTLE BELL SWINGS → 2 GRAPHICS – OCTOBER 7 – 2017
– LUNGES – SPLIT SQUAT – STEP-UPS → 10 GRAPHICS – SEPTEMBER 24 – 2019
– POSTERIOR CHAIN: ERECTORS – GLUTES – HAMSTRINGS → 22 GRAPHICS – APRIL 6 – 2019
– AGING – HAMSTRINGS → 1 GRAPHIC – FEBRUARY 5 – 2017
– HIP ADDUCTION – ABDUCTION – EXTENSION → 10 GRAPHICS + 1 VIDEO – SEPTEMBER 24 – 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 – 15 GRAPHICS – SEPTEMBER 28 – 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 → 12 GRAPHICS – SEPTEMBER 28 – 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
· 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 …