MUSCLE | STRENGTH – GUIDELINES


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 → 2 RESEARCH ARTICLES + 9 GRAPHICS – NOVEMBER 29 – 2019
DROP SETS → 1 ARTICLE  + 9 GRAPHICS – MARCH 31 – 2019
BACK-OFF or BURN-OUT SETS → 2 GRAPHICS – MARCH 31 – 2019


– REST BETWEEN SETS → 12 GRAPHICS – NOVEMBER 9 – 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


Comments are closed.