STRENGTH & MUSCLE BUILDING

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STRENGTH & MUSCLE BUILDING

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• HEALTH – RESISTANCE TRAINING & AEROBIC EXERCISE
• HEALTH – BIOCHEMICAL MARKERS WHEN UNABLE TO EXERCISE – Depression, Confusion, Anger, Fatigue
  

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• MUSCLE VOLUME – UPPER & LOWER BODY – THE SIZE OF MUSCLES ·
  
• MUSCLE FIBER TYPE
• MUSCULAR STRENGTH & ATHLETIC SPORT DEVELOPMENT
• STABILITY TRAINING
• FLEXIBILITY & STRENGTH TRAINING

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• AGING – BENEFITS OF ACTIVITY – ALL-CAUSE MORTALITY
• AGING – RESISTANCE TRAINING AND THE BRAIN

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• AGING – RESISTANCE TRAINING FOR OLDER POPULATIONS
• AGING – SARCOPENIA (LOSS OF MUSCLE) & DYNAPENIA (LOSS OF STRENGTH)
• AGING – FAT VS. MUSCLE 

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• AGING – MUSCLE PROTEIN SYNTHESIS & RECOVERY FROM EXERCISE
• AGING – MUSCLE FIBER & MUSCLE FIBER TYPE – FAST & SLOW TWITCH
• AGING – SATELLITE CELLS | O2 DELIVERY | CAPILLARIZATION 

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• AGING – GENETIC FINGERPRINT & CELLULAR AGING OF MUSCLE
• AGING – LONGEVITY
• AGING – THE AGING OF THE ELITE MALE ATHLETE
• AGING – ANABOLIC RESISTANCE 

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• AGING – WOMEN vs. MEN
• AGING – THERE ARE NO NON-RESPONDERS

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GUIDELINES – LOAD, SETS, REPS etc.

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· WHAT, WHEN AND HOW OFTEN?

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• FREQUENCY OF WORKOUTS
• RECOVERY
  
• MAINTENANCE
• TIME OF DAY
• AGING – NUMBER AND TYPE OF WORKOUTS PER WEEK
  

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· HOW HEAVY?

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

• HYPERTROPHY/MUSCLE MASS VS. STRENGTH
• MUSCLE ENDURANCE

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· SETS

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• CLUSTER SETS .
• DROP SETS .
• BURNOUT SETS .
• REST BETWEEN SETS .

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· REPS

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TO BE ADDED

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