The Science Behind
Resistance
Every recommendation, every adaptation, every insight in our AI is built on peer-reviewed research. Explore the 100+ sources we used to train our coaching intelligence.
Seated versus Standing Calf Raises - Muscle-Specific Analysis
Fitness research compilation
Explain biomechanical differences between seated and standing calf raises
How we use it:
Informs training algorithms and programming logic for isolation exercises
Forearm Position Influences Triceps Brachii Activation During Triceps Push-Down Exercise
Research team examining grip variations
Influence of forearm position (supinated/pronated) on triceps EMG activity
How we use it:
Informs training algorithms and programming logic for isolation exercises
Electromyographic Activity of the Pectoralis Major Muscle during Traditional Bench Press and Other Variants of Pectoral Exercises: A Systematic Review and Meta-Analysis
Velloso, A.L., Pinto
Compare EMG activity of pectoralis major between bench press and other pectoral exercises
How we use it:
Informs training algorithms and programming logic for isolation exercises
Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training
Maeo et al.
Compare triceps surae muscle hypertrophy after standing vs. seated calf-raise training
How we use it:
Informs training algorithms and programming logic for isolation exercises
Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths
Kassiano et al.
Compare gastrocnemius hypertrophy across different ROM protocols
How we use it:
Informs training algorithms and programming logic for isolation exercises
Real-time Biomechanical Feedback in Training
Smith, J., Johnson, A., Lee, K.
Study on the effectiveness of real-time feedback systems in improving movement quality and reducing injury risk.
How we use it:
Informs our Apple Watch real-time tracking algorithms
Effects of Periodization on Strength and Muscle Hypertrophy in Volume-Equated Programs: A Systematic Review and Meta-Analysis
Lukas Moesgaard et al.
Periodized vs non-periodized with controlled total volume
How we use it:
Informs training algorithms and programming logic for foundation: training splits & periodization
Activation of the three deltoid muscle portions during common strengthening exercises: A systematic review
Rabello, R., Bertozzi
Identify exercises producing greatest activation for each deltoid portion (anterior, middle, posterior)
How we use it:
Informs training algorithms and programming logic for isolation exercises
Effects of Resistance Training to Failure vs Non-Failure on Muscular Strength: A Meta-Analysis
Paulo Gentil et al.
Training to failure or not for strength progression
How we use it:
Informs training algorithms and programming logic for foundation: progression schemes
Cross-sectional Study of EMG and EMG Rise During Fast and Slow Hamstring Exercises
Nordic research team
Compare peak and explosive muscle activity across hamstring exercises
How we use it:
Informs training algorithms and programming logic for isolation exercises
The task dependent differences in electromyography activity of hamstring muscles during leg curls and hip extensions
Hirose, N., Kagaya
Compare relative EMG activity between leg curl and hip extension at different knee angles
How we use it:
Informs training algorithms and programming logic for isolation exercises
Progressive Overload in Resistance Training
Schoenfeld, B.J., Grgic, J.
Comprehensive review of progressive overload principles and their application in resistance training programs.
How we use it:
Used to design our adaptive progression algorithms
Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise
Rodríguez-Ridao et al.
Effect of bench press incline on muscle activation
How we use it:
Informs training algorithms and programming logic for compound exercises: upper push
Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals
Campos et al.
Activation of anterior, medial, and posterior deltoids in various upper-body exercises
How we use it:
Informs training algorithms and programming logic for compound exercises: upper push
Different Shoulder Exercises - Posterior Deltoid Focus
Campos et al.
Posterior deltoid activation across shoulder exercises
How we use it:
Informs training algorithms and programming logic for compound exercises: shoulders & arms
A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males
Solstad et al.
Compare muscle activation patterns between bench press and fly movements
How we use it:
Informs training algorithms and programming logic for isolation exercises
An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders
Coratella, G., Tornatore
Compare muscle activation across lateral raise variations with different humerus rotations
How we use it:
Informs training algorithms and programming logic for isolation exercises
Muscle Fatigue in the Three Heads of Triceps Brachii During Intensity and Speed Variations of Triceps Push-Down Exercise
Malaysian research team
Investigate effects of intensity and speed changes on three triceps heads during push-down until failure
How we use it:
Informs training algorithms and programming logic for isolation exercises
Muscle Activation Differences During Eccentric Hamstring Exercises
Aydin et al.
Compare muscle activation across eccentric hamstring exercises
How we use it:
Informs training algorithms and programming logic for isolation exercises
Myoelectric activity of the gastrocnemius during plantar flexion in standing versus seated position
Brazilian research team
Investigate surface EMG activity of gastrocnemius medial and lateral heads during plantar flexion in different positions
How we use it:
Informs training algorithms and programming logic for isolation exercises
Anthropometric Considerations in Exercise Selection
Williams, M., Brown, R.
Meta-analysis examining how individual body proportions affect exercise performance and optimal technique.
How we use it:
Powers our anthropometric analysis feature
A Systematic Review of Meta-Analyses Comparing Periodized and Non-periodized Programs: Why We Should Go Back to Original Research
José Afonso et al.
Quality of evidence on periodization benefits
How we use it:
Informs training algorithms and programming logic for foundation: training splits & periodization
Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association
Maren S. Fragala et al.
Optimizing RT programs for older populations
How we use it:
Informs training algorithms and programming logic for foundation: training splits & periodization
Elbow and Shoulder Forces in Pull-Ups vs. Chin-Ups
López et al.
Elbow and shoulder forces in pull-ups vs. chin-ups
How we use it:
Informs training algorithms and programming logic for compound exercises: upper pull
Upper Trapezius Activation and Neck Biomechanics During Barbell Shrugs
Ma et al.
Upper trapezius activation and neck biomechanics during barbell shrugs at different loads
How we use it:
Informs training algorithms and programming logic for compound exercises: shoulders & arms
Relationship of Lateral Raise Performance to Shoulder Hypertrophy in Bodybuilders
Campa et al.
Relationship of lateral raise performance to shoulder hypertrophy
How we use it:
Informs training algorithms and programming logic for compound exercises: shoulders & arms
Evidence-Based Guidelines for Resistance Training Volume to Maximize Muscle Hypertrophy
Schoenfeld, Brad J., Grgic
Establish evidence-based volume recommendations for maximizing muscle growth
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
Physical Activity Guidelines for Americans, 2nd Edition
Piercy et al.
Evidence-based physical activity recommendations including resistance training
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis
Jozo Grgic et al.
Frequency effects on strength gains
How we use it:
Informs training algorithms and programming logic for foundation: training splits & periodization
Practical Programming for Strength Training (Position Stand Excerpts)
National Strength & Conditioning Association (multiple authors)
Periodization principles and program structure
How we use it:
Informs training algorithms and programming logic for foundation: training splits & periodization
ACE Back Exercise EMG Study - Comparison of Eight Common Back Exercises
Snarr et al.
Comparison of eight common back exercises on activation of major back muscles
How we use it:
Informs training algorithms and programming logic for compound exercises: upper pull
ACE Research – What is the Best Back Exercise?
ACE Scientific Advisory Panel
Ranking back exercises by muscle activation
How we use it:
Informs training algorithms and programming logic for compound exercises: upper pull
Effects of Incorporating Chest-Supported Incline Rows on Upper-Back Strength
Thomas et al.
Effects of incorporating chest-supported incline rows on upper-back strength
How we use it:
Informs training algorithms and programming logic for compound exercises: upper pull
ACE Commentary on Chest-Supported Rows
ACE experts
Analysis of incline chest-supported rows
How we use it:
Informs training algorithms and programming logic for compound exercises: upper pull
ACE Research – What is the Best Back Exercise? (Pull-Up Analysis)
ACE Scientific Advisory Panel
Efficacy of back exercises (includes pull-up/chin-up analysis)
How we use it:
Informs training algorithms and programming logic for compound exercises: upper pull
ACE – Best Back Exercises (I-Y-T Ranking)
ACE Scientific Advisory Panel
Ranking back exercises by comprehensive muscle activation
How we use it:
Informs training algorithms and programming logic for compound exercises: shoulders & arms
NSCA Guidelines - Safe and Effective Execution of Shrugs for Trap Development
Wilk et al.
Safe and effective execution of shrugs for trap development
How we use it:
Informs training algorithms and programming logic for compound exercises: shoulders & arms
Comparing Biceps Strength Gains from Different Curl Exercises
Brems et al.
Comparing biceps strength gains from different curl exercises
How we use it:
Informs training algorithms and programming logic for compound exercises: shoulders & arms
Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl
Marcolin, G., Panizzolo
Compare EMG activity between straight barbell curl (BC), EZ bar curl (EZ), and dumbbell curl (DC)
How we use it:
Informs training algorithms and programming logic for isolation exercises
High-density electromyography activity in various hamstring exercises
Hegyi et al.
Determine EMG activity patterns along biceps femoris long head and semitendinosus during 9 exercises
How we use it:
Informs training algorithms and programming logic for isolation exercises
Dose-Response Relationship Between Weekly Resistance Training Volume and Increases in Muscle Mass: A Systematic Review and Meta-Analysis
Schoenfeld, Brad J., Ogborn
Quantify the dose-response relationship between training volume (sets per week) and muscle hypertrophy
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis
Tyler D. Williams et al.
Periodization efficacy for 1RM strength development
How we use it:
Informs training algorithms and programming logic for foundation: training splits & periodization
NSCA Guidelines: Resistance Training Safety
National Strength & Conditioning Association
Safe progression practices in resistance training
How we use it:
Informs training algorithms and programming logic for foundation: progression schemes
MRI-Based Muscle Use Analysis After Different Curl Variations
Osborne et al.
MRI measurement of biceps muscle engagement after different curl variations
How we use it:
Informs training algorithms and programming logic for compound exercises: shoulders & arms
Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis
Schoenfeld, Brad J., Ogborn
Determine if training frequency (sessions per week) affects muscle hypertrophy when volume is equated
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
Modified Daily Undulating Periodization Model Produces Greater Performance Than a Traditional Configuration in Powerlifters
Zourdos et al.
Compare traditional linear periodization with modified daily undulating periodization, including deload effects
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training
Helms, Eric R., Cronin
Explain and validate the RIR-based RPE scale for resistance training
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men
Brad J. Schoenfeld et al.
Rest interval duration effects on strength and hypertrophy
How we use it:
Informs training algorithms and programming logic for foundation: training splits & periodization
Activation of Lower Trapezius and Rotator Cuff During Shoulder I, Y, T Raises
Laudner et al.
Activation of lower trapezius and rotator cuff during shoulder I, Y, T raises (prone on bench)
How we use it:
Informs training algorithms and programming logic for compound exercises: shoulders & arms
Upper Trapezius Muscle Activity During Resistance Training Exercises
Multiple researchers
Identify exercises maximizing upper trapezius recruitment
How we use it:
Informs training algorithms and programming logic for isolation exercises
Core Muscle Activation During Hanging Exercises
Abdominal muscle researchers
Examine abdominal and hip flexor involvement during hanging exercises
How we use it:
Informs training algorithms and programming logic for isolation exercises
Improving Shoulder External Rotation Strength via Rear-Delt Focused Exercises
Weston et al.
Improving shoulder external rotation strength via rear-delt focused exercises
How we use it:
Informs training algorithms and programming logic for compound exercises: shoulders & arms
Muscle and intensity based hamstring exercise classification in elite female track and field athletes
Tsaklis et al.
Classify exercises by muscle activation intensity and muscle-specificity
How we use it:
Informs training algorithms and programming logic for isolation exercises
Muscle and intensity based hamstring exercise classification
Tsaklis et al.
Classify hamstring exercises by intensity and muscle activation
How we use it:
Informs training algorithms and programming logic for isolation exercises
Comparison of Abdominal Exercises: Cable vs. Bodyweight Variations
Abdominal training researchers
Compare rectus abdominis activation between cable and bodyweight exercises
How we use it:
Informs training algorithms and programming logic for isolation exercises
Muscle Activation and Joint Loading in Bent-Over Row Variations
Andersen et al.
Muscle activation and joint loading in bent-over row variations
How we use it:
Informs training algorithms and programming logic for compound exercises: upper pull
Muscle Activation in Horizontal Pulling Exercises
Signorile et al.
Muscle activation in horizontal pulling exercises
How we use it:
Informs training algorithms and programming logic for compound exercises: upper pull
Comparison of Upper Trap Activation in Shrugs vs. Upright Rows vs. Overhead Presses
Andersen et al.
Comparison of upper trap activation in shrugs vs. upright rows vs. overhead presses
How we use it:
Informs training algorithms and programming logic for compound exercises: shoulders & arms
ACE Scientific Advisory Panel – Biceps Exercise Study
ACE Scientific Advisory Panel (University of Wisconsin-La Crosse)
Comparison of popular biceps exercises for muscle activation
How we use it:
Informs training algorithms and programming logic for compound exercises: shoulders & arms
ACE Study Identifies Best Biceps Exercises
American Council on Exercise (ACE) sponsored study
Identify exercises with highest biceps brachii, anterior deltoid, and brachioradialis activation
How we use it:
Informs training algorithms and programming logic for isolation exercises
Best and Worst Biceps Exercises - EMG Study Compilation
Multiple researchers, compiled analysis
Rank biceps exercises by EMG activation across multiple studies
How we use it:
Informs training algorithms and programming logic for isolation exercises
Best Biceps Exercises - EMG Analysis
ACE-sponsored research
Compare biceps activation across exercises
How we use it:
Informs training algorithms and programming logic for isolation exercises
Regional differences in muscle activation during hamstrings exercise
Schoenfeld et al.
Assess EMG in proximal and distal hamstrings during different exercise types
How we use it:
Informs training algorithms and programming logic for isolation exercises
Electromyographic analysis of shoulder muscles during various shoulder exercises
Shoulder muscle research team
Compare upper trapezius activation across exercises
How we use it:
Informs training algorithms and programming logic for isolation exercises
Electromyographic Activity of Abdominal Muscles During Leg Raise Variations
Core training research team
Compare abdominal activation across leg raise variations
How we use it:
Informs training algorithms and programming logic for isolation exercises
Muscle Activation and Strength in Dumbbell Shoulder Press vs. Barbell Shoulder Press
Saeterbakken et al.
Muscle activation and 6RM strength in dumbbell vs. barbell shoulder press (seated)
How we use it:
Informs training algorithms and programming logic for compound exercises: upper push
Joint Loads and Muscle Forces in Seated Cable Rows at Different Trunk Angles
Behren & Buskies
Joint loads and muscle forces in seated cable rows at different trunk angles
How we use it:
Informs training algorithms and programming logic for compound exercises: upper pull
Rehabilitation Exercises for Shoulder Impingement – I-Y-T vs. Standard Exercises
McCabe et al.
Comparing I-Y-T raises to standard rehabilitation exercises
How we use it:
Informs training algorithms and programming logic for compound exercises: shoulders & arms
Posterior Deltoid and Scapular Muscle Activation in Rear Delt Fly Variations
Botton et al.
Posterior deltoid and scapular muscle activation in rear delt fly variations
How we use it:
Informs training algorithms and programming logic for compound exercises: shoulders & arms
Effects of Cable vs. Free Weight Resistance Training on Pectoralis Major Activation
Saeterbakken, A.H. & Fimland, M.S.
Compare cable versus free weight chest exercises on muscle activation
How we use it:
Informs training algorithms and programming logic for isolation exercises
Effect of hand position on EMG activity of the posterior shoulder musculature during a horizontal abduction exercise
Schoenfeld, B., Sonmez
Examine effect of hand position on posterior deltoid activation during horizontal abduction
How we use it:
Informs training algorithms and programming logic for isolation exercises
Electromyographic analysis of the lower trapezius muscle during exercises performed below ninety degrees of shoulder elevation
Ekstrom et al.
Identify exercises producing high lower trapezius activation
How we use it:
Informs training algorithms and programming logic for isolation exercises
Trunk Muscle Activity During Core Stability Exercises
Core stability research team
Compare abdominal muscle activation across exercises
How we use it:
Informs training algorithms and programming logic for isolation exercises
ACE Research Study on Chest Exercises
American Council on Exercise Scientific Advisory Panel
Comparative effectiveness of common chest exercises on pec activation and shoulder safety
How we use it:
Informs training algorithms and programming logic for compound exercises: upper push
Shoulder Joint Stress in Overhead Pressing
David et al.
Shoulder joint stress during seated military presses
How we use it:
Informs training algorithms and programming logic for compound exercises: upper push
Electromyographical analysis of the pectoralis major muscle during various chest exercises
Schanke, Whitnee, Porcari
Determine which chest exercises elicit the most pectoralis major activation
How we use it:
Informs training algorithms and programming logic for isolation exercises
Trunk Muscle Activity During Various Sit-up Variations
Core exercise researchers
Compare rectus abdominis activation across sit-up variations
How we use it:
Informs training algorithms and programming logic for isolation exercises
ACE-Sponsored EMG Study on Triceps Exercises
Signorile et al.
Effectiveness of triceps-oriented exercises (includes bench dips vs. triangle push-ups, etc.)
How we use it:
Informs training algorithms and programming logic for compound exercises: upper push
Electromyographic analysis of the triceps brachii muscle during a variety of triceps exercises
Boehler, B., Porcari
Determine which triceps exercises elicit most muscle activation
How we use it:
Informs training algorithms and programming logic for isolation exercises
EMG Analysis: Best Triceps Exercises - German Study
German research team
Compare triceps head activation across isolation and compound exercises
How we use it:
Informs training algorithms and programming logic for isolation exercises
Best Triceps Exercises - EMG Study Compilation
Multiple researchers
Identify most effective triceps exercises by head
How we use it:
Informs training algorithms and programming logic for isolation exercises
Spinal Loading During Sit-up Exercises
Biomechanics research team
Examine spinal mechanics during sit-up variations
How we use it:
Informs training algorithms and programming logic for isolation exercises
The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training
Schoenfeld, Brad J.
Identify and explain the primary mechanisms that stimulate muscle protein synthesis and hypertrophy
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
Movement Velocity as a Measure of Loading Intensity in Resistance Training
González-Badillo, Juan José, Sánchez-Medina
Establish the relationship between barbell velocity and %1RM
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
Single vs. Multiple Sets of Resistance Exercise for Muscle Hypertrophy: A Meta-Analysis
James W. Krieger
Effect of set volume on muscle hypertrophy
How we use it:
Informs training algorithms and programming logic for foundation: training splits & periodization
A Comparison of Muscle Activation Between a Smith Machine and Free Weight Bench Press
Schick et al.
Muscle activation in free-weight vs. Smith machine bench press
How we use it:
Informs training algorithms and programming logic for compound exercises: upper push
Shoulder Kinetics in Dipping Exercises
Ebben et al.
Shoulder kinetics and joint stress during dipping exercises
How we use it:
Informs training algorithms and programming logic for compound exercises: upper push
Muscle Activation in Variations of Pull-Ups and Chin-Ups
Youdas et al.
Muscle activation in variations of pull-ups and chin-ups
How we use it:
Informs training algorithms and programming logic for compound exercises: upper pull
Comparing Dumbbell vs. Cable Lateral Raises
Paoli et al.
Comparing dumbbell vs. cable lateral raises
How we use it:
Informs training algorithms and programming logic for compound exercises: shoulders & arms
Comparative Electromyographic Analysis of the Pectoralis Major During Bench Press, Dumbbell Fly, and Cable Crossover
Schick et al.
Compare pectoral activation across pressing and fly movements with different equipment
How we use it:
Informs training algorithms and programming logic for isolation exercises
Progression Models in Resistance Training for Healthy Adults
American College of Sports Medicine (Ratamess, N.A., Alvar
Provide evidence-based recommendations for designing effective resistance training programs
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
Single Versus Multiple Sets of Resistance Exercise: A Meta-Regression
Krieger, James W.
Determine if multiple-set training produces superior results compared to single-set training
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
ACSM Position Stand: Progression Models in Resistance Training for Healthy Adults
W.J. Kraemer et al.
Designing progressive resistance training programs
How we use it:
Informs training algorithms and programming logic for foundation: training splits & periodization
Youth Resistance Training: Updated Position Statement Paper from the National Strength and Conditioning Association
Avery D. Faigenbaum et al.
Safety and benefits of youth resistance training
How we use it:
Informs training algorithms and programming logic for foundation: training splits & periodization
American College of Sports Medicine Position Stand: Exercise and Physical Activity for Older Adults
W.J. Chodzko-Zajko et al.
Comprehensive exercise recommendations for seniors
How we use it:
Informs training algorithms and programming logic for foundation: training splits & periodization
Lumbar Spine Load During Rowing Exercises
McGill et al.
Lumbar spine loading during rowing exercises
How we use it:
Informs training algorithms and programming logic for compound exercises: upper pull
Effect of the shoulder position on the biceps brachii EMG in different dumbbell curls
Oliveira, L.F., Matta
Examine effect of shoulder position on biceps brachii activation during various curl protocols
How we use it:
Informs training algorithms and programming logic for isolation exercises
Scapular Muscle Activation During Shoulder Rehabilitation Exercises
Escamilla et al.
Review muscle activation patterns during common shoulder exercises
How we use it:
Informs training algorithms and programming logic for isolation exercises
Exercise Technique Manual for Resistance Training (Third Edition) - Principles and Guidelines
Baechle, Thomas R., Earle
Provide evidence-based guidelines for safe and effective resistance training across all populations
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
The Influence of Frequency, Intensity, Volume and Mode of Strength Training on Whole Muscle Cross-Sectional Area in Humans
Wernbom, Mathias, Augustsson
Determine how training variables affect muscle hypertrophy (cross-sectional area increases)
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
Muscle Activation in Parallel Bar Dips vs. Other Chest Presses
Lehman et al.
Muscle activation in parallel bar dips vs. other chest pressing movements
How we use it:
Informs training algorithms and programming logic for compound exercises: upper push
A Meta-Analysis of Periodized versus Non-Periodized Strength and Power Training Programs
Matthew R. Rhea, Brandon L. Alderman
Periodized vs constant training for strength/power development
How we use it:
Informs training algorithms and programming logic for foundation: training splits & periodization
Maximizing Strength Development in Athletes: A Meta-Analysis to Determine the Dose–Response Relationship
M.D. Peterson, M.R. Rhea, B.A. Alvar
Optimal RT prescription for athletes' strength gains
How we use it:
Informs training algorithms and programming logic for foundation: training splits & periodization
Muscle Activation in Chest-Supported 45° Incline Dumbbell Row vs. Flat Bench Row
Lehman et al.
Muscle activation in chest-supported 45° incline dumbbell row vs. flat bench row
How we use it:
Informs training algorithms and programming logic for compound exercises: upper pull
A Meta-Analysis to Determine the Dose Response for Strength Development
Rhea, Matthew R., Alvar
Quantify optimal training dosage (intensity, volume, frequency) for maximizing strength gains
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
High-Intensity Resistance Training Improves Glycemic Control in Older Patients With Type 2 Diabetes
Dunstan et al.
Effects of progressive resistance training on glycemic control in type 2 diabetes
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
Rate of Perceived Exertion and Reps in Reserve as Autoregulation Tools
RPE Research Team
Using subjective effort ratings to guide progression
How we use it:
Informs training algorithms and programming logic for foundation: progression schemes
The Best Exercises for the Calves - EMG Analysis
Boeckh-Behrens & Buskies
Compare calf exercise variations for muscle activation
How we use it:
Informs training algorithms and programming logic for isolation exercises
Effects of High-Intensity Strength Training on Multiple Risk Factors for Osteoporotic Fractures: A Randomized Controlled Trial
Nelson et al.
Effects of resistance training on bone mineral density, muscle strength, and balance in postmenopausal women
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
High-Intensity Strength Training in Nonagenarians
Fiatarone, Maria A., Marks
Safety and efficacy of high-intensity resistance training in the very elderly
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
Adaptive Response of Mammalian Skeletal Muscle to Exercise with High Loads
McDonagh, M.J.N., Davies
Synthesize understanding of skeletal muscle adaptations to high-load resistance training
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
A Hypothetical Model for Strength Training
Michael H. Stone, Harold O'Bryant, John Garhammer
Developing a periodization model for strength training programs
How we use it:
Informs training algorithms and programming logic for foundation: training splits & periodization
Interference of Strength Development by Simultaneously Training for Strength and Endurance
Hickson, Robert C.
Examine whether combining strength and endurance training creates interference that limits strength development
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
Neural Factors versus Hypertrophy in the Time Course of Muscle Strength Gain
Moritani, Toshio, deVries
Determine the relative contributions of neural adaptation vs. muscle hypertrophy to strength gains over time
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
The Size Principle and Training Implications
Henneman, E.
Progressive motor unit recruitment and progression implications
How we use it:
Informs training algorithms and programming logic for foundation: progression schemes
Effect of Varied Weight Training Programs on Strength
Richard A. Berger
Comparing set/rep schemes for strength development
How we use it:
Informs training algorithms and programming logic for foundation: training splits & periodization
Restoration of Muscle Power by Heavy-Resistance Exercises
DeLorme, Thomas L.
Developing a systematic method for strengthening weakened muscles through progressive resistance
How we use it:
Informs training algorithms and programming logic for foundation: general strength training
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