Strength training - Knowledge

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such as bench press, squats, and arm curl, compared to no warm-up. Dynamic warm-ups (performed with greater than 20% of maximal effort) enhance strength and power in upper-body exercises. When properly warmed up the lifter will have more strength and stamina since the blood has begun to flow to the muscle groups. Pulse raisers do not have any effect on either 1RM or submaximal training. Static stretching induces strength loss, and should therefore probably not be performed before strength training. Resistance training functions as an active form of flexibility training, with similar increases in range of motion when compared to performing a static stretching protocol. Static stretching, performed either before or after exercise, also does not reduce muscle soreness in healthy adults.

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training volume using the time under tension (TUT), namely the time of each rep times the number of reps, rather than simply the number of reps. However, hypertrophy is similar for a fixed number of repetitions and each repetition's duration varying from 0.5 s - 8 s. There is however a marked decrease in hypertrophy for "very slow" durations greater than 10 s. There are similar hypertrophic effects for 50-60% 1RM loads with a slower 3/0/3/0 tempo and 80-90% 1RM loads with a faster 1/1/1/0 tempo. It may be beneficial for both hypertrophy and strength to use fast, short concentric phases and slower, longer eccentric phases. Research has not yet isolated the effects of concentric and eccentric durations, or tested a wide variety of exercises and populations.

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another pause of 2 seconds. The letter X in a tempo code represents a voluntary explosive action whereby the actual velocity and duration is not controlled and may be involuntarily extended as fatigue manifests, while the letter V implies volitional freedom "at your own pace". A phase's tempo may also be measured as the average movement velocity. Less precise but commonly used characterizations of tempo include the total time for the repetition or a qualitative characterization such as fast, moderate, or slow. The ACSM recommends a moderate or slower tempo of movement for novice- and intermediate-trained individuals, but a combination of slow, moderate, and fast tempos for advanced training.

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individual sessions. Traditional periodization can be viewed as repeating one weekly block over and over. Block periodization has the advantage of focusing on specific motor abilities and muscle groups. Because only a few abilities are worked on at a time, the effects of fatigue are minimized. With careful goal selection and ordering, there may be synergistic effects. A traditional block consists of high-volume, low-intensity exercises, transitioning to low-volume, high-intensity exercises. However, to maximize progress to specific goals, individual programs may require different manipulations, such as decreasing the intensity and increasing volume.

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possible, both anaerobic ("fast-twitch") and aerobic ("slow-twitch"), to generate the most force. However, at maximum load, the anaerobic processes contract so forcefully that the aerobic fibers are completely shut out, and all work is done by the anaerobic processes. Because the anaerobic muscle fibre uses its fuel faster than the blood and intracellular restorative cycles can resupply it, the maximum number of repetitions is limited. In the aerobic regime, the blood and intracellular processes can maintain a supply of fuel and oxygen, and continual repetition of the motion will not cause the muscle to fail.

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group (flat bench press followed by the incline bench press) result in a significantly lower training volume than a traditional exercise format with rests. However, agonist–antagonist supersets result in a significantly higher training volume when compared to a traditional exercise format. Similarly, holding training volume constant but performing upper–lower body supersets and tri-sets reduce elapsed time but increased perceived exertion rate. These results suggest that specific exercise orders may allow more intense, more time-efficient workouts with results similar to longer workouts.

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guidelines. The position of the National Strength and Conditioning Association is that strength training is safe for children if properly designed and supervised. Younger children are at greater risk of injury than adults if they drop a weight on themselves or perform an exercise incorrectly; further, they may lack understanding of, or ignore the safety precautions around weight training equipment. As a result, supervision of minors is considered vital to ensuring the safety of any youth engaging in strength training.

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intra-abdominal pressure. This enhances the structural integrity of the torso—protecting against excessive spinal flexion or extension and providing a secure base to lift heavy weights effectively and securely. However, as the Valsalva maneuver increases blood pressure, lowers heart rate, and restricts breathing, it can be a dangerous method for those with hypertension or for those who faint easily.

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compound movements improve gross motor coordination and proprioceptive stabilizing mechanisms. However, single-joint exercises can result in greater muscle growth in the targeted muscles, and are more suitable for injury prevention and rehabilitation. Low variation in exercise selection or targeted muscle groups, combined with a high volume of training, is likely to lead to

189:'). An injury or an inability to reach training objectives might arise from poor form during a training set. If the desired muscle group is not challenged sufficiently, the threshold of overload is never reached and the muscle does not gain in strength. At a particularly advanced level, however, "cheating" can be used to break through strength plateaus and encourage 237:. The general procedure of this method is to inhale when lowering the weight (the eccentric portion) and exhale when lifting the weight (the concentric portion). However, the reverse, inhaling when lifting and exhaling when lowering, may also be recommended. There is little difference between the two techniques in terms of their influence on 570:. A protein shake is often consumed immediately following the workout. However, the anabolic window is not particularly narrow and protein can also be consumed before or hours after the exercise with similar effects. Glucose (or another simple sugar) is often consumed as well since this quickly replenishes any 351:

Supersets are defined as a pair of different exercise sets performed without rest, followed by a normal rest period. Common superset configurations are two exercises for the same muscle group, agonist-antagonist muscles, or alternating upper and lower body muscle groups. Exercises for the same muscle

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The rest period is defined as the time dedicated to recovery between sets and exercises. Exercise causes metabolic stress, such as the buildup of lactic acid and the depletion of adenosine triphosphate and phosphocreatine. Resting 3–5 minutes between sets allows for significantly greater repetitions

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The speed or pace at which each repetition is performed is also an important factor in strength and muscle gain. The emerging format for expressing this is as a 4-number tempo code such as 3/1/4/2, meaning an eccentric phase lasting 3 seconds, a pause of 1 second, a concentric phase of 4 seconds, and

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Evidence is limited regarding whether warming up reduces injuries during strength training. As of 2015, no articles existed on the effects of warm up for upper body injury prevention. For the lower limbs, several programs significantly reduce injuries in sports and military training, but no universal

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Circuit weight training is a form of exercise that uses a number of weight training exercise sets separated by short intervals. The cardiovascular effort to recover from each set serves a function similar to an aerobic exercise, but this is not the same as saying that a weight training set is itself

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In general, for muscular strength, more training sessions per week results in greater increases. However, when training volume was equated, training frequency had no effect on muscle strength. Additionally, single-joint exercises did not show a significant effect of increased frequency. There may be

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to aid muscle growth. In a meta-analysis study that investigated the effects of creatine supplementation on repeated sprint ability, it was discovered that creatine increased body mass and mean power output. The creatine-induced increase in body mass was a result of fluid retention. The increase in

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Undulating periodization is an extension of block periodization to frequent changes in volume and intensity, usually daily or weekly. Because of the rapid changes, it is theorized that there will be more stress on the neuromuscular system and better training effects. Undulating periodization yields

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Strength training is typically associated with the production of lactate, which is a limiting factor of exercise performance. Regular endurance exercise leads to adaptations in skeletal muscle which can prevent lactate levels from rising during strength training. This is mediated via activation of

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metabolism makes a small contribution. Weight training is commonly perceived as anaerobic exercise, because one of the more common goals is to increase strength by lifting heavy weights. Other goals such as rehabilitation, weight loss, body shaping, and bodybuilding often use lower weights, adding

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Periodization refers to the organization of training into sequential phases and cyclical periods, and the change in training over time. The simplest strength training periodization involves keeping a fixed schedule of sets and reps (e.g. 2 sets of 12 reps of bicep curls every 2 days), and steadily

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The effects of warming up on exercise effectiveness are clearer. For 1RM trials, an exercise rehearsal has significant benefits. For submaximal strength training (3 sets of 80% of 1RM to failure), exercise rehearsal does not provide any benefits regarding fatigue or total repetitions for exercises

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Strength training follows the fundamental principle that involves repeatedly overloading a muscle group. This is typically done by contracting the muscles against heavy resistance and then returning to the starting position. This process is repeated for several repetitions until the muscles reach

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for hypertrophy and lower body strength, although some studies have found that women experience a greater relative increase in upper-body strength. Because of their greater starting strength and muscle mass, absolute gains are higher in men. In older adults, women experienced a larger increase in

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For strength and power training in able-bodied individuals, the NCSA recommends emphasizing integrated or compound movements (multi-joint exercises), such as with free weights, over exercises isolating a muscle (single-joint exercises), such as with machines. This is due to the fact that only the

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Exercise selection depends on the goals of the strength training program. If a specific sport or activity is targeted, the focus will be on specific muscle groups used in that sport. Various exercises may target improvements in strength, speed, agility, or endurance. For other populations such as

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Supplementation of protein in the diet of healthy adults increases the size and strength of muscles during prolonged resistance exercise training (RET); protein intakes of greater than 1.62 grams per kilogram of body weight a day did not additionally increase fat–free mass (FFM), muscle size, or

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Sequential or block periodization concentrates training into periods ("blocks"). For example, for athletes, performance can be optimized for specific events based on the competition schedule. An annual training plan may be divided hierarchically into several levels, from training phases down to

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before starting a workout, and it is recommended by the NCSA. A warm up may include cardiovascular activity such as light stationary biking (a "pulse raiser"), flexibility and joint mobility exercises, static and/or dynamic stretching, "passive warm up" such as applying heat pads or taking a hot

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might be at risk. The very rare reports of growth plate fractures in children who trained with weights occurred as a result of inadequate supervision, improper form or excess weight, and there have been no reports of injuries to growth plates in youth training programs that followed established

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For trained individuals, rest of 2–4 minutes is sufficient to maximize strength gain, compared to shorter intervals 20s-60s and longer intervals of 5 minutes. Intervals of greater than 5 minutes have not been studied. Starting at 2 minutes and progressively decreasing the rest interval over the

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For untrained individuals (no previous resistance training experience), the effect of resting on muscular strength development is small and other factors such as volitional fatigue and discomfort, cardiac stress, and the time available for training may be more important. Moderate rest intervals

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Intentionally slowing down the movement tempo of each repetition can increase muscle activation for a given number of repetitions. However, the maximum number of repetitions and the maximum possible load for a given number of repetitions decreases as the tempo is slowed. Some trainers calculate

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is often used. This involves deeply inhaling and then bracing down with the abdominal and lower back muscles as the air is held in during the entire rep. Air is then expelled once the rep is done, or after a number of reps is done. The Valsalva maneuver leads to an increase in intrathoracic and

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In weight training, as with most forms of exercise, there is a tendency for the breathing pattern to deepen. This helps to meet increased oxygen requirements. One approach to breathing during weight training consists of avoiding holding one's breath and breathing shallowly. The benefits of this

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However, a much more accurate determination of how much fluid is necessary can be made by performing appropriate weight measurements before and after a typical exercise session, to determine how much fluid is lost during the workout. The greatest source of fluid loss during exercise is through

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Training volume is commonly defined as sets × reps × load. That is, an individual moves a certain load for some number of repetitions, rests, and repeats this for some number of sets, and the volume is the product of these numbers. For non-weightlifting exercises, the load may be replaced with

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The genealogy of lifting can be traced back to the beginning of recorded history where humanity's fascination with physical abilities can be found among numerous ancient writings. In many prehistoric tribes, they would have a big rock they would try to lift, and the first one to lift it would

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A training split refers to how the trainee divides and schedules their training volume, or in other words which muscles are trained on a given day over a period of time (usually a week). Popular training splits include full body, upper/lower, push/pull/legs, and the "bro" split. Some training

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Except in the extremes, a muscle will fire fibres of both the aerobic or anaerobic types on any given exercise, in varying ratio depending on the load on the intensity of the contraction. This is known as the energy system continuum. At higher loads, the muscle will recruit all muscle fibres

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Costa, Rochelle Rocha; Buttelli, Adriana Cristine Koch; Vieira, Alexandra Ferreira; Coconcelli, Leandro; Magalhães, Rafael de Lima; Delevatti, Rodrigo Sudatti; Kruel, Luiz Fernando Martins (1 June 2019). "Effect of Strength Training on Lipid and Inflammatory Outcomes: Systematic Review With

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Wewege, Michael A.; Desai, Imtiaz; Honey, Cameron; Coorie, Brandon; Jones, Matthew D.; Clifford, Briana K.; Leake, Hayley B.; Hagstrom, Amanda D. (February 2022). "The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and

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PEREIRA, Ericson; MOYSES, Samuel Jorge; IGNÁCIO, Sérgio Aparecido; MENDES, Daniel Komarchewski; SILVA, Diego Sgarbi D. A.; CARNEIRO, Everdan; HARDY, Ana Maria Trindade Grégio; ROSA, Edvaldo Antônio Ribeiro; BETTEGA, Patrícia Vida Cassi; JOHANN, Aline Cristina Batista Rodrigues (2019).

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Endurance: Endurance may be trained by performing many repetitions, such as 15 or more per set. The NCSA recommends "light" loads below 60% of 1RM, but some studies have found conflicting results suggesting that "moderate" 15-20RM loads may work better when performed to

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are overloaded by working against as high resistance as they are capable of. They respond by growing larger and stronger. Beginning strength-trainers are in the process of training the neurological aspects of strength, the ability of the brain to generate a rate of

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Ancient Greek sculptures also depict lifting feats. The weights were generally stones, but later gave way to dumbbells. The dumbbell was joined by the barbell in the later half of the 19th century. Early barbells had hollow globes that could be filled with

277:(1RM). Due to muscle failure, the intensity limits the maximum number of repetitions that can be carried out in one set, and is correlated with the repetition ranges chosen. Depending on the goal, different loads and repetition amounts may be appropriate: 5061:

Jones, Matthew D.; Wewege, Michael A.; Hackett, Daniel A.; Keogh, Justin W. L.; Hagstrom, Amanda D. (2021). "Sex Differences in Adaptations in Muscle Strength and Size Following Resistance Training in Older Adults: A Systematic Review and Meta-analysis".

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injury prevention program has emerged, and it is unclear if warm ups designed for these areas will also be applicable to strength training. Static stretching can increase the risk of injury due to its analgesic effect and cellular damage caused by it.

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The genealogy of lifting traces back to the beginning of recorded history where man's fascination with physical prowess can be found among numerous ancient writings. A 5,000-year-old Chinese text tells of prospective soldiers having to pass lifting

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Maintaining proper form is one of the many steps in order to perfectly perform a certain technique. Correct form in weight training improves strength, muscle tone, and maintaining a healthy weight. Improper form can lead to strains and fractures.

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Strength development (1RM performance): Gains may be achieved with a variety of loads. However, training efficiency is maximized by using heavy loads (80% to 100% of 1RM). The number of repetitions is secondary and may be 1 to 5 repetitions per

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A light, balanced meal prior to the workout (usually one to two hours beforehand) ensures that adequate energy and amino acids are available for the intense bout of exercise. The type of nutrients consumed affects the response of the body, and

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expression), and white matter-related structural and functional changes in neuroanatomy. Although resistance training has been less studied for its effect on depression than aerobic exercise, it has shown benefits compared to no intervention.

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Muscle growth (hypertrophy): Hypertrophy can be maximized by taking sets to failure or close to failure. Any load 30% of 1RM or greater may be used. The NCSA recommends "medium" loads of 8 to 12 repetitions per set with 60% to 80% of

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Grandou, Clementine; Wallace, Lee; Impellizzeri, Franco M.; Allen, Nicholas G.; Coutts, Aaron J. (April 2020). "Overtraining in Resistance Exercise: An Exploratory Systematic Review and Methodological Appraisal of the Literature".

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Figueroa, Arturo; Okamoto, Takanobu; Jaime, Salvador J.; Fahs, Christopher A. (March 2019). "Impact of high- and low-intensity resistance training on arterial stiffness and blood pressure in adults across the lifespan: a review".

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Campos GE, Luecke TJ, Wendeln HK, Toma K, Hagerman FC, Murray TF, et al. (November 2002). "Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones".

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For muscle growth, a training frequency of two sessions per week had greater effects than once per week. Whether training a muscle group three times per week is superior to a twice-per-week protocol remains to be determined.

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shower, and workout-specific warm up, such as rehearsal of the intended exercise with no weights or light weights. The intended purpose of warming up is to enhance exercise effectiveness and reduce the risk of injury.

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which alter the LDH (lactate dehydrogenase) isoenzyme complex composition and decreases the activity of the lactate generating enzyme LDHA, while increasing the activity of the lactate metabolizing enzyme LDHB.

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Morton, Robert W; Murphy, Kevin T; McKellar, Sean R; Schoenfeld, Brad J; Henselmans, Menno; Helms, Eric; Aragon, Alan A; Devries, Michaela C; Banfield, Laura; Krieger, James W; Phillips, Stuart M (March 2018).

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older individuals, there is little information to guide exercise selection, but exercises can be selected on the basis of specific functional capabilities as well as the safety and efficiency of the exercises.

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Grgic, Jozo; Schoenfeld, Brad J; Skrepnik, Mislav; Davies, Timothy B; Mikulic, Pavle (2018). "Effects of Rest Interval Duration in Resistance Training on Measures of Muscular Strength: A Systematic Review".

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Strength training appears to be associated with a "10–17% lower risk of all-cause mortality, cardiovascular disease (CVD), total cancer, diabetes and lung cancer". Two key outcomes of strength training are

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whereby protein and carbohydrates are consumed prior to and after workout has a beneficial impact on muscle growth. Water is consumed throughout the course of the workout to prevent poor performance due to

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increasing the intensity on a weekly basis. This is conceptually a parallel model, as several exercises are done each day and thus multiple muscles are developed simultaneously. It is also sometimes called

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Fisher, James P.; Steele, James; Gentil, Paulo; Giessing, Jürgen; Westcott, Wayne L. (1 December 2017). "A minimal dose approach to resistance training for the older adult; the prophylactic for aging".

967:(those above age 85) can increase their muscle mass with a resistance training program, although to a lesser degree than younger individuals. With more strength older adults have better health, better 574:

lost during the exercise period. If consuming recovery drink after a workout, to maximize muscle protein anabolism, it is suggested that the recovery drink contain glucose (dextrose), protein (usually

5400:"Effects of resistance training, endurance training and whole-body vibration on lean body mass, muscle strength and physical performance in older people: a systematic review and network meta-analysis" 1599:

Schoenfeld, Brad J; Ogborn, Dan; Krieger, James W (2017). "Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis".

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and cardiac function; and reduce the risk of injury in athletes and the elderly. For many sports and physical activities, strength training is central or is used as part of their training regimen.

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required to achieve the activity. Training volume is one of the most critical variables in the effectiveness of strength training. There is a positive relationship between volume and hypertrophy.

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Some athletic trainers advise athletes to drink about 7 imperial fluid ounces (200 mL) every 15 minutes while exercising, and about 80 imperial fluid ounces (2.3 L) throughout the day.

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Schoenfeld, Brad J.; Ogborn, Dan I.; Krieger, James W. (April 2015). "Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis".

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Williams, Tyler D.; Tolusso, Danilo V.; Fedewa, Michael V.; Esco, Michael R. (2017). "Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis".

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Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW (December 2017). "Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis".

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Schoenfeld, Brad J.; Ogborn, Dan; Krieger, James W. (21 April 2016). "Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis".

5005: 3154:"A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults" 2705:

Mannarino, P; Matta, T; Lima, J; Simão, R; Freitas de Salles, B (1 October 2021). "Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise".

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percentage, body fat mass and visceral fat, which is usually beneficial as obesity predisposes towards several chronic diseases and e.g. body fat distribution is one predictor of

1384:"The effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation: a systematic review" 379:

better strength improvements on 1RM than non-periodized training. For hypertrophy, it appears that daily undulating periodization has similar effect to more traditional models.

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Chow, Zi-Siong; Moreland, Ashleigh T.; Macpherson, Helen; Teo, Wei-Peng (December 2021). "The Central Mechanisms of Resistance Training and Its Effects on Cognitive Function".

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The effects of strength training include greater muscular strength, improved muscle tone and appearance, increased endurance, cardiovascular health, and enhanced bone density.

3937:"Progressive resistance training for improving health-related outcomes in people at risk of fracture: a systematic review and meta-analysis of randomized controlled trials" 4068:"Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies" 913:. Since the late 1990s, increasing numbers of women have taken up weight training; currently, nearly one in five U.S. women engage in weight training on a regular basis. 2084:

de Souza, Tácito P; Fleck, Steven J; Simão, Roberto; Dubas, João P; Pereira, Benedito; de Brito Pacheco, Elisa M; da Silva, Antonio C; de Oliveira, Paulo R (July 2010).

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Csapo, R.; Alegre, L. M. (24 August 2015). "Effects of resistance training with moderate vs heavy loads on muscle mass and strength in the elderly: A meta-analysis".

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McMillian, Danny J.; Moore, Josef H.; Hatler, Brian S.; Taylor, Dean C. (2006). "Dynamic vs. Static-Stretching Warm Up: The Effect on Power and Agility Performance".

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Stronger muscles improve performance in a variety of sports. Sport-specific training routines are used by many competitors. These often specify that the speed of

4875: 185:', performing the movements with the appropriate muscle group, and not transferring the weight to different body parts in order to move greater weight (called ' 5515: 4446:"Functional and/or structural brain changes in response to resistance exercises and resistance training lead to cognitive improvements - a systematic review" 1904: 1759:"Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis" 3091:"Skeletal muscle PGC-1α controls whole-body lactate homeostasis through estrogen-related receptor α-dependent activation of LDH B and repression of LDH A" 2635:

Ribeiro, Alex S.; Nunes, João Pedro; Schoenfeld, Brad J. (June 2020). "Selection of Resistance Exercises for Older Individuals: The Forgotten Variable".

2507:"Effects of linear and daily undulating periodized resistance training programs on measures of muscle hypertrophy: a systematic review and meta-analysis" 1121:

In the first picture, the knees are too close and get twisted. For appropriate muscular development and safety the knee should be in line with the foot.

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a fatigue recovery effect where splitting the same volume of training across multiple days improves gains, but this must be verified by future research.

5127: 3720: 2250:"Repeated Bouts of Advanced Strength Training Techniques: Effects on Volume Load, Metabolic Responses, and Muscle Activation in Trained Individuals" 36:

A gym environment where various forms of strength training are being practiced. Identified from left to right, the exercises are: overhead presses,

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Kraemer, Robert R.; Castracane, V. Daniel (February 2015). "Endocrine alterations from concentric vs. eccentric muscle actions: a brief review".

63:, involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of 4810:"The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials" 2595: 2135:"What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis" 6420: 731: 3581: 6187: 2049:

Gonzalez, Adam M. (December 2016). "Effect of Interset Rest Interval Length on Resistance Exercise Performance and Muscular Adaptation".

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Ponzano M, Rodrigues IB, Hosseini Z, Ashe MC, Butt DA, Chilibeck PD, Stapleton J, Thabane L, Wark JD, Giangregorio LM (February 2021).

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Fragala, Maren S.; Cadore, Eduardo L.; Dorgo, Sandor; Izquierdo, Mikel; Kraemer, William J.; Peterson, Mark D.; Ryan, Eric D. (2019).

5508: 2350:"The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses" 2133:

Nunes, João Pedro; Grgic, Jozo; Cunha, Paolo M; Ribeiro, Alex S; Schoenfeld, Brad J; de Salles, Belmiro F; Cyrino, Edilson S (2021).

1109:"Why strength depends on more than muscle: Neural adaptations could account for differing strength gains despite similar muscle mass" 979:. Resistance training programs are safe for older adults, can be adapted for mobility and disability limitations, and may be used in 6741: 6395: 5200: 3674:

American College of Sports Medicine; Sawka, MN; Burke, LM; Eichner, ER; Maughan, RJ; Montain, SJ; Stachenfeld, NS (February 2007).

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Wallace, W; Ugrinowitsch, C; Stefan, M; Rauch, J; Barakat, C; Shields, K; Barninger, A; Barroso, R; De Souza, EO (6 January 2019).

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have several variations. Some studies have analyzed the differing muscle activation patterns, which can aid in exercise selection.

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perspiration, but as long as fluid intake is roughly equivalent to the rate of perspiration, hydration levels will be maintained.

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of well-hydrated persons should be nearly colorless, while an intense yellow color is normally a sign of insufficient hydration.

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throughout the workout by drinking sufficient water. This is particularly true in hot environments, or for those older than 65.

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Grgic, Jozo; Schoenfeld, Brad J.; Davies, Timothy B.; Lazinica, Bruno; Krieger, James W.; Pedisic, Zeljko (22 February 2018).

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Schoenfeld, Brad J; Contreras, Bret; Krieger, James; Grgic, Jozo; Delcastillo, Kenneth; Belliard, Ramon; Alto, Andrew (2019).

3836: 2689: 2575: 1700:"Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum" 1536: 1143: 1092: 2565: 682:, such as following stroke or orthopaedic surgery, strength training for weak muscles is a key factor to optimise recovery. 5501: 3303:

Cribb PJ, Hayes A (November 2006). "Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy".

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Christie J (September 2011). "Progressive resistance strength training for improving physical function in older adults".

2794:"A systematic review on the muscular activation on the lower limbs with five different variations of the squat exercise" 670:

and reduce pain in people at risk of fracture, with rare adverse effects. Weight-bearing exercise also helps to prevent

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Training to muscle failure is not necessary for increasing muscle strength and muscle mass, but it also is not harmful.

4973:"NBC News article on the U.S. Centers for Disease Control and Prevention report on the prevalence of strength training" 983:

settings. Resistance training at lower intensities such as 45% of 1RM can still result in increased muscular strength.

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of the time. Weight training became increasingly popular in the 1970s, following the release of the bodybuilding movie

87: 3409:"Hyperinsulinaemia, hyperaminoacidaemia and post-exercise muscle anabolism: the search for the optimal recovery drink" 6135: 4883: 1813:"The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review" 403: 2829: 6400: 6272: 675: 5250:"Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association" 6983: 6504: 6180: 4972: 791:

during weight training should be the same as that of the particular sport. Strength training can substantially

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Schoenfeld, Brad Jon; Aragon, Alan; Wilborn, Colin; Urbina, Stacie L; Hayward, Sara E; Krieger, James (2017).

1905:"Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis" 1275:"No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review" 6764: 5225: 5186: 2792:

Gene-Morales, Javier; Flandez, Jorge; Juesas, Alvaro; Gargallo, Pedro; Miñana, Iván; Colado, Juan C. (2020).

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strength, with the caveat that "Increasing age reduces… the efficacy of protein supplementation during RET."

5135: 3657: 3516:"Prevalence and profile of users and non-users of anabolic steroids among resistance training practitioners" 1554:"The Valsalva maneuver: its effect on intra-abdominal pressure and safety issues during resistance exercise" 1011: 2301:"The Effect of an Upper-Body Agonist-Antagonist Resistance Training Protocol on Volume Load and Efficiency" 2187:"Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods" 3204: 2086:"Comparison Between constant and decreasing rest intervals: influence on maximal strength and hypertrophy" 7122: 6056: 4670:

Zhao, Jin-Lei; Jiang, Wan-Ting; Wang, Xing; Cai, Zhi-Dong; Liu, Zu-Hong; Liu, Guo-Rong (September 2020).

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that will produce a muscular contraction that is close to the maximum of the muscle's potential.

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mean power output was attributed to creatine's ability to counteract the lack of intramuscular

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is necessary to maximize muscle hypertrophy. Strength adaptations may not be hindered by a

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The largest increases in strength happen for the exercises in the beginning of a session.

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course of a few weeks to 30s can produce similar strength gains to a constant 2 minutes.

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as a part of track and field, and was officially recognized as its own event in 1914.

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the point of failure. The basic method of resistance training uses the principle of

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and muscular strength gain which are associated with reduced all-cause mortality.

7076: 7029: 7014: 6940: 6892: 6817: 6807: 6719: 6617: 6612: 6537: 6442: 6432: 6360: 6307: 6131: 5692: 5266: 5084: 5022: 4941: 4826: 4809: 4631: 4614: 4083: 3692: 3675: 3170: 2718: 2317: 2300: 2102: 2085: 2062: 1659: 1569: 1351: 1334: 1243:"Influence of Active and Passive Warming up on Motor Performance of the Athletes" 1049: 980: 968: 739: 667: 599: 562: 479:

do not require any equipment, and others may be performed with equipment such as

465: 446: 442: 267: 182: 106: 6065: 4145: 2843: 1176: 7024: 6993: 6850: 6822: 6789: 6774: 6666: 6637: 6572: 6562: 6490: 6345: 5768: 5698: 5649: 5626: 5554: 5075: 5006:"Sex Differences in Resistance Training: A Systematic Review and Meta-Analysis" 4516: 4349: 3095:

Proceedings of the National Academy of Sciences of the United States of America

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Commonly used equipment for resistance training include free weights—including

273:

The load or intensity is often normalized as the percentage of an individual's

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specialists used to recommend that children avoid weight training because the

655:

Strength training also provides functional benefits. Stronger muscles improve

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Lauersen, Jeppe Bo; Bertelsen, Ditte Marie; Andersen, Lars Bo (1 June 2014).

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on his back every day until it was fully grown. Another Greek, the physician

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Men and women have similar reactions to resistance training with comparable

674:

and to improve bone strength in those with osteoporosis. For many people in

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On the other hand, for people working with extremely heavy loads (such as

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do not offer a physiological benefit over water during weight training.

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include protecting against a lack of oxygen, passing out, and increased

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Regarding older individuals, a 1 minute rest is sufficient in females.

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From Milo to Milo: A History of Barbells, Dumbbells, and Indian Clubs.

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Iversen, VM; Norum, M; Schoenfeld, BJ; Fimland, MS (October 2021).

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inscribe their name into the stone. Such rocks have been found in

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castles. Progressive resistance training dates back at least to

578:) hydrolysate containing mainly dipeptides and tripeptides, and 6912: 6239: 5837: 5715: 2747: 1697: 1641: 841: 817: 152: 147: 110: 5004:

Roberts, Brandon M.; Nuckols, Greg; Krieger, James W. (2020).

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from weights, facilitating variable resistance throughout the

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periodization, but this designation is considered a misnomer.

27:

Performance of physical exercises designed to improve strength

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Cornelissen, Veronique A.; Smart, Neil A. (1 February 2013).

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Exercise Physiology: Human Bioenergetics and Its Applications

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Hughes, David C.; Ellefsen, Stian; Baar, Keith (June 2018).

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responses that could have positive effects. It also reduces

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Wilk, Michal; Zajac, Adam; Tufano, James J. (August 2021).

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Science and Practice of Strength Training, Second Edition

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Scandinavian Journal of Medicine & Science in Sports

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progressively increasing the force output of the muscles

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Insufficient hydration may cause lethargy, soreness or

417:

and training maladaptation. Many exercises such as the

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Butts, Jessica; Jacobs, Bret; Silvis, Matthew (2017).

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International Journal of Sports Sciences & Fitness

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Progressive resistance training may improve function,

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Strength training also requires the use of proper or '

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Bones, joints, frailty, posture and in people at risk

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The Journal of Strength & Conditioning Research

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The Journal of Strength & Conditioning Research

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Strength training is primarily an 4676:CNS Neuroscience & Therapeutics 4619:Exercise and Sport Sciences Reviews 2798:Journal of Human Sport and Exercise 2671: 2600:Strength & Conditioning Journal 2594:Sheppard, Jeremy M. 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The Aasgard Company. pp. 889:in the 1896 Athens Olympic Games 355: 7082: 5349:Liu CJ, Latham NK (July 2009). 5298: 5193: 5054: 4997: 4947: 4902: 4868: 4801: 4772: 4720: 4663: 4606: 4547: 4496: 4437: 4380: 4328: 4276: 4219: 4176: 4124: 4059: 4018: 3928: 3871: 3779: 3735: 3723:from the original on 9 May 2013 3708: 3649: 3631: 3506: 3449: 3400: 3296: 3251: 3196: 3082: 3061: 3018: 2947: 2898: 2836: 2822: 2785: 2741: 2698: 2628: 2557: 2498: 2454: 2341: 2292: 2241: 2077: 2042: 1946: 1896: 1853: 1545: 1520: 1467: 1426: 1375: 1126:, Lon Kilgore (2005). "Knees". 954: 751:Lipid and inflammatory outcomes 585:Some weight trainers also take 137:Principles and training methods 105:Strength training can increase 5367:10.1002/14651858.CD002759.pub2 4876:"The History of Weightlifting" 3039:10.1080/00913847.2003.11440567 2807:10.14198/jhse.2020.15.Proc4.28 1234: 1209: 1152: 1101: 1072: 1029: 1004: 856:trained by carrying a newborn 771:(CRP) as well as increases in 323: 161: 13: 1: 5126:Dowshen S, Homeier B (2005). 4795:10.1016/s0031-9406(05)66120-2 4197:10.1016/j.metabol.2014.10.024 4044:10.1016/S0004-9514(06)70003-4 3715:Nancy Cordes (2 April 2008). 3407:Manninen AH (November 2006). 2152:10.1080/17461391.2020.1733672 1613:10.1080/02640414.2016.1210197 1527:Fleck SJ, Kraemer WJ (2014). 998: 659:, provide better support for 535:Nutrition and supplementation 6195: 5267:10.1519/JSC.0000000000003230 5023:10.1519/JSC.0000000000003521 4955:"weightlifting | sport" 4827:10.1136/bjsports-2013-092538 4632:10.1249/JES.0000000000000229 4084:10.1136/bjsports-2021-105061 3693:10.1249/mss.0b013e31802ca597 3171:10.1136/bjsports-2017-097608 2719:10.1519/JSC.0000000000003234 2318:10.1519/JSC.0b013e3181e3826e 2103:10.1519/JSC.0b013e3181ddae4a 2063:10.1519/SSC.0000000000000257 1660:10.1249/MSS.0000000000001764 1570:10.1519/JSC.0b013e31827de07d 1352:10.1136/bjsports-2014-094228 1050:10.1519/JSC.0000000000002200 605: 424: 227: 7: 5162:"Youth Resistance Training" 4146:10.1016/j.exger.2017.09.012 3776:Johnson-Cane et al., p. 153 3745:. Dartmouth Medical School. 3360:(eCollection 2017): e2825. 3078:. Vol. 18, no. 7. 1177:10.1101/cshperspect.a029769 986: 722:and related complications. 10: 7139: 5076:10.1007/s40279-020-01388-4 4517:10.1007/s40279-021-01535-5 4387:Goossens, Gijs H. (2017). 4350:10.1007/s40279-021-01562-2 3982:Osteoporosis International 3764:Johnson-Cane et al., p. 76 3755:Johnson-Cane et al., p. 75 3639:"Water, Water, Everywhere" 2763:10.1007/s40279-019-01242-2 2649:10.1007/s40279-020-01260-5 1829:10.1007/s40279-021-01465-2 1775:10.1016/j.jshs.2021.01.007 1291:10.1007/s40279-021-01490-1 1087:. Mayfield Publishing Co. 977:activities of daily living 810: 806: 742:(including some degree of 642: 624:Under most circumstances, 538: 494: 401: 386: 359: 204: 7053: 7007: 6974: 6931: 6843: 6798: 6750: 6697: 6571: 6520: 6512: 6466: 6388: 6318: 6263: 6210: 6203: 6094: 6075: 6055: 5999: 5949: 5896: 5853: 5809: 5790: 5746: 5714: 5648: 5576: 5532: 5224:: CS1 maint: unfit URL ( 5185:: CS1 maint: unfit URL ( 4463:10.1186/s11556-019-0217-2 4298:10.1007/s00424-018-2235-8 3994:10.1007/s00198-011-1545-x 3533:10.1186/s12889-019-8004-6 3221:10.1016/j.nut.2018.09.026 2865:10.1186/s40798-018-0169-5 2476:10.1007/s00421-002-0681-6 2424:10.1007/s40279-017-0734-y 2366:10.1007/s00421-017-3680-3 2020:10.1007/s40279-017-0788-x 1967:10.1007/s40279-016-0543-8 1924:10.1007/s40279-018-0872-x 1874:10.1007/s40279-015-0304-0 959:Aging is associated with 698:Strength training causes 549:It is not known how much 193:and muscular adaptation. 6655:Bodybuilding supplements 4573:10.3390/brainsci10120913 4134:Experimental Gerontology 3601:10.1123/ijsnem.2022-0072 3474:10.1177/1941738117737248 3458:"Creatine Use in Sports" 3425:10.1136/bjsm.2006.030031 773:high-density lipoprotein 343: 6421:Neurobiological effects 4959:Encyclopedia Britannica 4914:Encyclopædia Britannica 4910:"Weightlifting | sport" 4244:10.1161/JAHA.112.004473 3116:10.1073/pnas.1212976110 2996:10.3810/psm.2003.08.457 1401:10.1186/1741-7015-10-75 793:prevent sports injuries 765:low-density lipoprotein 732:neurobiological effects 726:Neurobiological effects 5757:Close-grip bench press 4742:10.1123/jpah.2018-0317 2923:10.26603/ijspt20190994 2852:Sports Medicine - Open 2204:10.3390/ijerph16244897 872:) in the 2nd century. 836: 275:one-repetition maximum 248:), breathing à la the 201:Stretching and warm-up 178: 49: 5417:10.1093/ageing/afy009 5085:1959.4/unsworks_83599 2267:10.3390/sports7010014 1717:10.3390/sports9020032 931:lower-body strength. 911:Arnold Schwarzenegger 820: 555:low-carbohydrate diet 402:Further information: 389:Split weight training 387:Further information: 169: 35: 6066:Side-lying leg raise 5811:Abdomen and obliques 5737:Reverse grip push-up 3658:"Metabolism Myth #5" 3075:Dynamic Chiropractic 1648:Med Sci Sports Exerc 678:or with an acquired 522:an aerobic process. 507:anaerobic glycolysis 477:bodyweight exercises 362:Sports periodization 241:and blood pressure. 144:progressive overload 117:strength as well as 69:bodyweight exercises 6448:Outline of exercise 6416:Exercise physiology 6303:Suspension training 6293:Bodyweight exercise 6107:Bodyweight exercise 3954:10.1093/ptj/pzaa221 3107:2013PNAS..110.8738S 1012:"Strength Training" 801:change of direction 481:suspension trainers 94:activity, although 61:resistance training 7123:Anaerobic exercise 6672:Physical education 6411:Exercise equipment 6406:Exercise and music 6356:Muscle hypertrophy 6265:Anaerobic exercise 6235:Endurance training 6117:Muscle hypertrophy 6059:(inside of thighs) 5922:Dirty dog exercise 5763:Close grip push-up 4940:2012-07-31 at the 4933:Todd, Jan (1995). 3896:10.1002/jcsm.12238 3367:10.7717/peerj.2825 2524:10.7717/peerj.3695 1763:J Sport Health Sci 1221:www.mayoclinic.org 868:(an early form of 837: 789:muscle contraction 783:Sports performance 769:C-reactive protein 720:insulin resistance 693:muscle hypertrophy 497:Anaerobic exercise 470:eccentric overload 398:Exercise selection 179: 98:also is a form of 82:Training works by 50: 7113:Physical exercise 7108:Strength training 7095: 7094: 7066:Sports portal 6677:Physical activity 6623:Athletic training 6606:Strength training 6558:Semi-professional 6480: 6479: 6384: 6383: 6351:Interval training 6326:Athletic training 6298:Flywheel training 6283:Strength training 6163: 6162: 6142:Flywheel training 6136:List of exercises 5953:(front of thighs) 5781:Triceps extension 5681:handstand push-up 5525:Strength training 5461:10.1111/sms.12536 4961:. 29 August 2023. 4880:USA Weightlifting 4688:10.1111/cns.13385 4511:(12): 2483–2506. 4405:10.1159/000471488 3838:978-3-318-05477-4 3829:10.1159/000382065 3656:Mark Dedomenico. 3520:BMC Public Health 3068:Griner T (2000). 2713:(10): 2677–2681. 2691:978-1-4925-0162-6 2577:978-0-7360-5628-1 2418:(10): 2083–2100. 2311:(10): 2632–2640. 1961:(11): 1689–1697. 1607:(11): 1073–1082. 1538:978-0-7360-8170-2 1285:(10): 2079–2095. 1145:978-0-9768054-0-3 1130:Starting Strength 1094:978-0-07-255642-1 993:Physical strength 896:exercise machines 832:and plate-loaded 757:total cholesterol 595:anabolic steroids 458:flywheel training 250:Valsalva maneuver 156:action potentials 127:lactate threshold 53:Strength training 16:(Redirected from 7130: 7085: 7084: 7075: 7074: 7064: 7063: 7062: 6808:General managers 6710:Governing bodies 6507: 6500: 6493: 6484: 6483: 6472: 6471: 6458:Physical fitness 6453:Physical culture 6428:Exercise mimetic 6366:Physical therapy 6336:Circuit training 6230:Distance running 6212:Aerobic exercise 6208: 6207: 6190: 6183: 6176: 6167: 6166: 6003:(back of thighs) 5518: 5511: 5504: 5495: 5494: 5489: 5488: 5444: 5438: 5437: 5419: 5395: 5389: 5388: 5378: 5346: 5331: 5330: 5302: 5296: 5295: 5269: 5260:(8): 2019–2052. 5245: 5230: 5229: 5223: 5215: 5213: 5211: 5205: 5197: 5191: 5190: 5184: 5176: 5174: 5172: 5166: 5157: 5148: 5147: 5145: 5143: 5134:. 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3173: 3148: 3139: 3138: 3128: 3118: 3086: 3080: 3079: 3065: 3059: 3058: 3022: 3016: 3015: 2979: 2970: 2969: 2967: 2965: 2951: 2945: 2944: 2934: 2902: 2896: 2895: 2877: 2867: 2840: 2834: 2833: 2826: 2820: 2819: 2809: 2789: 2783: 2782: 2745: 2739: 2738: 2702: 2696: 2695: 2678: 2669: 2668: 2643:(6): 1051–1057. 2632: 2626: 2625: 2615: 2591: 2582: 2581: 2561: 2555: 2554: 2544: 2526: 2502: 2496: 2495: 2458: 2452: 2451: 2407: 2396: 2395: 2377: 2360:(9): 1877–1889. 2345: 2339: 2338: 2320: 2296: 2290: 2289: 2279: 2269: 2245: 2239: 2232: 2226: 2216: 2206: 2182: 2173: 2172: 2154: 2130: 2124: 2123: 2105: 2096:(7): 1843–1850. 2081: 2075: 2074: 2046: 2040: 2039: 2002: 1987: 1986: 1950: 1944: 1943: 1918:(5): 1207–1220. 1909: 1900: 1894: 1893: 1857: 1851: 1850: 1840: 1823:(8): 1629–1650. 1808: 1797: 1796: 1786: 1754: 1748: 1747: 1737: 1719: 1695: 1682: 1681: 1671: 1639: 1633: 1632: 1596: 1590: 1589: 1564:(8): 2338–2345. 1549: 1543: 1542: 1524: 1518: 1517: 1491: 1471: 1465: 1464: 1454: 1430: 1424: 1423: 1413: 1403: 1379: 1373: 1372: 1354: 1330: 1321: 1320: 1302: 1270: 1255: 1254: 1238: 1232: 1231: 1229: 1227: 1213: 1207: 1206: 1196: 1156: 1150: 1149: 1133: 1119: 1113: 1112: 1105: 1099: 1098: 1086: 1076: 1070: 1069: 1033: 1027: 1026: 1024: 1022: 1016:FitnessHealth101 1008: 826:Two Hands Anyhow 779:concentrations. 541:Sports nutrition 447:resistance bands 311:Weekly frequency 266:, the amount of 100:aerobic exercise 96:circuit training 55:, also known as 21: 7138: 7137: 7133: 7132: 7131: 7129: 7128: 7127: 7098: 7097: 7096: 7091: 7060: 7058: 7049: 7008:Sport by region 7003: 6970: 6941:Artificial turf 6927: 6898:Olympic culture 6839: 6794: 6746: 6693: 6567: 6538:Military sports 6516: 6511: 6481: 6476: 6462: 6443:Fitness culture 6433:Exercise trends 6380: 6361:Outdoor fitness 6314: 6308:Weight training 6259: 6199: 6194: 6164: 6159: 6132:Weight training 6090: 6071: 6051: 5995: 5945: 5892: 5849: 5805: 5786: 5742: 5718:(front of arms) 5710: 5693:Rear delt raise 5644: 5572: 5528: 5522: 5492: 5455:(9): 995–1006. 5445: 5441: 5396: 5392: 5361:(3): CD002759. 5347: 5334: 5303: 5299: 5246: 5233: 5217: 5216: 5209: 5207: 5203: 5199: 5198: 5194: 5178: 5177: 5170: 5168: 5164: 5160:Faigenbaum AD. 5158: 5151: 5141: 5139: 5124: 5117: 5064:Sports Medicine 5059: 5055: 5002: 4998: 4988: 4986: 4985:on 8 April 2013 4971: 4970: 4966: 4953: 4952: 4948: 4942:Wayback Machine 4932: 4928: 4918: 4916: 4908: 4907: 4903: 4889: 4887: 4874: 4873: 4869: 4820:(11): 871–877. 4806: 4802: 4777: 4773: 4725: 4721: 4668: 4664: 4611: 4607: 4552: 4548: 4501: 4497: 4442: 4438: 4385: 4381: 4333: 4329: 4281: 4277: 4224: 4220: 4181: 4177: 4129: 4125: 4078:(13): 755–763. 4064: 4060: 4023: 4019: 3988:(11): 2769–88. 3974: 3970: 3933: 3929: 3876: 3872: 3839: 3809: 3805: 3795: 3793: 3785: 3784: 3780: 3775: 3768: 3763: 3759: 3754: 3750: 3741: 3740: 3736: 3726: 3724: 3713: 3709: 3672: 3665: 3654: 3650: 3637: 3636: 3632: 3584: 3578: 3567: 3511: 3507: 3454: 3450: 3405: 3401: 3346: 3342: 3318:10.1.1.320.6223 3311:(11): 1918–25. 3301: 3297: 3273:10.1.1.562.4723 3256: 3252: 3201: 3197: 3149: 3142: 3101:(21): 8738–43. 3087: 3083: 3066: 3062: 3023: 3019: 2980: 2973: 2963: 2961: 2953: 2952: 2948: 2917:(6): 994–1000. 2903: 2899: 2841: 2837: 2828: 2827: 2823: 2790: 2786: 2751:Sports Medicine 2746: 2742: 2703: 2699: 2692: 2680: 2679: 2672: 2637:Sports Medicine 2633: 2629: 2592: 2585: 2578: 2562: 2558: 2503: 2499: 2459: 2455: 2412:Sports Medicine 2408: 2399: 2346: 2342: 2297: 2293: 2246: 2242: 2183: 2176: 2139:Eur J Sport Sci 2131: 2127: 2082: 2078: 2047: 2043: 2003: 1990: 1955:Sports Medicine 1951: 1947: 1912:Sports Medicine 1907: 1901: 1897: 1862:Sports Medicine 1858: 1854: 1817:Sports Medicine 1809: 1800: 1755: 1751: 1696: 1685: 1640: 1636: 1597: 1593: 1550: 1546: 1539: 1525: 1521: 1498:10.1519/18205.1 1489:10.1.1.455.9358 1472: 1468: 1431: 1427: 1380: 1376: 1345:(14): 935–942. 1331: 1324: 1271: 1258: 1239: 1235: 1225: 1223: 1215: 1214: 1210: 1157: 1153: 1146: 1120: 1116: 1107: 1106: 1102: 1095: 1077: 1073: 1044:(12): 3508–23. 1034: 1030: 1020: 1018: 1010: 1009: 1005: 1001: 989: 981:assisted living 969:quality of life 957: 937: 924: 922:Sex differences 919: 815: 809: 785: 753: 740:neuroplasticity 728: 688: 668:quality of life 653: 645: 608: 600:phosphocreatine 563:nutrient timing 543: 537: 499: 493: 466:range of motion 443:weight machines 427: 406: 400: 391: 385: 383:Training splits 364: 358: 346: 326: 313: 300: 259: 257:Training volume 230: 209: 203: 164: 146:, in which the 139: 57:weight training 28: 23: 22: 15: 12: 11: 5: 7136: 7126: 7125: 7120: 7115: 7110: 7093: 7092: 7090: 7089: 7079: 7069: 7054: 7051: 7050: 7048: 7047: 7042: 7037: 7032: 7027: 7022: 7017: 7011: 7009: 7005: 7004: 7002: 7001: 6996: 6994:National sport 6991: 6986: 6980: 6978: 6972: 6971: 6969: 6968: 6963: 6958: 6953: 6948: 6943: 6937: 6935: 6929: 6928: 6926: 6925: 6920: 6915: 6913:Sports mascots 6910: 6905: 6900: 6895: 6890: 6889: 6888: 6878: 6873: 6868: 6863: 6858: 6853: 6847: 6845: 6841: 6840: 6838: 6837: 6832: 6831: 6830: 6825: 6820: 6810: 6804: 6802: 6796: 6795: 6793: 6792: 6787: 6782: 6777: 6772: 6767: 6762: 6756: 6754: 6748: 6747: 6745: 6744: 6739: 6734: 6729: 6728: 6727: 6722: 6712: 6707: 6701: 6699: 6695: 6694: 6692: 6691: 6686: 6681: 6680: 6679: 6674: 6664: 6663: 6662: 6657: 6647: 6646: 6645: 6640: 6635: 6630: 6625: 6615: 6610: 6609: 6608: 6603: 6598: 6593: 6588: 6577: 6575: 6569: 6568: 6566: 6565: 6560: 6555: 6550: 6545: 6540: 6535: 6530: 6524: 6522: 6518: 6517: 6510: 6509: 6502: 6495: 6487: 6478: 6477: 6467: 6464: 6463: 6461: 6460: 6455: 6450: 6445: 6440: 6435: 6430: 6425: 6424: 6423: 6413: 6408: 6403: 6398: 6392: 6390: 6386: 6385: 6382: 6381: 6379: 6378: 6373: 6368: 6363: 6358: 6353: 6348: 6346:Cross-training 6343: 6338: 6333: 6328: 6322: 6320: 6316: 6315: 6313: 6312: 6311: 6310: 6305: 6300: 6295: 6290: 6280: 6275: 6269: 6267: 6261: 6260: 6258: 6257: 6252: 6247: 6242: 6237: 6232: 6227: 6222: 6216: 6214: 6205: 6201: 6200: 6193: 6192: 6185: 6178: 6170: 6161: 6160: 6158: 6157: 6154: 6150: 6149: 6144: 6139: 6129: 6124: 6119: 6114: 6109: 6104: 6099: 6095: 6092: 6091: 6089: 6088: 6081: 6079: 6073: 6072: 6070: 6069: 6062: 6060: 6053: 6052: 6050: 6049: 6043: 6037: 6031: 6025: 6019: 6013: 6006: 6004: 5997: 5996: 5994: 5993: 5987: 5981: 5975: 5969: 5963: 5956: 5954: 5947: 5946: 5944: 5943: 5937: 5931: 5925: 5919: 5913: 5906: 5904: 5894: 5893: 5891: 5890: 5884: 5881:Hyperextension 5878: 5872: 5866: 5859: 5857: 5851: 5850: 5848: 5847: 5841: 5835: 5829: 5823: 5816: 5814: 5807: 5806: 5804: 5803: 5796: 5794: 5788: 5787: 5785: 5784: 5778: 5772: 5766: 5760: 5753: 5751: 5750:(back of arms) 5744: 5743: 5741: 5740: 5734: 5728: 5721: 5719: 5712: 5711: 5709: 5708: 5702: 5699:Shoulder press 5696: 5690: 5684: 5674: 5668: 5662: 5655: 5653: 5646: 5645: 5643: 5642: 5636: 5630: 5627:Shoulder shrug 5624: 5618: 5612: 5606: 5600: 5594: 5587: 5585: 5574: 5573: 5571: 5570: 5564: 5558: 5552: 5546: 5539: 5537: 5530: 5529: 5521: 5520: 5513: 5506: 5498: 5491: 5490: 5439: 5410:(3): 367–373. 5404:Age and Ageing 5390: 5332: 5297: 5231: 5192: 5149: 5138:on 2 July 2008 5132:kidshealth.org 5115: 5070:(3): 503–517. 5053: 4996: 4964: 4946: 4926: 4901: 4886:on 7 July 2013 4867: 4800: 4771: 4736:(6): 477–491. 4719: 4682:(9): 885–895. 4662: 4625:(4): 151–162. 4605: 4560:Brain Sciences 4546: 4495: 4436: 4399:(3): 207–215. 4379: 4344:(2): 287–300. 4327: 4292:(3): 467–478. 4275: 4238:(1): e004473. 4218: 4191:(2): 190–201. 4175: 4123: 4058: 4017: 3968: 3927: 3870: 3837: 3803: 3778: 3766: 3757: 3748: 3734: 3707: 3686:(2): 377–390. 3663: 3648: 3630: 3595:(6): 491–500. 3565: 3505: 3448: 3399: 3340: 3295: 3250: 3195: 3164:(6): 376–384. 3140: 3081: 3060: 3017: 2971: 2946: 2897: 2835: 2821: 2784: 2757:(4): 815–828. 2740: 2697: 2690: 2670: 2627: 2583: 2576: 2556: 2497: 2470:(1–2): 50–60. 2453: 2397: 2340: 2291: 2240: 2174: 2145:(2): 149–157. 2125: 2076: 2041: 2014:(1): 137–151. 1988: 1945: 1895: 1868:(4): 577–585. 1852: 1798: 1769:(2): 202–211. 1749: 1683: 1634: 1591: 1544: 1537: 1519: 1466: 1445:(5): 322–329. 1425: 1374: 1322: 1256: 1233: 1208: 1171:(6): a029769. 1151: 1144: 1114: 1100: 1093: 1071: 1028: 1002: 1000: 997: 996: 995: 988: 985: 956: 953: 936: 933: 923: 920: 918: 917:Subpopulations 915: 854:Milo of Croton 850:Ancient Greece 828:with an early 808: 805: 784: 781: 752: 749: 727: 724: 704:blood pressure 687: 684: 676:rehabilitation 652: 649: 644: 641: 607: 604: 587:ergogenic aids 539:Main article: 536: 533: 492: 489: 460:instead of by 426: 423: 399: 396: 384: 381: 357: 354: 345: 342: 325: 322: 312: 309: 299: 298:Movement tempo 296: 292: 291: 287: 283: 258: 255: 235:blood pressure 229: 226: 205:Main article: 202: 199: 163: 160: 138: 135: 26: 9: 6: 4: 3: 2: 7135: 7124: 7121: 7119: 7116: 7114: 7111: 7109: 7106: 7105: 7103: 7088: 7080: 7078: 7070: 7068: 7067: 7056: 7055: 7052: 7046: 7045:South America 7043: 7041: 7038: 7036: 7035:North America 7033: 7031: 7028: 7026: 7023: 7021: 7018: 7016: 7013: 7012: 7010: 7006: 7000: 6997: 6995: 6992: 6990: 6987: 6985: 6982: 6981: 6979: 6977: 6973: 6967: 6964: 6962: 6959: 6957: 6954: 6952: 6949: 6947: 6944: 6942: 6939: 6938: 6936: 6934: 6930: 6924: 6921: 6919: 6918:Sportsmanship 6916: 6914: 6911: 6909: 6906: 6904: 6901: 6899: 6896: 6894: 6891: 6887: 6884: 6883: 6882: 6879: 6877: 6874: 6872: 6869: 6867: 6864: 6862: 6861:Entertainment 6859: 6857: 6854: 6852: 6849: 6848: 6846: 6842: 6836: 6833: 6829: 6826: 6824: 6821: 6819: 6816: 6815: 6814: 6811: 6809: 6806: 6805: 6803: 6801: 6800:Communication 6797: 6791: 6788: 6786: 6783: 6781: 6778: 6776: 6773: 6771: 6768: 6766: 6763: 6761: 6758: 6757: 6755: 6753: 6749: 6743: 6742:International 6740: 6738: 6735: 6733: 6730: 6726: 6723: 6721: 6718: 6717: 6716: 6713: 6711: 6708: 6706: 6703: 6702: 6700: 6698:Organizations 6696: 6690: 6687: 6685: 6684:Rating system 6682: 6678: 6675: 6673: 6670: 6669: 6668: 6665: 6661: 6658: 6656: 6653: 6652: 6651: 6648: 6644: 6641: 6639: 6636: 6634: 6631: 6629: 6626: 6624: 6621: 6620: 6619: 6616: 6614: 6611: 6607: 6604: 6602: 6599: 6597: 6596:Periodization 6594: 6592: 6589: 6587: 6584: 6583: 6582: 6579: 6578: 6576: 6574: 6570: 6564: 6561: 6559: 6556: 6554: 6551: 6549: 6546: 6544: 6541: 6539: 6536: 6534: 6531: 6529: 6526: 6525: 6523: 6519: 6515: 6508: 6503: 6501: 6496: 6494: 6489: 6488: 6485: 6475: 6465: 6459: 6456: 6454: 6451: 6449: 6446: 6444: 6441: 6439: 6436: 6434: 6431: 6429: 6426: 6422: 6419: 6418: 6417: 6414: 6412: 6409: 6407: 6404: 6402: 6399: 6397: 6394: 6393: 6391: 6387: 6377: 6374: 6372: 6369: 6367: 6364: 6362: 6359: 6357: 6354: 6352: 6349: 6347: 6344: 6342: 6339: 6337: 6334: 6332: 6329: 6327: 6324: 6323: 6321: 6317: 6309: 6306: 6304: 6301: 6299: 6296: 6294: 6291: 6289: 6286: 6285: 6284: 6281: 6279: 6276: 6274: 6271: 6270: 6268: 6266: 6262: 6256: 6253: 6251: 6248: 6246: 6243: 6241: 6238: 6236: 6233: 6231: 6228: 6226: 6223: 6221: 6218: 6217: 6215: 6213: 6209: 6206: 6202: 6198: 6191: 6186: 6184: 6179: 6177: 6172: 6171: 6168: 6155: 6152: 6151: 6148: 6145: 6143: 6140: 6137: 6133: 6130: 6128: 6125: 6123: 6122:Weightlifting 6120: 6118: 6115: 6113: 6110: 6108: 6105: 6103: 6100: 6097: 6096: 6093: 6086: 6083: 6082: 6080: 6078: 6074: 6067: 6064: 6063: 6061: 6058: 6054: 6047: 6044: 6041: 6038: 6035: 6032: 6029: 6026: 6023: 6020: 6017: 6014: 6011: 6008: 6007: 6005: 6002: 5998: 5991: 5988: 5985: 5982: 5979: 5976: 5973: 5972:Leg extension 5970: 5967: 5964: 5961: 5958: 5957: 5955: 5952: 5948: 5941: 5938: 5935: 5932: 5929: 5926: 5923: 5920: 5917: 5914: 5911: 5908: 5907: 5905: 5903: 5899: 5895: 5888: 5885: 5882: 5879: 5876: 5873: 5870: 5867: 5864: 5861: 5860: 5858: 5856: 5852: 5845: 5842: 5839: 5836: 5833: 5832:Russian twist 5830: 5827: 5824: 5821: 5818: 5817: 5815: 5812: 5808: 5801: 5798: 5797: 5795: 5793: 5789: 5782: 5779: 5776: 5773: 5770: 5767: 5764: 5761: 5758: 5755: 5754: 5752: 5749: 5745: 5738: 5735: 5732: 5729: 5726: 5723: 5722: 5720: 5717: 5713: 5706: 5703: 5700: 5697: 5694: 5691: 5688: 5687:Lateral raise 5685: 5682: 5678: 5675: 5672: 5669: 5666: 5663: 5660: 5657: 5656: 5654: 5651: 5647: 5640: 5637: 5634: 5631: 5628: 5625: 5622: 5619: 5616: 5613: 5610: 5607: 5604: 5601: 5598: 5595: 5592: 5591:Bent-over row 5589: 5588: 5586: 5583: 5579: 5575: 5568: 5565: 5562: 5559: 5556: 5553: 5550: 5547: 5544: 5541: 5540: 5538: 5535: 5531: 5526: 5519: 5514: 5512: 5507: 5505: 5500: 5499: 5496: 5486: 5482: 5478: 5474: 5470: 5466: 5462: 5458: 5454: 5450: 5443: 5435: 5431: 5427: 5423: 5418: 5413: 5409: 5405: 5401: 5394: 5386: 5382: 5377: 5372: 5368: 5364: 5360: 5356: 5352: 5345: 5343: 5341: 5339: 5337: 5328: 5324: 5320: 5316: 5312: 5308: 5301: 5293: 5289: 5285: 5281: 5277: 5273: 5268: 5263: 5259: 5255: 5251: 5244: 5242: 5240: 5238: 5236: 5227: 5221: 5202: 5196: 5188: 5182: 5163: 5156: 5154: 5137: 5133: 5129: 5122: 5120: 5111: 5107: 5103: 5099: 5095: 5091: 5086: 5081: 5077: 5073: 5069: 5065: 5057: 5049: 5045: 5041: 5037: 5033: 5029: 5024: 5019: 5015: 5011: 5007: 5000: 4984: 4980: 4979: 4974: 4968: 4960: 4956: 4950: 4943: 4939: 4936: 4930: 4915: 4911: 4905: 4898: 4885: 4881: 4877: 4871: 4863: 4859: 4855: 4851: 4847: 4843: 4838: 4833: 4828: 4823: 4819: 4815: 4811: 4804: 4796: 4792: 4788: 4784: 4783: 4782:Physiotherapy 4775: 4767: 4763: 4759: 4755: 4751: 4747: 4743: 4739: 4735: 4731: 4723: 4715: 4711: 4706: 4701: 4697: 4693: 4689: 4685: 4681: 4677: 4673: 4666: 4658: 4654: 4650: 4646: 4642: 4638: 4633: 4628: 4624: 4620: 4616: 4609: 4601: 4597: 4592: 4587: 4583: 4579: 4574: 4569: 4565: 4561: 4557: 4550: 4542: 4538: 4534: 4530: 4526: 4522: 4518: 4514: 4510: 4506: 4499: 4491: 4487: 4482: 4477: 4473: 4469: 4464: 4459: 4455: 4451: 4447: 4440: 4432: 4428: 4423: 4418: 4414: 4410: 4406: 4402: 4398: 4394: 4393:Obesity Facts 4390: 4383: 4375: 4371: 4367: 4363: 4359: 4355: 4351: 4347: 4343: 4339: 4331: 4323: 4319: 4315: 4311: 4307: 4303: 4299: 4295: 4291: 4287: 4279: 4271: 4267: 4262: 4257: 4253: 4249: 4245: 4241: 4237: 4233: 4229: 4222: 4214: 4210: 4206: 4202: 4198: 4194: 4190: 4186: 4179: 4171: 4167: 4163: 4159: 4155: 4151: 4147: 4143: 4139: 4135: 4127: 4119: 4115: 4111: 4107: 4102: 4097: 4093: 4089: 4085: 4081: 4077: 4073: 4069: 4062: 4054: 4050: 4045: 4040: 4036: 4032: 4028: 4021: 4013: 4009: 4004: 3999: 3995: 3991: 3987: 3983: 3979: 3972: 3964: 3960: 3955: 3950: 3946: 3942: 3938: 3931: 3923: 3919: 3914: 3909: 3905: 3901: 3897: 3893: 3889: 3885: 3881: 3874: 3866: 3862: 3857: 3852: 3848: 3844: 3840: 3834: 3830: 3826: 3822: 3818: 3814: 3807: 3792: 3788: 3782: 3773: 3771: 3761: 3752: 3744: 3738: 3722: 3718: 3711: 3703: 3699: 3694: 3689: 3685: 3681: 3677: 3670: 3668: 3660:. MSN Health. 3659: 3652: 3644: 3640: 3634: 3626: 3622: 3618: 3614: 3610: 3606: 3602: 3598: 3594: 3590: 3583: 3576: 3574: 3572: 3570: 3561: 3557: 3552: 3547: 3543: 3539: 3534: 3529: 3525: 3521: 3517: 3509: 3501: 3497: 3492: 3487: 3483: 3479: 3475: 3471: 3467: 3463: 3462:Sports Health 3459: 3452: 3444: 3440: 3435: 3430: 3426: 3422: 3419:(11): 900–5. 3418: 3414: 3410: 3403: 3395: 3391: 3387: 3383: 3378: 3373: 3368: 3363: 3359: 3355: 3351: 3344: 3336: 3332: 3328: 3324: 3319: 3314: 3310: 3306: 3299: 3291: 3287: 3283: 3279: 3274: 3269: 3266:(4): 689–96. 3265: 3261: 3254: 3246: 3242: 3238: 3234: 3230: 3226: 3222: 3218: 3214: 3210: 3206: 3199: 3191: 3187: 3182: 3177: 3172: 3167: 3163: 3159: 3155: 3147: 3145: 3136: 3132: 3127: 3122: 3117: 3112: 3108: 3104: 3100: 3096: 3092: 3085: 3077: 3076: 3071: 3064: 3056: 3052: 3048: 3044: 3040: 3036: 3032: 3028: 3021: 3013: 3009: 3005: 3001: 2997: 2993: 2989: 2985: 2978: 2976: 2960: 2956: 2950: 2942: 2938: 2933: 2928: 2924: 2920: 2916: 2912: 2908: 2901: 2893: 2889: 2885: 2881: 2876: 2871: 2866: 2861: 2857: 2853: 2849: 2845: 2844:Petré, Henrik 2839: 2831: 2825: 2817: 2813: 2808: 2803: 2799: 2795: 2788: 2780: 2776: 2772: 2768: 2764: 2760: 2756: 2752: 2744: 2736: 2732: 2728: 2724: 2720: 2716: 2712: 2708: 2701: 2693: 2687: 2683: 2677: 2675: 2666: 2662: 2658: 2654: 2650: 2646: 2642: 2638: 2631: 2623: 2619: 2614: 2609: 2605: 2601: 2597: 2590: 2588: 2579: 2573: 2569: 2568: 2560: 2552: 2548: 2543: 2538: 2534: 2530: 2525: 2520: 2516: 2512: 2508: 2501: 2493: 2489: 2485: 2481: 2477: 2473: 2469: 2465: 2457: 2449: 2445: 2441: 2437: 2433: 2429: 2425: 2421: 2417: 2413: 2406: 2404: 2402: 2393: 2389: 2385: 2381: 2376: 2371: 2367: 2363: 2359: 2355: 2351: 2344: 2336: 2332: 2328: 2324: 2319: 2314: 2310: 2306: 2302: 2295: 2287: 2283: 2278: 2273: 2268: 2263: 2259: 2255: 2251: 2244: 2238: 2236: 2231: 2224: 2220: 2215: 2210: 2205: 2200: 2196: 2192: 2188: 2181: 2179: 2170: 2166: 2162: 2158: 2153: 2148: 2144: 2140: 2136: 2129: 2121: 2117: 2113: 2109: 2104: 2099: 2095: 2091: 2087: 2080: 2072: 2068: 2064: 2060: 2056: 2052: 2045: 2037: 2033: 2029: 2025: 2021: 2017: 2013: 2009: 2001: 1999: 1997: 1995: 1993: 1984: 1980: 1976: 1972: 1968: 1964: 1960: 1956: 1949: 1941: 1937: 1933: 1929: 1925: 1921: 1917: 1913: 1906: 1899: 1891: 1887: 1883: 1879: 1875: 1871: 1867: 1863: 1856: 1848: 1844: 1839: 1834: 1830: 1826: 1822: 1818: 1814: 1807: 1805: 1803: 1794: 1790: 1785: 1780: 1776: 1772: 1768: 1764: 1760: 1753: 1745: 1741: 1736: 1731: 1727: 1723: 1718: 1713: 1709: 1705: 1701: 1694: 1692: 1690: 1688: 1679: 1675: 1670: 1665: 1661: 1657: 1654:(1): 94–103. 1653: 1649: 1645: 1638: 1630: 1626: 1622: 1618: 1614: 1610: 1606: 1602: 1595: 1587: 1583: 1579: 1575: 1571: 1567: 1563: 1559: 1555: 1548: 1540: 1534: 1530: 1523: 1515: 1511: 1507: 1503: 1499: 1495: 1490: 1485: 1481: 1477: 1470: 1462: 1458: 1453: 1448: 1444: 1440: 1436: 1429: 1421: 1417: 1412: 1407: 1402: 1397: 1393: 1389: 1385: 1378: 1370: 1366: 1362: 1358: 1353: 1348: 1344: 1340: 1336: 1329: 1327: 1318: 1314: 1310: 1306: 1301: 1296: 1292: 1288: 1284: 1280: 1276: 1269: 1267: 1265: 1263: 1261: 1253:(2): 216–234. 1252: 1248: 1244: 1237: 1222: 1218: 1212: 1204: 1200: 1195: 1190: 1186: 1182: 1178: 1174: 1170: 1166: 1162: 1155: 1147: 1141: 1137: 1132: 1131: 1125: 1118: 1110: 1104: 1096: 1090: 1085: 1084: 1075: 1067: 1063: 1059: 1055: 1051: 1047: 1043: 1039: 1032: 1017: 1013: 1007: 1003: 994: 991: 990: 984: 982: 978: 974: 970: 966: 962: 952: 949: 945: 944:growth plates 941: 932: 929: 914: 912: 908: 906: 901: 897: 892: 890: 885: 883: 879: 873: 871: 867: 863: 859: 855: 851: 847: 843: 835: 831: 827: 824:performing a 823: 819: 814: 804: 802: 798: 794: 790: 780: 778: 774: 770: 766: 762: 761:triglycerides 758: 748: 745: 741: 737: 733: 723: 721: 717: 713: 709: 705: 701: 696: 694: 683: 681: 677: 673: 669: 664: 662: 658: 648: 640: 638: 634: 633:muscle cramps 629: 627: 626:sports drinks 622: 618: 615: 613: 603: 601: 596: 592: 588: 583: 581: 577: 573: 569: 564: 558: 556: 552: 547: 542: 532: 529: 523: 519: 515: 512: 508: 504: 498: 488: 486: 482: 478: 473: 471: 467: 463: 459: 455: 450: 448: 444: 440: 436: 432: 422: 420: 416: 410: 405: 395: 390: 380: 376: 372: 370: 363: 356:Periodization 353: 349: 341: 338: 334: 330: 321: 317: 308: 304: 295: 288: 284: 280: 279: 278: 276: 271: 269: 265: 254: 251: 247: 242: 240: 236: 225: 221: 217: 214: 208: 198: 194: 192: 188: 184: 176: 173: 168: 159: 157: 154: 149: 145: 134: 132: 128: 124: 120: 116: 112: 108: 103: 101: 97: 93: 89: 85: 80: 78: 74: 70: 66: 62: 58: 54: 47: 43: 39: 34: 30: 19: 7118:Bodybuilding 7057: 6856:Cheerleaders 6765:Broadcasting 6660:Sports drink 6628:Chriopractic 6605: 6586:Biomechanics 6553:Professional 6331:Calisthenics 6288:Bodybuilding 6282: 6112:Calisthenics 6102:Bodybuilding 6022:Good-morning 5875:Good-morning 5584:(upper back) 5524: 5452: 5448: 5442: 5407: 5403: 5393: 5358: 5354: 5313:(3): 244–6. 5310: 5306: 5300: 5257: 5253: 5208:. Retrieved 5195: 5169:. Retrieved 5140:. Retrieved 5136:the original 5131: 5067: 5063: 5056: 5013: 5009: 4999: 4987:. Retrieved 4983:the original 4976: 4967: 4958: 4949: 4929: 4917:. Retrieved 4913: 4904: 4895: 4888:. Retrieved 4884:the original 4879: 4870: 4837:11250/279729 4817: 4813: 4803: 4786: 4780: 4774: 4733: 4729: 4722: 4679: 4675: 4665: 4622: 4618: 4608: 4563: 4559: 4549: 4508: 4504: 4498: 4453: 4449: 4439: 4396: 4392: 4382: 4341: 4337: 4330: 4289: 4285: 4278: 4235: 4231: 4221: 4188: 4184: 4178: 4137: 4133: 4126: 4075: 4071: 4061: 4037:(4): 241–8. 4034: 4030: 4020: 3985: 3981: 3971: 3944: 3940: 3930: 3887: 3883: 3873: 3820: 3816: 3806: 3794:. Retrieved 3790: 3781: 3760: 3751: 3737: 3725:. 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