Hypertrophy Training: Evidence-based Model

Abstract:

Title: Hypertrophy Training: Evidence-based Model

Background: Hypertrophy is one of the most common goals in resistance training, yet most hypertrophy models are based on expert opinion, mechanistic hypotheses, or partial readings of the literature. Common recommendations often overlook key modifiable training variables (acute variables), misinterpret research, or emphasize complex methods with minimal added benefit. This course presents a comprehensive, outcome-driven hypertrophy model derived from systematic reviews of all major acute variables and their combined influence on muscle growth.

Objective: To synthesize all available research on modifiable acute variables affecting hypertrophy, including tempo, reps, load, range of motion (ROM), sets, rest intervals, circuit training, set strategies, training frequency, periodization, exercise order, and exercise selection, and to translate these findings into a practical, integrated programming framework for maximizing muscle growth.

Eligibility Criteria: Peer-reviewed and published human studies investigating resistance training interventions with hypertrophy-related outcomes (e.g., muscle cross-sectional area, muscle thickness, lean body mass, fiber-type CSA), including comparative and multi-arm trials that manipulate at least one acute variable. Studies of novice, experienced, older, and clinical or obese populations were included when hypertrophy or body-composition data were reported.

Information Sources: All available studies that could be located at the time of publication, including the research synthesized in 13 systematic reviews, each focused on a specific acute variable (tempo, reps, load, ROM, sets, rest, circuit training, set strategies, training frequency, periodization, exercise order, exercise selection, and power versus strength exercise selection).

Risk of Bias: Protocols differed in participant training status, program duration, exercise selection, load prescription (e.g., %1-RM vs. RPE/RIR), ROM definitions, and methods of measuring hypertrophy. Many studies were short, had small sample sizes, or were limited to a small number of exercises. Heterogeneous designs and incomplete reporting of volume and effort reduce the certainty of some comparisons and limit generalizability to advanced trainees or highly complex real-world programs.

Results: Hypertrophy is a robust adaptation that can be achieved with a wide variety of recommendations; however, the research exhibits trends that imply certain acute-variable ranges may result in better outcomes. Moderate and heavy loads, moderate repetition ranges, sets taken to or very near failure, full or large ROM, relatively longer rest intervals, multiple sets per muscle group, and a training frequency of approximately two sessions per muscle group per week tend to produce slightly better and more reliable hypertrophy outcomes. Light loads can be effective when sets are taken to failure, but very light loads and extremely high repetition ranges are less reliable. Full ROM appears to confer a small advantage for hypertrophy over partial ROM, with little evidence that lengthened partials outperform full or varied ROM. Longer rest between sets increases the ability to maintain load, reps, and technique, leading to greater volume and hypertrophy, while circuit training can preserve these benefits with far shorter session times. Advanced set strategies (e.g., pyramid sets and super-sets) and complex periodization models generally do not outperform simpler models when total volume, intensity, and proximity to failure are matched; however, true linear and daily undulating periodization, drop-sets, and session-to-session load adjustments may provide a small advantage for experienced exercisers. Exercise order primarily affects strength outcomes and total work on a given lift, with limited direct impact on hypertrophy when volume is matched. Exercise selection and stability progressions influence which muscles and motor units are stressed, but stable, loadable multi-joint exercises remain the foundation for hypertrophy-focused programming.

Limitations: Short intervention periods, small samples, heterogeneous protocols, limited data on very advanced athletes, and inconsistent reporting of volume, effort, and ROM reduce the certainty of some conclusions. Many studies do not directly compare “best-versus-best” protocols across all acute variables simultaneously, so the integrated model is based on converging trends rather than a single definitive trial.

Conclusions: Hypertrophy can be achieved with many approaches, but an evidence-based optimization of acute variables favors moderate and heavy loads, moderate rep ranges, sets to or near failure, large ROM, longer rest intervals, multiple sets per muscle group, and a training frequency of roughly two sessions per muscle group per week, supported by simple, responsive periodization. Advanced set strategies and complex periodization schemes offer marginal or context-specific benefits compared to consistent application of these fundamentals. The Brookbush Institute recommends a systematic, outcome-driven approach that integrates all modifiable acute variables to maximize expected value (reliability × effect size) for hypertrophy.

Registration: Not registered.

Keywords: hypertrophy; resistance training; acute variables; tempo; sets to failure; training frequency; periodization; exercise order; exercise selection

Introduction

Evidence-based hypertrophy programming recommendations.

This course was developed to answer a simple but surprisingly unsettled question: What does the total body of research actually say about training for muscle growth? Rather than relying on expert opinion, mechanistic hypotheses, or trending “guru” beliefs, this course integrates hundreds of peer-reviewed and published studies to develop evidence-based, best-practice recommendations. You will not learn “one magic protocol.” Instead, you will learn how acute variable ranges influence hypertrophy. Our systematic review demonstrates that many programs will “work”; however, “slightly better” options for each acute variable likely add up to significantly better outcomes over months and years.

Throughout the course, we emphasize outcomes over mechanisms. Mechanistic hypotheses (e.g., specific fiber-type recruitment, metabolite accumulation, or hormonal spikes) can be useful for generating ideas, but they are only valuable if they lead to recommendations that improve actual training outcomes. Wherever possible, we base recommendations on studies that directly compare practical programming decisions: full versus partial ROM, lighter versus heavier loads, short versus long rest intervals, single versus multiple sets, periodized versus non-periodized routines, and various set strategies and exercise orders.

We also highlight instances of research not supporting popular trends. For example, we address oversold concepts such as very high-volume training, complex block periodization for all populations, rest-interval prescriptions based on “goal,” the supposed superiority of lengthened partials, and exotic set structures to maximize hypertrophy. In many cases, these strategies add complexity without reliably improving outcomes, and in some cases, these strategies actually result in worse outcomes.

By the end of this course, you will be able to:

• Understand how each modifiable acute variable influences hypertrophy outcomes.
• Build programs that place most training time in optimal acute variable ranges. (e.g., moderate and heavy loads, moderate rep ranges, sets to or near failure, full ROM, longer rests, and 3–5 sets per muscle group per session).
• Decide when to integrate advanced strategies, such as drop sets, circuits, or undulating periodization, and when they are unnecessary.
• Evaluate existing hypertrophy programs, identify which recommendations are optimal or suboptimal, and systematically adjust variables to improve expected value (reliability × effect size) for a given client, patient, or athlete.

This course is designed for professionals who already understand some basics of resistance training but want to align their programming with the most complete and accurate hypertrophy model available. You will learn not only what to do, but become aware of the research that supports each recommendation, and how to adapt this model to real-world constraints, preferences, and goals.

Frequently Asked Questions (FAQs)

What is hypertrophy training?

• Hypertrophy training is resistance training designed to increase muscle size by enlarging the cross-sectional area of muscle fibers. This training emphasizes factors such as sufficient weekly volume, sets taken close to failure, and progressive overload (gradually increasing load, volume, or both) for the body's large muscle groups. In practice, this usually translates to multi-joint exercises performed with moderate to heavy loads, multiple sets per muscle group, and enough rest and recovery to repeat high-quality efforts over weeks and months.

What is the best workout for hypertrophy?

• There is no single “best” hypertrophy workout, but there are clear patterns in the research:
• Train each major muscle group about 2 times per week.
• Perform roughly 4–10 total sets per muscle group per week, with most sets taken to or very near failure.
• Use mostly moderate and heavy loads (approximately 6–12 reps per set for most work, with some heavier and lighter sets added for variety).
• Rest 2–3 minutes between hard sets for the same muscle group to maintain load, reps, and technique quality.
• Build the program with multi-joint exercises (e.g., squats, presses, rows, pull-downs), adding single-joint work as needed.
  • Note: The purpose of this course is to show you which specific choices (tempo, load, ROM, rest, sets, frequency, periodization, exercise order, and exercise selection) are slightly better on average, and how stacking those small advantages can produce meaningfully better results over time.

What are the big 3 workouts (lifts) for hypertrophy?

• In most training discussions, “the big 3” refers to squat, bench press, and deadlift. These lifts are popular because they involve multiple joints, a large amount of muscle mass, and permit the use of relatively heavy loads. They can absolutely be part of a hypertrophy program, but they are not mandatory, and the inclusion of these 3 exercises should not be considered a complete program. Muscles grow in response to stimulus (load, volume, training-to-failure/set, etc.), not to specific exercise names. Exercises should include additional exercises for the upper back, shoulders, and core musculature. Further, exercisers may benefit from unilateral exercise, like lunges, bent-over rows, and dumbbell press.
  • Note: In this course, we frame exercise selection around movement categories (push, pull, legs, plus optional accessory work) and moderately stable progressions rather than insisting on one standard “big 3” routine for everyone.

Do you need to lift heavy for hypertrophy?

• No. You do not have to lift very heavy to build muscle. Studies show that light, moderate, and heavy loads can all produce similar hypertrophy when sets are taken close to failure, although moderate and heavy loads tend to be slightly more efficient and often produce better strength gains.
  • Practically, this means:
    • Most hypertrophy work should likely use moderate to heavy loads (roughly 6–12 reps per set).
    • Lighter loads can be used periodically to add variety, introduce new exercises, or reduce joint stress, as long as sets are still taken near failure.
    • Very heavy loads (1–2 reps) are not necessary for hypertrophy, and may not be effective. Further, they may increase the risk of injury, implying they are probably not worth the effort.

Pre-approved Credits for:

• Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists  - Intermediate
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Physiotherapists

This course includes:

• AI Tutor
• Course Summary Webinar
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Sample Routine
• Practice Exam
• Pre-approved 3 Credit Final Exam

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159. Calder, A. W., Chilibeck, P. D., Webber, C. E., & Sale, D. G. (1994). Comparison of whole and split weight training routines in young women. Canadian Journal of Applied Physiology, 19(2), 185-199.
160. Yue, F. L., Karsten, B., Larumbe-Zabala, E., Seijo, M. and Naclerio, F. (2018) Comparison of 2 weekly-equalized volume resistance-training routines using different frequencies on body composition and performance in trained males. Applied Physiology, Nutrition and Metabolism, 43, 475-481
161. Gentil, P., Fischer, B., Martorelli, A. S., Lima, R. M., & Bottaro, M. (2015). Effects of equal-volume resistance training performed one or two times a week in upper body muscle size and strength of untrained young men. J Sports Med Phys Fitness, 55(3), 144-9.
162. Gentil, P., Fisher, J., Steele, J., Campos, M. H., Silva, M. H., Paoli, A., Giessing, J. and Bottaro, M. (2018) Effects of equal-volume resistance training with different training frequencies in muscle size and strength in trained men. PeerJ, 6:e5020; doi: 10.7717/peerj.5020
163. Tavares, L. D., de Souza, E. O., Ugrinowitsch, C., Laurentino, G. C., Roschel, H., Aihara, A. Y., Cardoso, F. N. and Tricoli, V. (2017) Effects of different strength training frequencies during reduced training period on strength and muscle cross-sectional area. European Journal of Sport Science, doi: 10.1080/17461391.2017.1298673
164. Heaselgrave, S. R., Blacker, J., Smeuninx, B., McKendry, J. and Breen, L. (2019) Dose-response relationship of weekly resistance-training volume and frequency on muscular adaptations in trained men. International Journal of Sports Physiology and Performance, 14, 360-368
165. Brigatto, F. A., Braz, T. V., da Costa Zanini, T. C., Germano, M. D., Aoki, M. S., Schoenfeld, B. J., Marchetti, P. H. and Lopes, C. R. (2018) Effect of resistance training frequency on neuromuscular performance and muscle morphology after eight weeks in trained men. Journal of Strength and Conditioning Research, doi: 10.1519/JSC.0000000000002563
166. Thomas, M. H. and Burns, S. P. (2016) Increasing lean mass and strength: a comparison of high-frequency strength training to lower frequency strength training. International Journal of Exercise Science, 9(2), 159-167
167. Ochi, E., Maruo, M., Tsuchiya, Y., Ishii, N., Miura, K. and Sasaki, K. (2018) Higher training frequency is important for gaining muscular strength under volume-matched training. Frontiers in Physiology, 9(744), doi: 10.3389/fphys.2018.00744
168. Brigatto, F. A., de Camargo, J. B. B., Machado, Y. B., Germano, M. D., Aoki, M. S., Braz, T. V., & Lopes, C. R. (2022). Does Split-Body Resistance Training Routine Performed Two Versus Three Days Per Week Induce Distinct Strength and Morphological Adaptations in Resistance-Trained Men? A Randomized Longitudinal Study. International Journal of Strength and Conditioning, 2(1), doi: 10.47206/ijsc.v2i1.96
169. Candow, D. G., & Burke, D. G. (2007). Effect of short-term equal-volume resistance training with different workout frequency on muscle mass and strength in untrained men and women. The Journal of Strength & Conditioning Research, 21(1), 204-207.
170. Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B. and Tiryaki-Sonmez, G. (2015) Influence of resistance training frequency on muscular adaptations in well-trained men. Journal of Strength and Conditioning Research, 29(7), 1821-1829
171. Arazi, H., Asadi, A., Gentil, P., Ramirez-Campillo, R., Jahangiri, P., Ghorbani, A., Hackney, A. C. and Zouhal, H. (2021) Effects of different resistance training frequencies on body composition and muscular performance adaptations in men. PeerJ 9:e10537, doi: 10.7717/peerj.10537
172. Bartolomei, S., Nigro, F., Lanzoni, I. M., Masina, F., Di Michele, R., & Hoffman, J. R. (2021). A comparison between total body and split routine resistance training programs in trained men. The Journal of Strength & Conditioning Research, 35(6), 1520-1526.
173. Saric, J., Lisica, D., Orlic, I., Grgic, J., Krieger, J. W., Vuk, S. and Schoenfeld, B. J. (2018) Resistance training frequencies of 3 and 6 times per week produce similar muscular adaptations in resistance-trained men. Journal of Strength and Conditioning Research, 33, S122-S129
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175. Firoozi, H., Arazi, H. and Asadi, A. (2020) Effects of resistance training program on muscular performance adaptations: comparing three vs. four times per week. Biomedical Human Kinetics, 12, 149-156, doi: 10.2478/bhk-2020-0019Kraemer, W. J. (1997) A series of studies - the physiological basis for strength training in American football: fact over philosophy. Journal of Strength and Conditioning Research, 11(3), 131-142
     • Periodization
176. (87) Oliver, J. M., Abt, J. P., Sell, T. C., Beals, K., Wood, D. E., & Lephart, S M. (2015). Salivary hormone response to 12-week block-periodized training in naval special warfare operators. Journal of Strength and Conditioning Research, 29(1), 66-73
177. (20) Abt, J. P., Oliver, J. M., Nagai, T., Sell, T. C., Lovalekar, M. T., Beals, K., ... & Lephart, S. M. (2016). Block-periodized training improves physiological and tactically relevant performance in Naval Special Warfare Operators. The Journal of Strength & Conditioning Research, 30(1), 39-52.
178. (21) Schiotz, M. K., Potteiger, J. A., Huntsinger, P. G., & Denmark, L. C. D. C. (1998). The short-term effects of periodized and constant-intensity training on body composition, strength, and performance. The Journal of Strength & Conditioning Research, 12(3), 173-178.
179. (22) Heilbronn, B. E., Doma, K., Gormann, D., Schumann, M., & Sinclair, W. H. (2020). Effects of periodized vs. nonperiodized resistance training on army-specific fitness and skills performance. The Journal of Strength & Conditioning Research, 34(3), 738-753.
180. (88) Borges Silva, F., Martínez Rodríguez, A., Jiménez Reyes, P., Sánchez Sánchez, J., & Romero Arenas, S. (2023). Which periodization is better (traditional vs undulating) to induce changes in body composition and strength of healthy young adults?. Cultura_Ciencia_Deporte [CCD], 17(54).
181. (3) Kraemer, W. J., Hakkinen, K., Triplett-McBride, N. T., Fry, A. C., Koziris, L. P., Ratamess, N. A., ... & Knuttgen, H. G. (2003). Physiological changes with periodized resistance training in women tennis players. Medicine and science in sports and exercise, 35(1), 157-168.
182. (26) Soares, W. F., Soares, V. L., Zanetti, H. R., Neves, F. F., Silva-Vergara, M. L., & Mendes, E. L. (2022). Effects of two different exercise training programs periodization on anthropometric and functional parameters in people living with HIV: a randomized clinical trial. International Journal of Exercise Science, 15(3), 733.
183. (27) Antretter, M., Färber, S., Immler, L., Perktold, M., Posch, D., Raschner, C., Wachholz, F., & Burtscher, M. (2017) The hatfield-system versus the weekly undulating periodised resistance training in trained males. International Journal of Sports Science & Coaching, 0(0), 1-9. doi: 10.1177/1747954117746457
184. (28) Antretter, M., Färber, S., Immler, L., Perktold, M., Posch, D., Raschner, C., ... & Burtscher, M. (2019). The Hatfield-System versus the Weekly Undulating Periodised Resistance Training in trained males: Effects of a third mesocyle. Journal of Human Sport and Exercise, 14(3), 599-607
185. (30) Ghobadi, H., Attarzadeh Hosseini, S. R., Rashidlamir, A., & Forbes, S. C. (2022). Auto-regulatory progressive training compared to linear programming on muscular strength, endurance, and body composition in recreationally active males. European Journal of Sport Science, 22(10), 1543-1554.
186. (7) Ghobadi, H., Attarzadeh Hosseini, S. R., Rashidlamir, A., & Mohammad Rahimi, G. R. (2024). Anabolic myokine responses and muscular performance following 8 weeks of autoregulated compared to linear resistance exercise in recreationally active males. Hormones, 1-10.
187. (15) Vanni, A. C., Meyer, F., Da Veiga, A. D. R., & Zanardo, V. P. S. (2010). Comparison of the effects of two resistance training regimens on muscular and bone responses in premenopausal women. Osteoporosis International, 21, 1537-1544.
188. (55) Simão, R., Spineti, J., de Salles, B. F., Matta, T., Fernandes, L., Fleck, S. J., ... & Strom-Olsen, H. E. (2012). Comparison between nonlinear and linear periodized resistance training: hypertrophic and strength effects. The Journal of strength & conditioning research, 26(5), 1389-1395.
189. (39) Kok, L. Y., Hamer, P. W., & Bishop, D. J. (2009). Enhancing muscular qualities in untrained women: linear versus undulating periodization. Medicine & Science in Sports & Exercise, 41(9), 1797-1807.
190. (40) Harries, S. K., Lubans, D. R., & Callister, R. (2016). Comparison of resistance training progression models on maximal strength in sub-elite adolescent rugby union players. Journal of Science and Medicine in Sport, 19(2), 163-169.
191. (46) Ullrich, B., Pelzer, T., & Pfeiffer, M. (2018). Neuromuscular effects to 6 weeks of loaded countermovement jumping with traditional and daily undulating periodization. The Journal of Strength & Conditioning Research, 32(3), 660-674.
192. (50) Rhea, M. R., Ball, S. D., Phillips, W. T., & Burkett, L. N. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. The Journal of strength & conditioning research, 16(2), 250-255.
193. (54) Ramalingam, S., & Yee, K. (2013). Comparison of linear and daily undulating periodization with equated volume and intensity for muscular endurance in adolescent athletes. Asian Journal of Exercise & Sports Science, 10(2), 36-48.
194. (57) De Souza, E. O., Tricoli, V., Rauch, J., Alvarez, M. R., Laurentino, G., Aihara, A. Y., ... & Ugrinowitsch, C. (2018). Different patterns in muscular strength and hypertrophy adaptations in untrained individuals undergoing nonperiodized and periodized strength regimens. The journal of strength & conditioning research, 32(5), 1238-1244.
195. (89) Spineti, J., Figueiredo, T., Salles, B. F. D., Assis, M., Fernandes, L., Novaes, J., & Simão, R. (2013). Comparison between different periodization models on muscular strength and thickness in a muscle group increasing sequence. Revista Brasileira de Medicina do Esporte, 19, 280-286.
196. (34) Bartolomei, S., Hoffman, J. R., Merni, F., & Stout, J. R. (2014). A comparison of traditional and block periodized strength training programs in trained athletes. The Journal of Strength & Conditioning Research, 28(4), 990-997.
197. (35) Bartolomei, S., Stout, J. R., Fukuda, D. H., Hoffman, J. R., & Merni, F. (2015). Block vs. weekly undulating periodized resistance training programs in women. The Journal of Strength & Conditioning Research, 29(10), 2679-2687.
198. (6) Bartolomei, S., Hoffman, J. R., Stout, J. R., Zini, M., Stefanelli, C., & Merni, F. (2016). Comparison of block versus weekly undulating periodization models on endocrine and strength changes in male athletes. Kinesiology, 48(1.), 71-78.
199. (31) De Lima, C., Boullosa, D. A., Frollini, A. B., Donatto, F. F., Leite, R. D., Gonelli, P. R. G., ... & Cesar, M. C. (2012). Linear and daily undulating resistance training periodizations have differential beneficial effects in young sedentary women. International journal of sports medicine, 723-727.
200. (27) Antretter, M., Färber, S., Immler, L., Perktold, M., Posch, D., Raschner, C., Wachholz, F., & Burtscher, M. (2017) The hatfield-system versus the weekly undulating periodised resistance training in trained males. International Journal of Sports Science & Coaching, 0(0), 1-9. doi: 10.1177/1747954117746457
201. (41) Painter, K. B., Haff, G. G., Ramsey, M. W., McBride, J., Triplett, T., Sands, W. A., ... & Stone, M. H. (2012). Strength gains: Block versus daily undulating periodization weight training among track and field athletes. International journal of sports physiology and performance, 7(2), 161-169.
202. (6) Bartolomei, S., Hoffman, J. R., Stout, J. R., Zini, M., Stefanelli, C., & Merni, F. (2016). Comparison of block versus weekly undulating periodization models on endocrine and strength changes in male athletes. Kinesiology, 48(1.), 71-78.
203. (44) Peterson, M. D., Dodd, D. J., Alvar, B. A., Rhea, M. R., & Favre, M. (2008). Undulation training for development of hierarchical fitness and improved firefighter job performance. The Journal of Strength & Conditioning Research, 22(5), 1683-1695.
204. (16) Franchini, E., Branco, B. M., Agostinho, M. F., Calmet, M., & Candau, R. (2015). Influence of linear and undulating strength periodization on physical fitness, physiological, and performance responses to simulated judo matches. The Journal of Strength & Conditioning Research, 29(2), 358-367.
205. (67) Prestes, J., De Lima, C., Frollini, A. B., Donatto, F. F., & Conte, M. (2009). Comparison of linear and reverse linear periodization effects on maximal strength and body composition. The Journal of strength & conditioning research, 23(1), 266-274.
206. (69) Rhea, M. R., Phillips, W. T., Burkett, L. N., Stone, W. J., Ball, S. D., Alvar, B. A., & Thomas, A. B. (2003). A comparison of linear and daily undulating periodized programs with equated volume and intensity for local muscular endurance. The Journal of Strength & Conditioning Research, 17(1), 82-87.
207. (65) Colquhoun, R. J., Gai, C. M., Walters, J., Brannon, A. R., Kilpatrick, M. W., D'Agostino, D. P., & Campbell, W. I. (2017). Comparison of powerlifting performance in trained men using traditional and flexible daily undulating periodization. The Journal of Strength & Conditioning Research, 31(2), 283-291.
208. (90) Rodrigues, J. A., Santos, B. C., Medeiros, L. H., Gonçalves, T. C., & Júnior, C. R. (2021). Effects of different periodization strategies of combined aerobic and strength training on heart rate variability in older women. The Journal of Strength & Conditioning Research, 35(7), 2033-2039.
209. (79) Helms, E. R., Byrnes, R. K., Cooke, D. M., Haischer, M. H., Carzoli, J. P., Johnson, T. K., ... & Zourdos, M. C. (2018). RPE vs. percentage 1RM loading in periodized programs matched for sets and repetitions. Frontiers in physiology, 9, 247.
210. (80) Graham, T., & Cleather, D. J. (2021). Autoregulation by “repetitions in reserve” leads to greater improvements in strength over a 12-week training program than fixed loading. The Journal of Strength & Conditioning Research, 35(9), 2451-2456.
211. (66) Peixoto, D. L., DE CASTRO, B. M., Macedo, A. G., Urtado, C. B., Lima, P. S., Leite, R. D., ... & Prestes, J. (2022). Muscle Daily Undulating Periodization for Strength and Body Composition: The Proposal of a New Model. International Journal of Exercise Science, 15(4), 206.
212. (58) STONE, M. H., Potteiger, J. A., Pierce, K. C., Proulx, C. M., O'bryant, H. S., Johnson, R. L., & Stone, M. E. (2000). Comparison of the effects of three different weight-training programs on the one-repetition maximum squat. The Journal of Strength & Conditioning Research, 14(3), 332-337.
213. (59) Hoffman, J. R., Ratamess, N. A., Klatt, M., Faigenbaum, A. D., Ross, R. E., Tranchina, N. M., ... & Kraemer, W. J. (2009). Comparison between different off-season resistance training programs in Division III American college football players. The Journal of Strength & Conditioning Research, 23(1), 11-19.
214. (56) Souza, E. O., Ugrinowitsch, C., Tricoli, V., Roschel, H., Lowery, R. P., Aihara, A. Y., ... & Wilson, J. M. (2014). Early adaptations to six weeks of non-periodized and periodized strength training regimens in recreational males. Journal of sports science & medicine, 13(3), 604.
215. (60) Monteiro, A. G., Aoki, M. S., Evangelista, A. L., Alveno, D. A., Monteiro, G. A., da Cruz Piçarro, I., & Ugrinowitsch, C. (2009). Nonlinear periodization maximizes strength gains in split resistance training routines. The Journal of Strength & Conditioning Research, 23(4), 1321-1326.
216. (61) Buford, T. W., Rossi, S. J., Smith, D. B., & Warren, A. J. (2007). A comparison of periodization models during nine weeks with equated volume and intensity for strength. The Journal of Strength & Conditioning Research, 21(4), 1245-1250.
217. (69) Rhea, M. R., Phillips, W. T., Burkett, L. N., Stone, W. J., Ball, S. D., Alvar, B. A., & Thomas, A. B. (2003). A comparison of linear and daily undulating periodized programs with equated volume and intensity for local muscular endurance. The Journal of Strength & Conditioning Research, 17(1), 82-87.
218. (11) Bertazone, T. M. A., Medeiros, L. H. D. L., Oliveira, C. I. D., Bueno Junior, C. R., & Stabile, A. M. (2022). Periodized combined training in physically active overweight women over 50 years. Motriz: Revista de Educação Física, 28, e10220009721.
219. (12) Foschini, D., Araújo, R. C., Bacurau, R. F., De Piano, A., De Almeida, S. S., Carnier, J., ... & Dâmaso, A. R. (2010). Treatment of obese adolescents: the influence of periodization models and ACE genotype. Obesity, 18(4), 766-772.
220. (13) Inoue, D. S., De Mello, M. T., Foschini, D., Lira, F. S., Ganen, A. D. P., Campos, R. M. D. S., ... & Dâmaso, A. R. (2015). Linear and undulating periodized strength plus aerobic training promote similar benefits and lead to improvement of insulin resistance on obese adolescents. Journal of Diabetes and its Complications, 29(2), 258-264.
221. (8) Mahmoud, N., Mohammadreza, H. A., Abdolhosein, T. K., Mehdi, N., & Arent, S. M. (2022). Serum myokine levels after linear and flexible non-linear periodized resistance training in overweight sedentary women. European journal of sport science, 22(4), 658-668.
222. (83) Vargas-Molina, S., Petro, J. L., Romance, R., Bonilla, D. A., Schoenfeld, B. J., Kreider, R. B., & Benítez-Porres, J. (2022). Menstrual cycle-based undulating periodized program effects on body composition and strength in trained women: A pilot study. Science & Sports, 37(8), 753-761.
223. (70) Macedo, R. M. D., Macedo, A. C. B. D., Faria-Neto, J. R., Costantini, C. R., Costantini, C. O., Olandoski, M., ... & Guarita-Souza, L. C. (2018). Superior cardiovascular effect of the periodized model for prescribed exercises as compared to the conventional one in coronary diseases. International Journal of Cardiovascular Sciences, 31, 393-404.
224. (71) De Freitas, M. C., de Souza Pereira, C. G., Batista, V. C., Rossi, F. E., Ribeiro, A. S., Cyrino, E. S., ... & Gobbo, L. A. (2019). Effects of linear versus nonperiodized resistance training on isometric force and skeletal muscle mass adaptations in sarcopenic older adults. Journal of Exercise Rehabilitation, 15(1), 148.
225. (74) de Souza Bezerra, E., da Rosa Orssatto, L. B., De Moura, B. M., Willardson, J. M., Simão, R., & Moro, A. R. P. (2018). Mixed session periodization as a new approach for strength, power, functional performance, and body composition enhancement in aging adults. The Journal of Strength & Conditioning Research, 32(10), 2795-2806.
226. (78) Vargas-Molina, S., García-Sillero, M., Romance, R., Petro, J. L., Jiménez-García, J. D., Bonilla, D. A., ... & Benítez-Porres, J. (2022). Traditional and undulating periodization on body composition, strength levels and physical fitness in older adults. International Journal of Environmental Research and Public Health, 19(8), 4522.
227. (72) Moura, B. M., Bezerra, E. D. S., Orssatto, L. B., Moro, A. R. P., & Diefenthaeler, F. (2021). Inter-individual rapid force improvements after mixed session and traditional periodization in aging adults: A randomized trial. Journal of Science in Sport and Exercise, 3, 125-137.
228. (10) Conlon, J., Haff, G., Tufano, J. J., & Newton, R. (2016). Periodization strategies in older adults: impact on physical function and health. Medicine and Science in Sports and Exercise, 48(12), 2426. doi: 10.1249/MSS.0000000000001053
     • Exercise Order
229. (used above) Simão, R., Spineti, J., de Salles, B. F., Oliveira, L. F., Matta, T., Miranda, F., ... & Costa, P. B. (2010). Influence of exercise order on maximum strength and muscle thickness in untrained men. Journal of sports science & medicine, 9(1), 1.
230. (used above) Spineti, J., De Salles, B. F., Rhea, M. R., Lavigne, D., Matta, T., Miranda, F., ... & Simão, R. (2010). Influence of exercise order on maximum strength and muscle volume in nonlinear periodized resistance training. The Journal of Strength & Conditioning Research, 24(11), 2962-2969.
231. (used above) Fisher, J. P., Carlson, L., Steele, J., & Smith, D. (2014). The effects of pre-exhaustion, exercise order, and rest intervals in a full-body resistance training intervention. Applied Physiology, Nutrition, and Metabolism, 39(11), 1265-1270.
232. Avelar, A., Ribeiro, A. S., Nunes, J. P., Schoenfeld, B. J., Papst, R. R., Trindade, M. C. C., … Cyrino, E. S. (2019). Effects of order of resistance training exercises on muscle hypertrophy in young adult men. Applied Physiology Nutrition and Metabolism, 44(open in a new window)(4(open in a new window)), 420– doi: 10.1139/apnm-2018-0478
233. (used above) Keskin, K., Gogus, F. N., Gunay, M., & Fujita, R. A. (2024). Equated volume load: similar improvements in muscle strength, endurance, and hypertrophy for traditional, pre-exhaustion, and drop sets in resistance training. Sport Sciences for Health, 1-10.
234. (used above) Gentil, P., Soares, S., & Bottaro, M. (2015). Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian journal of sports medicine, 6(2).
235. (Used above) Brandão, L., de Salles Painelli, V., Lasevicius, T., Silva-Batista, C., Brendon, H., Schoenfeld, B. J., ... & Teixeira, E. L. (2020). Varying the order of combinations of single-and multi-joint exercises differentially affects resistance training adaptations. The Journal of Strength & Conditioning Research, 34(5), 1254-1263.
236. (used above) Fisher, J. P., Carlson, L., Steele, J., & Smith, D. (2014). The effects of pre-exhaustion, exercise order, and rest intervals in a full-body resistance training intervention. Applied Physiology, Nutrition, and Metabolism, 39(11), 1265-1270.
237. Trindade, T. B., Prestes, J., Neto, L. O., Medeiros, R. M. V., Tibana, R. A., de Sousa, N. M. F., ... & Dantas, P. M. S. (2019). Effects of pre-exhaustion versus traditional resistance training on training volume, maximal strength, and quadriceps hypertrophy. Frontiers in Physiology, 10, 1424.
     • Chest Exercise Progressions
238. Trebs, A. A., Brandenburg, J. P., & Pitney, W. A. (2010). An electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles. The Journal of Strength & Conditioning Research, 24(7), 1925-1930.
239. Christian, J. R., Gothart, S. E., Graham, H. K., Barganier, K. D., & Whitehead, P. N. (2023). Analysis of the Activation of Upper-Extremity Muscles During Various Chest Press Modalities. The Journal of Strength & Conditioning Research, 37(2), 265-269.
240. Ferreira, D. V., Ferreira-Júnior, J. B., Soares, S. R., Cadore, E. L., Izquierdo, M., Brown, L. E., & Bottaro, M. (2017). Chest press exercises with different stability requirements result in similar muscle damage recovery in resistance-trained men. The Journal of Strength & Conditioning Research, 31(1), 71-79.
241. Izquierdo, Lee E., and Martim Bottaro. "CHEST PRESS EXERCISES WITH DIFFERENT STABILITY REQUIREMENTS RESULT IN SIMILAR MUSCLE DAMAGE RECOVERY IN RESISTANCE TRAINED MEN." (2016).
242. Cacchio, A., Don, R., Ranavolo, A., Guerra, E., McCaw, S. T., Procaccianti, R., ... & Santilli, V. (2008). Effects of 8-week strength training with two models of chest press machines on muscular activity pattern and strength. Journal of Electromyography and Kinesiology, 18(4), 618-627.
243. Uribe, B. P., Coburn, J. W., Brown, L. E., Judelson, D. A., Khamoui, A. V., & Nguyen, D. (2010). Muscle activation when performing the chest press and shoulder press on a stable bench vs. a Swiss ball. The Journal of Strength & Conditioning Research, 24(4), 1028-1033.
244. Goodman, C. A., Pearce, A. J., Nicholes, C. J., Gatt, B. M., & Fairweather, I. H. (2008). No difference in 1 RM load strength and muscle activation during the barbell chest press on a stable and unstable surface. The Journal of Strength & Conditioning Research, 22(1), 88-94.
245. Marshall, P. W., & Murphy, B. A. (2006). Increased deltoid and abdominal muscle activity during stability ball bench press. The Journal of Strength & Conditioning Research, 20(4), 745-750.
246. Lehman, G. J., Gordon, T., Langley, J., Pemrose, P., & Tregaskis, S. (2005). Replacing a stability ball for an exercise bench causes variable changes in trunk muscle activity during upper limb strength exercises. Dynamic Medicine, 4, 1-7.
247. Norwood, J. T., Anderson, G. S., Gaetz, M. B., & Twist, P. W. (2007). Electromyographic activity of the trunk stabilizers during stable and unstable bench press. The Journal of Strength & Conditioning Research, 21(2), 343-347.
248. Saeterbakken, A. H., & Fimland, M. S. (2013). Electromyographic activity and 6RM strength in bench press on stable and unstable surfaces. The Journal of Strength & Conditioning Research, 27(4), 1101-1107
249. Saeterbakken, A. H., Andersen, V., van den Tillaar, R., Joly, F., Stien, N., Pedersen, H., ... & Solstad, T. E. J. (2020). The effects of ten weeks resistance training on sticking region in chest-press exercises. PLoS One, 15(7), e0235555.
250. Campbell, B. M., Kutz, M. R., Morgan, A. L., Fullenkamp, A. M., & Ballenger, R. (2014). An evaluation of upper-body muscle activation during coupled and uncoupled instability resistance training. The Journal of Strength & Conditioning Research, 28(7), 1833-1838.
251. Dunnick, D. D., Brown, L. E., Coburn, J. W., Lynn, S. K., & Barillas, S. R. (2015). Bench press upper-body muscle activation between stable and unstable loads. The Journal of Strength & Conditioning Research, 29(12), 3279-3283.
252. Lawrence, M. A., Leib, D. J., Ostrowski, S. J., & Carlson, L. A. (2017). Nonlinear analysis of an unstable bench press bar path and muscle activation. The Journal of Strength & Conditioning Research, 31(5), 1206-1211.
253. Ostrowski, S. J., Carlson, L. A., & Lawrence, M. A. (2017). Effect of an unstable load on primary and stabilizing muscles during the bench press. The Journal of Strength & Conditioning Research, 31(2), 430-434.
254. Lawrence, M. A., Ostrowski, S. J., Leib, D. J., & Carlson, L. A. (2021). Effect of unstable loads on stabilizing muscles and bar motion during the bench press. The Journal of Strength & Conditioning Research, 35, S120-S126.
255. Harris, S., Ruffin, E., Brewer, W., & Ortiz, A. (2017). Muscle activation patterns during suspension training exercises. International journal of sports physical therapy, 12(1), 42.
256. Beach, T. A., Howarth, S. J., & Callaghan, J. P. (2008). Muscular contribution to low-back loading and stiffness during standard and suspended push-ups. Human Movement Science, 27(3), 457-472.
257. Maeo, S., Chou, T., Yamamoto, M., & Kanehisa, H. (2014). Muscular activities during sling-and ground-based push-up exercise. BMC research notes, 7, 1-7.
258. Borreani, S., Calatayud, J., Colado, J. C., Moya-Nájera, D., Triplett, N. T., & Martin, F. (2015). Muscle activation during push-ups performed under stable and unstable conditions. Journal of Exercise Science & Fitness, 13(2), 94-98.
259. McGill, S. M., Cannon, J., & Andersen, J. T. (2014). Analysis of pushing exercises: Muscle activity and spine load while contrasting techniques on stable surfaces with a labile suspension strap training system. The Journal of Strength & Conditioning Research, 28(1), 105-116.
260. Gioftsos, G., Arvanitidis, M., Tsimouris, D., Kanellopoulos, A., Paras, G., Trigkas, P., & Sakellari, V. (2016). EMG activity of the serratus anterior and trapezius muscles during the different phases of the push-up plus exercise on different support surfaces and different hand positions. Journal of Physical Therapy Science, 28(7), 2114-2118.
261. Seo, S. H., Jeon, I. H., Cho, Y. H., Lee, H. G., Hwang, Y. T., & Jang, J. H. (2013). Surface EMG during the push-up plus exercise on a stable support or Swiss ball: scapular stabilizer muscle exercise. Journal of physical therapy science, 25(7), 833-837.
262. Lehman, G. J., MacMillan, B., MacIntyre, I., Chivers, M., & Fluter, M. (2006). Shoulder muscle EMG activity during push up variations on and off a Swiss ball. Dynamic Medicine, 5, 1-7.
263. Lehman, G. J., Gilas, D., & Patel, U. (2008). An unstable support surface does not increase scapulothoracic stabilizing muscle activity during push up and push up plus exercises. Manual therapy, 13(6), 500-506.
264. Park, S. Y., & Yoo, W. G. (2011). Differential activation of parts of the serratus anterior muscle during push-up variations on stable and unstable bases of support. Journal of Electromyography and Kinesiology, 21(5), 861-867.
     • Back Exercise Progressions
265. García-Jaén, M., Sanchis-Soler, G., Carrión-Adán, A., & Cortell-Tormo, J. M. (2021). Electromyographical responses of the lumbar, dorsal and shoulder musculature during the bent-over row exercise: a comparison between standing and bench postures (a preliminary study).
266. Youdas, J. W., Kleis, M., Krueger, E. T., Thompson, S., Walker, W. A., & Hollman, J. H. (2021). Recruitment of shoulder complex and torso stabilizer muscles with rowing exercises using a suspension strap training system. Sports Health, 13(1), 85-90.
267. Fenwick, C. M., Brown, S. H., & McGill, S. M. (2009). Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. The Journal of Strength & Conditioning Research, 23(5), 1408-1417.
268. de Abreu Vasconcelos, C. M. W., Lopes, C. R., Almeida, V. M., Neto, W. K., & Soares, E. (2023). Effect Of Different Grip Position And Shoulder-Abduction Angle On Muscle Strength And Activation During The Seated Cable Row. International Journal of Strength and Conditioning, 3(1).
269. Youdas, J. W., Hubble, J. W., Johnson, P. G., McCarthy, M. M., Saenz, M. M., & Hollman, J. H. (2020). Scapular muscle balance and spinal stabilizer recruitment during an inverted row. Physiotherapy theory and practice, 36(3), 432-443.Harris, S., Ruffin, E., Brewer, W. and Ortiz, A. (2017) Muscle activation patterns during suspension training exercises. International Journal of Sports Physical Therapy, 12(1), 42-52.
270. Snarr, R. L., & Esco, M. R. (2013). Comparison of electromyographic activity when performing an inverted row with and without a suspension device. Age (yrs), 26(4.2), 22-3.
271. Snarr, R., Nickerson, B., & Esco, M. (2014). Effects of hand-grip during the inverted row with and without a suspension device: An electromyographical investigation. Euro J Sports Exerc Sci, 3, 1-5.
272. McGill, S. M., Cannon, J., & Andersen, J. T. (2014). Muscle activity and spine load during pulling exercises: influence of stable and labile contact surfaces and technique coaching. Journal of Electromyography and Kinesiology, 24(5), 652-665.
273. Lehman, G. J., Buchan, D. D., Lundy, A., Myers, N., & Nalborczyk, A. (2004). Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study. Dynamic Medicine, 3, 1-5.
274. Doma, K., Deakin, G. B., & Ness, K. F. (2013). Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises. Sports biomechanics, 12(3), 302–313. https://doi.org/10.1080/14763141.2012.760204
275. Park, S. Y., & Yoo, W. G. (2013). Selective activation of the latissimus dorsi and the inferior fibers of trapezius at various shoulder angles during isometric pull-down exertion. Journal of Electromyography and Kinesiology, 23(6), 1350-1355.
276. Signorile, J. E., Zink, A. J., & Szwed, S. P. (2002). A comparative electromyographical investigation of muscle utilization patterns using various hand positions during the lat pull-down. The Journal of Strength & Conditioning Research, 16(4), 539-546.
277. Padovan, R., Toninelli, N., Longo, S., Tornatore, G., Esposito, F., Cè, E., & Coratella, G. (2024). High-density electromyography excitation in front vs. back lat pull-down prime movers. Journal of Human Kinetics, 91(Spec Issue), 47.
278. Sperandei, S., Barros, M. A., Silveira-Júnior, P. C., & Oliveira, C. G. (2009). Electromyographic analysis of three different types of lat pull-down. The Journal of Strength & Conditioning Research, 23(7), 2033-2038.
279. Lusk, S. J., Hale, B. D., & Russell, D. M. (2010). Grip width and forearm orientation effects on muscle activity during the lat pull-down. The Journal of Strength & Conditioning Research, 24(7), 1895-1900.
280. Andersen, V., Fimland, M. S., Wiik, E., Skoglund, A., & Saeterbakken, A. H. (2014). Effects of grip width on muscle strength and activation in the lat pull-down. The Journal of Strength & Conditioning Research, 28(4), 1135-1142.
281. Raizada, S., & Bagchi, A. (2019). A comparative electromyographical investigation of Latissimus dorsi and Biceps brachii using Various hand positions in pull ups. Indian J Public Health, 10, 1625.
282. Snarr, R. L., Hallmark, A. V., Casey, J. C., & Esco, M. R. (2017). Electromyographical comparison of a traditional, suspension device, and towel pull-up. Journal of Human Kinetics, 58, 5.
283. Williamson, T., & Price, P. D. (2021). A comparison of muscle activity between strict, kipping and butterfly pull-ups. The Journal of Sport and Exercise Science, 5(2), 149-155.Cueing and Coaching (and 11)
284. Snyder, B. J., & Leech, J. R. (2009). Voluntary increase in latissimus dorsi muscle activity during the lat pull-down following expert instruction. The Journal of Strength & Conditioning Research, 23(8), 2204-2209
     • Shoulder Exercise Progressions
285. Saeterbakken, A. H., & Fimland, M. S. (2013). Effects of body position and loading modality on muscle activity and strength in shoulder presses. The Journal of Strength & Conditioning Research, 27(7), 1824-1831.
286. Lehman, G. J., Gordon, T., Langley, J., Pemrose, P. and Tregaskis, S. (2005) Replacing a Swiss ball for an exercise bench causes variable changes in trunk muscle activity during limb strength exercises. Dynamic Medicine, 4(6), doi: 10.1186/1476-5918-4-6
287. Kohler, J. M., Flanagan, S. P., & Whiting, W. C. (2010). Muscle activation patterns while lifting stable and unstable loads on stable and unstable surfaces. The Journal of Strength & Conditioning Research, 24(2), 313-321.
288. Behm, D. G., Leonard, A. M., Young, W. B., Bonsey, W. A. C., & MacKinnon, S. N. (2005). Trunk muscle electromyographic activity with unstable and unilateral exercises. The Journal of Strength & Conditioning Research, 19(1), 193-201.
289. Williams Jr, M. R., Hendricks, D. S., Dannen, M. J., Arnold, A. M., & Lawrence, M. A. (2020). Activity of shoulder stabilizers and prime movers during an unstable overhead press. The Journal of Strength & Conditioning Research, 34(1), 73-78.
290. Baritello, O., Khajooei, M., Engel, T., Kopinski, S., Quarmby, A., Mueller, S., & Mayer, F. (2020). Neuromuscular shoulder activity during exercises with different combinations of stable and unstable weight mass. BMC Sports Science, Medicine and Rehabilitation, 12, 1-14.
291. Sweeney, S. P. (2014). Electromyographic analysis of the deltoid muscle during various shoulder exercises (Doctoral dissertation).
292. Keogh, J. W., Aickin, S. E., & Oldham, A. R. (2010). Can common measures of core stability distinguish performance in a shoulder pressing task under stable and unstable conditions?. The Journal of Strength & Conditioning Research, 24(2), 422-429.
     • Leg Exercise Progressions
293. Park, J. K., Lee, D. Y., Kim, J. S., Hong, J. H., You, J. H. and Park, I. M. (2015) Effects of visibility and types of the ground surface on the muscle activities of the vastus medialis oblique and vastus lateralis. Journal of Physical Therapy Sciences, 27, 2435-2437
294. Han, D., Nam, S., Song, J., Lee, W. and Kang, T. (2017) The effect of knee flexion angles and ground conditions on the muscle activation of the lower extremity in the squat position. The Journal of Physical Therapy Science, 29, 1852-1855.
295. Li, Y., Cao, C. and Chen, X. (2013) Similar electromyographic activities of lower limbs between squatting on a reebok core board and ground. Journal of Strength and Conditioning Research, 27(5), 1349-1353
296. Andersen, V., Fimland, M. S., Brennset, O., Haslestad, L. R., Lundteigen, M. S., Skalleberg, K. and Saeterbakken, A. H. (2014) Muscle activation and strength in squat and Bulgarian squat on stable and unstable surface. Sports Medicine, 35, 1196-1202
297. Saeterbakken, A. H. and Fimland, M. S. (2013) Muscle force output and electromyographic activity in squats with various unstable surfaces. The Journal of Strength and Conditioning Research, 27(1), 130-136
298. Lawrence, M. A. and Carlson, L. A. (2015) Effects of an unstable load on force and muscle activation during a parallel back squat. Journal of Strength and Conditioning, 29(10), 2949-2953
299. Ditroilo, M., O'Sullivan, R., Harnan, B., Crossey, A., Gillmor, B., Dardis, W. and Grainger, A. (2018) Water-filled training tubes increase core muscle activation and somatosensory control of balance during squat. Journal of Sports Sciences, 36(17), 2002-2008
300. Stuart, M. J., Meglan, D. A., Lutz, G. E., Growney, E. S. and An, K. N. (1996) Comparison of intersegmental tibiofemoral joint forces and muscle acdtivity during various closed kinetic chain exercises. The American Journal of Sports Medicine, 24(6), 792-799
301. DeForest, B. A., Cantrell, G. S. and Schilling, B. K. (2014) Muscle activity in single- vs. double-leg squats. International Journal of Exercise Science, 7(4), 302-310
302. Jones, M. T., Ambegaonkar, J. P., Nindl, B. C., Smith, J. A. and Headley, S. A. (2012) Effects of unilateral and bilateral lower-body heavy resistance exercise on muscle activity and testosterone responses. The Journal of Strength and Conditioning Research, 26(4), 1094-1100
303. McCurdy, K., O'Kelley, E., Kutz, M., Langford, G., Ernest, J. and Torres, M. (2010) Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes. Journal of Sport Rehabilitation, 19, 57-70
304. McCurdy, K., Walker, J. and Yuen, D. Gluteus maximus and hamstring activation during selected weight-bearing resistance exercises. Journal of Strength and Conditioning Research,
305. Lubahn, A. J., Kernozek, T. W., Tyson, T. L., Merkitch, K. W., Reutemann, P. and Chestnut, J. M. (2011) Hip muscle activation and knee frontal plane motion during weight bearing therapeutic exercises. The International Journal of Sports Physical Therapy, 6(2), 92-103
306. Eliassen, W., Saeterbakken, A. H. and van den Tillaar, R. (2018) Comparison of bilateral and unilateral squat exercises on barbell kinematics and muscle activation. The International Journal of Sports Physical Therapy, 13(5), 871-881
307. Krause, D. A., Elliott, J. J., Fraboni, D. F., McWilliams, T. J., Rebhan, R. L. and Hollman, J. H. (2018) Electromyography of the hip and thigh muscles during two variations of the lunge exercise: a cross-sectional study. The International Journal of Sports Physical Therapy, 13(2), 137-14
308. Krause, D. A., Jacobs, R. S., Pilger, K. E., Sather, B. R., Sibunka, S. P. and Hollman, J. H. (2009) Electromyographic analysis of the gluteus medius in five weight-bearing exercises. Journal of Strength and Conditioning Research, 23(9), 2689-2694.
309. DiStefano, L. J., Blackburn, J. T., Marshall, S. W. and Padua, D. A. (2009) Gluteal muscle activation during common therapeutic exercises. Journal of Orthopaedic and Sports Physical Therapy, 39(7), 532-540
310. Boren, K., Conrey, C., Le Coguic, J., Paprocki, L., Voight, M. and Robinson, T. K. (2011) Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. The International Journal of Sports Physical Therapy, 6(3), 206-223
311. Begalle, R. L., DiStefano, L. J., Blackburn, T. and Padua, D. A. (2012) Quadriceps and hamstrings coactivation during common therapeutic exercises. Journal of Athletic Training, 47(4), 396-405
     • Power Exercise and Hypertrophy
312. Zaras, N., Spengos, K., Methenitis, S., Papadopoulos, C., Karampatsos, G., Georgiadis, G., … & Terzis, G. (2013). Effects of strength vs. ballistic-power training on throwing performance. Journal of sports science & medicine, 12(1), 130.
313. Lamas, L., Aoki, M. S., Ugrinowitsch, C., Campos, G. E. R., Regazzini, M., Moriscot, A. S., & Tricoli, V. (2010). Expression of genes related to muscle plasticity after strength and power training regimens. Scandinavian journal of medicine & science in sports, 20(2), 216-225.