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Strength Training: Evidence-based Model
Strength Training: Evidence-based Model

Strength Training: Evidence-based Model

Strength is one of the most common goals in resistance training, yet most strength-training models rely heavily on expert opinion, mechanistic hypotheses, or incomplete readings of the literature. This is the first comprehensively evidence-based model.

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Course Summary: Strength Training

Abstract:

Title: Strength Training: Evidence-based Model

Background: Strength is one of the most common goals in resistance training, yet most strength-training models rely heavily on expert opinion, mechanistic hypotheses, or incomplete readings of the literature. Common recommendations often omit key modifiable training variables (acute variables), overemphasize complex periodization schemes, and prescribe rest, volume, and intensity that are poorly aligned with comparative outcomes. This course presents a comprehensive, outcome-driven strength-training model derived from systematic reviews of acute variables and their combined influence on strength-related outcomes.

Objective: To synthesize all available research on modifiable acute variables affecting strength, including tempo, repetition range, 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 framework for maximizing strength outcomes across training experience levels.

Eligibility criteria: Peer-reviewed, published human studies investigating resistance training interventions with strength-related outcomes, including 1-repetition maximum (1-RM) strength, isometric strength, peak torque, and related performance measures. Comparative and multi-arm trials manipulating at least one acute variable were prioritized. Studies of novice and experienced lifters, women, older adults, and youth populations were included when strength outcomes were reported.

Information sources: All available studies that could be located at the time of publication, including research synthesized across systematic reviews focused on individual acute variables, then re-integrated here specifically for strength-related outcomes and practical programming decisions.

Risk of bias: Protocols differed substantially in training status, exercise selection, testing specificity, program duration, load prescription methods (percent 1-RM, RPE, RIR), and how volume and effort were matched or reported. Many studies were short, included small samples, and did not compare “best-versus-best” models under tightly controlled, volume-equated conditions. These limitations reduce certainty for some comparisons and may limit generalizability to highly advanced trainees and complex real-world programs.

Results: Strength improvements are robust across many programming approaches, but the research exhibits trends implying certain acute-variable ranges and strategies are more effective or reliable. For most experienced exercisers, strength gains are optimized by prioritizing heavy loads (approximately 3–8 RM sets), complemented by moderate loads (approximately 8–12 RM sets) to sustain volume. For novice lifters, women, and some older populations, moderate loads and gradual progression toward heavier loads appear sufficient and often preferable early on. Sets performed to or very near failure, at least on the final set, tend to support long-term strength gains, although maintaining repetitions in reserve during heavy sessions may better preserve force production, power, and recovery, especially for athletes or higher-frequency training. Tempo appears most effective when the eccentric phase is controlled, and the concentric intent is maximal velocity, with very heavy lifting and lift practice performed as fast as can be controlled. Large or full ROMs support strength across a broader range, while partial ROMs can be used tactically for ROM-specific overload when appropriate. Rest intervals are best prescribed based on the number of sets performed and the need to preserve performance across sets, with moderate to longer rests commonly supporting better repetition quality, force, and volume. Circuit training can preserve outcomes with substantially improved session efficiency when sufficient rest between similar muscle groups is maintained. Multiple sets per muscle group are increasingly important as training experience increases, progressing from lower set volumes early to higher volumes as tolerated. Drop sets may be used as a progression for advanced exercisers to increase volume efficiently, particularly when limited to the final set to preserve force production in earlier sets. Training frequency is most effectively individualized based on recovery and set performance, with many programs converging on approximately 2 sessions per muscle group per week, adjusted upward or downward based on workload, split structure, and recovery. Periodization trends suggest novice lifters benefit similarly from periodized and non-periodized training early on, whereas experienced lifters are more likely to benefit from strategies that maximize exposure to goal-relevant loads and incorporate frequent, autoregulated load adjustments, often combined with daily undulation. Exercise order primarily influences which lifts and muscle groups improve most, with earlier exercises tending to exhibit greater improvements. Exercise selection should prioritize stable, loadable exercises for heavy training, with periodic changes and strategically introduced incremental stability progressions to improve task-specific “stability strength” without compromising loading potential.

Limitations: Evidence is constrained by heterogeneity in program design, insufficient reporting of volume and proximity to failure, short study durations, limited data on highly advanced lifters, and inconsistent alignment between training exposures and the specificity of strength testing. Many studies isolate single variables, so the integrated model is based on converging trends across acute-variable domains rather than a single definitive trial.

Conclusions: Strength can be improved with many approaches, but evidence-based optimization favors heavy and moderate loads with maximal concentric intent, controlled eccentrics, sufficient rest to preserve performance across sets, progressive multi-set programming as training experience increases, and individualized frequency guided by recovery and set performance. For experienced lifters, autoregulated, exposure-focused periodization, often paired with daily undulation, appears more reliable than rigid models, while novice lifters can prioritize consistent moderate loading and simple progression for at least the first 12 weeks. The Brookbush Institute recommends a systematic, outcome-driven approach that integrates all modifiable acute variables to maximize expected value (reliability × effect size) for strength outcomes.

Registration: Not registered.

Keywords: strength training; 1-RM; acute variables; training load; repetition range; maximal voluntary concentric velocity; reps to failure; reps in reserve; rest intervals; circuit training; set strategies; training frequency; periodization; autoregulation; 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 strength (maximum strength)? 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 research that does not support 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 reps-in-reserve, and exotic set structures to maximize strength. 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 strength outcomes.
  • Build programs that place most training time in optimal acute variable ranges. (e.g., heavy and moderate loads, low to 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, undulating periodization, and reps-in-reserve sets.
  • Evaluate existing strength 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 strength model available. You will learn not only what to do but also 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 strength training?

  • Strength training is resistance training designed to increase the force you can produce, often measured by improvements in outcomes such as 1-RM strength, peak torque, or isometric force. In practice, strength training emphasizes stable, loadable exercises, progressive overload, and sufficient rest and recovery to repeat high-quality efforts over weeks and months.

What is progressive overload for strength?

  • Progressive overload is a systematic increase in training demand over time, usually by adding load, adding reps within a target rep range, adding sets, or improving execution and speed at the same load. A widely used rule is: increase load when you exceed the top of your rep range with good form, and reduce load if you cannot meet the minimum reps with good form.

Is a 5x5 program best for strength?

  • 5x5 can be effective, especially for building a base in novice and early intermediate lifters, because it provides repeated practice with moderately heavy loads and enough total work to drive progression. It is not inherently “best.” Progress often depends more on whether the program is autoregulated, whether loads progress appropriately, whether recovery is sufficient, and whether the plan includes enough variation over time to avoid stagnation.

What exercises are best for building strength?

  • The best strength exercises are typically stable, multi-joint lifts that allow meaningful loading and consistent progression, such as squat patterns, hinge patterns, presses, and rows or pull-downs. Accessory work can be added to address weak links, build additional volume, and improve tolerance, but the foundation is usually a small set of high-value, loadable movements.

How long does it take to see strength gains?

  • Many people notice measurable strength gains within a few weeks, often driven by improved skill and early neural adaptations, with more visible, sustained progress accumulating over 8–12 weeks of consistent training. The more advanced you are, the more progress depends on precise programming, recovery, and long-term consistency.

What is the best rep range for strength?

  • For most experienced lifters, the most consistent strength gains tend to occur with heavy sets, commonly in the 3–8 reps per set range, supported by some moderate-load work (often 8–12 reps) to maintain training volume and skill practice. Novice lifters and many women often do very well starting in moderate ranges before progressing toward heavier loads.

Do you have to lift heavy to get strong?

  • To maximize strength long-term, you generally need some exposure to heavy loads, because strength is specific to the loads and skills you practice. That said, beginners can make large strength gains with moderate loads early on, especially while learning technique and building consistency.

How many sets should I do for strength?

  • There is no perfect number, but evidence and practical coaching trends support a gradual increase in sets as you advance. Beginners often do well with fewer sets while they learn technique and recover, while experienced lifters typically need more total hard sets to keep progressing. The key is that your set performance stays high enough to support progressive overload rather than accumulating fatigue that reduces load, speed, and technique quality.

Should you train to failure to build strength?

  • Not necessarily on every set. Training to or very near failure can be useful, especially for building sufficient stimulus and long-term adaptation, but frequent failure during heavy training can increase fatigue and reduce force, bar speed, and recovery. A common practical compromise is: save failure for the final set, and keep 1–2 reps in reserve on earlier heavy sets when performance quality matters most.

What is the best periodization for strength?

  • For novices, complex periodization is often unnecessary early on. For experienced lifters, the most reliable approaches tend to emphasize frequent, autoregulated load adjustments, with a true linear progression (gradual exposure to heavier loads over time) and often daily undulation (heavy and moderate days) to balance force production with enough volume to keep adaptation moving.

Pre-approved Credits for:

Pre-approved for Continuing Education Credits for:

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

Acute Variable Courses:

Course Study Guide: Strength Training: Evidence-based Model

Strength Training: Webinar

Preface: The First Comprehensively Evidence-based Strength Training Model

Strength Training Model: Acute Variables and Programming
3 Sub Sections

Summary of Research Findings

Research Findings: Acute Variables
13 Sub Sections

Sample Programs
2 Sub Sections

Bibliography

Bibliography

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    • Load
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  358. 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.
  359. da Silva, F. P., Vilaça-Alves, J., de Souza, L. L., dos Santos, J. S., Figueiredo, T., Paz, A. G., ... & Miranda, H. (2016). Effects of daily and flexible non-linear periodization on maximal and submaximal strength, vertical jump and speed performance of Brazilian army skydivers. Int J Sports Exerc Med, 2(4), 1-6.
  360. McNamara, J. M., & Stearne, D. J. (2010). Flexible nonlinear periodization in a beginner college weight training class. The Journal of strength & conditioning research, 24(1), 17-22.
  361. 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.
  362. 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.
  363. 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.
  364. Clemente-Suárez, V. J., Ramos-Campo, D. J., Tornero-Aguilera, J. F., Parraca, J. A., & Batalha, N. (2021). The effect of periodization on training program adherence. International Journal of Environmental Research and Public Health, 18(24), 12973.
  365. 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.
  366. 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.
  367. 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.
  368. 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.
  369. DeBeliso, M., Harris, C., Spitzer-Gibson, T., & Adams, K. J. (2005). A comparison of periodised and fixed repetition training protocol on strength in older adults. Journal of Science and Medicine in Sport, 8(2), 190-199.
  370. 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.
  371. Conlon, J. A., Haff, G. G., Tufano, J. J., & Newton, R. U. (2015). Application of session rating of perceived exertion among different models of resistance training in older adults. The Journal of Strength & Conditioning Research, 29(12), 3439-3446.
  372. Conlon, J. A., Haff, G. G., Tufano, J. J., & Newton, R. U. (2018). Training load indices, perceived tolerance, and enjoyment among different models of resistance training in older adults. The Journal of Strength & Conditioning Research, 32(3), 867-875.
  373. Silva, S. D. C. S. D., Pires, F. D. O., Batista Junior, M. T., Serra, L. D. L. P., Reis, C. B. F., Abreu, L. P. D., ... & Leite, R. D. (2023). Linear and undulating resistance training programming induce similar outcomes on physical fitness in elderly women. Revista Brasileira de Cineantropometria & Desempenho Humano, 25, e77528.
  374. 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.
  375. 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.
  376. 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.
  377. Huang, Z., Ji, H., Chen, L., Zhang, M., He, J., Zhang, W., ... & Li, D. (2023). Comparing autoregulatory progressive resistance exercise and velocity-based resistance training on jump performance in college badminton athletes. PeerJ, 11, e15877.
  378. Huang, Z., Chen, J., Chen, L., Zhang, M., Zhang, W., Sun, J., & Li, D. (2024). The enhancement of explosive power contributes to the development of anaerobic capacity: A comparison of autoregulatory progressive resistance exercise and velocity-based resistance training. Journal of Exercise Science & Fitness.
  379. 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.
  380. Wikstrom-Frisen, L., Boraxbekk, C.-J. and Henriksson-Larsen, K. (2017) Effects on power, strength and lean body mass of menstrual-oral contraceptive cycle based resistance training. The Journal of Sports Medicine and Physical Fitness, 57(1-2), 43-52, doi: 10.23736/S0022-4707.16.05848-5
  381. Ullrich, B., Pelzer, T., Oliveira, S., & Pfeiffer, M. (2016). Neuromuscular responses to short-term resistance training with traditional and daily undulating periodization in adolescent elite judoka. Journal of Strength and Conditioning Research, 30(8), 2083-2099.
  382. Pelzer, T., Ullrich, B., & Pfeiffer, M. (2017). Periodization effects during short-term resistance training with equated exercise variables in females. European journal of applied physiology, 117, 441-454.
  383. Zourdos, M. C., Jo, E., Khamoui, A. V., Lee, S. R., Park, B. S., Ormsbee, M. J., ... & Kim, J. S. (2016). Modified daily undulating periodization model produces greater performance than a traditional configuration in powerlifters. The Journal of Strength & Conditioning Research, 30(3), 784-791.
  384. Oliveira, A. L., Sposito-Araujo, C. A., Senna, G. W., Lopes, T. C., Godoy, E. S., Scudese, E., ... & Dantas, E. H. (2018). Comparison of the Matveev periodization model and the Verkhoshansky periodization model. Journal of Exercise Physiology Online, 21, 60-67.
  385. 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.
    • Exercise Order
  386. Assumpcao, C. O., Tibana, R. A., Viana, L. C., Willardson, J. M., & Prestes, J. (2013). Influence of exercise order on upper body maximum and submaximal strength gains in trained men. Clinical physiology and functional imaging, 33(5), 359-363.
  387. Özbay, S., Ulupınar, S., Çınar, V., & Akbulut, T. (2019). The Effect of Exercise Order on Maximum Strength Development in Resistance Trainings. Turkish Journal of Sport and Exercise, 21(2), 300-304.
  388. Dias, I., de Salles, B. F., Novaes, J., Costa, P. B., & Simão, R. (2010). Influence of exercise order on maximum strength in untrained young men. Journal of Science and Medicine in Sport, 13, 65–69. doi: 10.1016/j.jsams.2008.09.003
  389. 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.
  390. 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.
  391. Tomeleri, C. M., Ribeiro, A. S., Nunes, J. P., Schoenfeld, B. J., Souza, M. F., Schiavoni, D., … Cyrino, E. S. (2019). Influence of resistance-training exercise order on muscle strength, hypertrophy and anabolic hormones in older women: A randomized controlled trial.Journal of Strength and Conditioning Research.
  392. 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.
  393. 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.
  394. Sforzo, G. A., & Touey, P. R. (1996). Manipulating exercise order affects muscular performance during a resistance exercise training session. The Journal of Strength & Conditioning Research, 10(1), 20-24.
  395. Cardozo, D., de Salles, B. F., Mannarino, P., Vasconcelos, A. P. S., Miranda, H., Willardson, J. M., & Simão, R. (2019). The effect of exercise order in circuit training on muscular strength and functional fitness in older women. International Journal of Exercise Science, 12(4), 657–665.
  396. 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.
  397. Japilus, S. J. M., Kassim, A. F., Mansor, S. H., Amir, N. H., Abd Karim, Z., & Nadzalan, A. M. (2020, April). The effects of exercise order during resistance training on muscular strength. In Journal of Physics: Conference Series (Vol. 1529, No. 2, p. 022024). IOP Publishing.
  398. 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).
  399. Brennecke, A., Guimarães, T. M., Leone, R., Cadarci, M., Mochizuki, L., Simão, R., Amadio, A. C., & Serrão, J. C. (2009). Neuromuscular activity during bench press exercise performed with and without the preexhaustion method. Journal of strength and conditioning research, 23(7), 1933–1940. https://doi.org/10.1519/JSC.0b013e3181b73b8f
  400. Guarascio, M. J., Penn, C., & Sparks, C. (2016). Effects of pre-exhaustion of a secondary synergist on a primary mover in a compound exercise. Journal of Orthopaedic & Sports Physical, 46(1), 178.
  401. Saraiva, A. R., Reis, V. M., Costa, P. B., Bentes, C. M., e Silva, G. V. C., & Novaes, J. S. (2014). Chronic effects of different resistance training exercise orders on flexibility in elite judo athletes. Journal of human kinetics, 40, 129.
  402. Saraiva, A., Pinto, G. S., Costa e Silva, G., Bentes, C., Miranda, H., & Novaes, J. (2014). Influence of exercise order on strength in Judo athletes. Gazzetta Medica Italiana, 173(5), 251–257.
  403. Schumann M, Walker S, Izquierdo M, Newton RU, Kraemer WJ, Häkkinen K. The order effect of combined endurance and strength loadings on force and hormone responses: effects of prolonged training. Eur J Appl Physiol. 2014 Apr;114(4):867-80. doi: 10.1007/s00421-013-2813-6. Epub 2014 Jan 17. PMID: 24435710.
  404. Jones, T. W., Howatson, G., Russell, M., & French, D. N. (2017). Effects of strength and endurance exercise order on endocrine responses to concurrent training. European journal of sport science, 17(3), 326-334.
  405. Davitt, P. M., Pellegrino, J. K., Schanzer, J. R., Tjionas, H., & Arent, S. M. (2014). The effects of a combined resistance training and endurance exercise program in inactive college female subjects: does order matter? The Journal of Strength & Conditioning Research, 28(7), 1937-1945.
  406. Cadore, E. L., Izquierdo, M., Alberton, C. L., Pinto, R. S., Conceição, M., Cunha, G., Radaelli, R., Bottaro, M., Trindade, G. T., & Kruel, L. F. (2012). Strength prior to endurance intra-session exercise sequence optimizes neuromuscular and cardiovascular gains in elderly men. Experimental gerontology, 47(2), 164–169. https://doi.org/10.1016/j.exger.2011.11.013
  407. Shiotsu, Y., Watanabe, Y., Tujii, S., & Yanagita, M. (2018). Effect of exercise order of combined aerobic and resistance training on arterial stiffness in older men. Experimental gerontology, 111, 27-34.
  408. Spreuwenberg, L. P., Kraemer, W. J., Spiering, B. A., Volek, J. S., Hatfield, D. L., Silvestre, R., ... & Fleck, S. J. (2006). Influence of exercise order in a resistance-training exercise session. The Journal of Strength & Conditioning Research, 20(1), 141-144.
    • Chest Exercise Progressions
  409. 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.
  410. 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.
  411. 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.
  412. Izquierdo, Lee E., and Martim Bottaro. "CHEST PRESS EXERCISES WITH DIFFERENT STABILITY REQUIREMENTS RESULT IN SIMILAR MUSCLE DAMAGE RECOVERY IN RESISTANCE TRAINED MEN." (2016).
  413. 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.
  414. 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.
  415. 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.
  416. 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.
  417. 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.
  418. 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.
  419. 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
  420. 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.
  421. 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.
  422. 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.
  423. 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.
  424. 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.
  425. 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.
  426. 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.
  427. 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.
  428. 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.
  429. 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.
  430. 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.
  431. 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.
  432. 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.
  433. 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.
  434. 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.
  435. 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 Progressions
  436. 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).
  437. 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.
  438. 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.
  439. 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).
  440. 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.
  441. 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.
  442. 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.
  443. 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.
  444. 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.
  445. 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
  446. 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.
  447. 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.
  448. 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.
  449. 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.
  450. 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.
  451. 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.
  452. 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.
  453. 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.
  454. 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)
  455. 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
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