Alpha Progression App: https://alphaprogression.com/HouseofHypertrophy
Z-anatomy - https://lluisv.itch.io/z-anatomy (program used for anatomy)
Timestamps:
0:00 Intro
0:52 Part 1: Optimal Range?
2:44 Part 2: Aren't These Studies Limited?
5:20 Part 3: How Heavy Can You Go?
10:38 Part 4: How Light Can You Go?
13:07 Part 5: Fatigue: This Might Suprise Some
15:16 Part 6: Training to Failure Only Matters With This?
Beats:
1) Home - Resonance https://open.spotify.com/artist/2exebQUDoIoT0dXA8BcN1P
2) Home - Hold
3) Playboi Carti x Pierre Bourne Type Beat "Different pt6" (Prod. Fedia) - https://www.youtube.com/watch?v=b58CJ69QnSc
4) Kendrick Lamar x J. Cole Type Beat (Prod. yugo4x) - https://www.youtube.com/watch?v=ZMyuj2JZwXE
5) AMBIENT CLOUD RAP TYPE BEAT "OUTER SPACE" - https://www.youtube.com/watch?v=4d5jZ-DBF5E
6) Summrs x Autumn x Twinuzis Type Beat "TrenTwins" (Prod. Fedia) - https://www.youtube.com/watch?v=1FgCcegChUc
7) Home - Before the Night
8) Bedroom Pop x Pop Type Beat - "the sun" (Prod. dispatcherrr) - https://www.youtube.com/watch?v=bTNiOETnXLY
9) L'Indécis - Soulful https://chll.to/64a098ba + https://open.spotify.com/artist/5p1ichthTka1KT0iUvrlIu
References:
5 Meta-Analyses
- https://pubmed.ncbi.nlm.nih.gov/28834797/
- https://pubmed.ncbi.nlm.nih.gov/33433148/
- https://pubmed.ncbi.nlm.nih.gov/35015560/
- https://pubmed.ncbi.nlm.nih.gov/33874848/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7706639/
Schuenke - https://pubmed.ncbi.nlm.nih.gov/22328004/
Morton - https://pmc.ncbi.nlm.nih.gov/articles/PMC4967245/
Schoenfeld - https://pubmed.ncbi.nlm.nih.gov/25853914/
Russia Papers: https://pubmed.ncbi.nlm.nih.gov/25509874/ + https://pubmed.ncbi.nlm.nih.gov/19799341/
Schoenfeld - https://pubmed.ncbi.nlm.nih.gov/32342648/
Morton - https://pubmed.ncbi.nlm.nih.gov/31294822/
1RM papers
- https://pubmed.ncbi.nlm.nih.gov/27875635/
- https://pubmed.ncbi.nlm.nih.gov/33724646/
- https://pubmed.ncbi.nlm.nih.gov/31553889/
- https://pubmed.ncbi.nlm.nih.gov/28463902/
Schoenfeld - https://pubmed.ncbi.nlm.nih.gov/27928218/
Weiss - https://pubmed.ncbi.nlm.nih.gov/10721510/
5 other papers on low reps (did not equate sets/rest time)
- https://pubmed.ncbi.nlm.nih.gov/12436270/
- https://pubmed.ncbi.nlm.nih.gov/26272733/
- https://pubmed.ncbi.nlm.nih.gov/24714538/
- https://journals.lww.com/nsca-jscr/abstract/1999/11000/the_effects_of_4_and_10_repetition_maximum.9.aspx
- https://pubmed.ncbi.nlm.nih.gov/32304514/
Burd - https://pubmed.ncbi.nlm.nih.gov/20711498/
Baker - https://journals.lww.com/nsca-jscr/abstract/1994/11000/periodization__the_effect_on_strength_of.6.aspx
Fink - https://pmc.ncbi.nlm.nih.gov/articles/PMC4899398/
Schoenfeld - https://pubmed.ncbi.nlm.nih.gov/27042999/
Two other papers on varying rep ranges: https://pmc.ncbi.nlm.nih.gov/articles/PMC4126298/ + https://pubmed.ncbi.nlm.nih.gov/24832974/
Kraemer - https://pubmed.ncbi.nlm.nih.gov/12544650/
Okazi - https://pubmed.ncbi.nlm.nih.gov/28532248/
Lasevicius - https://pubmed.ncbi.nlm.nih.gov/29564973/
Jesse - https://pubmed.ncbi.nlm.nih.gov/30386254/
Buckner- https://pubmed.ncbi.nlm.nih.gov/31486720/
Pareja Blanco - https://pubmed.ncbi.nlm.nih.gov/30036284/
Haun - https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.13457
Farrow et al. - https://pubmed.ncbi.nlm.nih.gov/32401690/
Fink - https://pubmed.ncbi.nlm.nih.gov/28032435/
Lim - https://pubmed.ncbi.nlm.nih.gov/31306302/
Margaritelis et al. - https://pubmed.ncbi.nlm.nih.gov/33156414/
Meta regression - https://sportrxiv.org/index.php/server/preprint/view/295
Lasevicius - https://pubmed.ncbi.nlm.nih.gov/31895290/
Terada - https://pubmed.ncbi.nlm.nih.gov/35622108/
Nobrega - https://pubmed.ncbi.nlm.nih.gov/29189407/
BFR study - https://pubmed.ncbi.nlm.nih.gov/33735465/
Davids - https://journals.physiology.org/doi/full/10.1152/japplphysiol.00464.2021?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org
Halperin et al. - https://pubmed.ncbi.nlm.nih.gov/34542869/
Identifying individual differences paper: https://www.researchgate.net/publication/381443102_N_of_1_Optimizing_Methodology_for_the_Detection_of_Individual_Response_Variation_in_Resistance_Training