joshuago’s strength-training Bookmarks

This article reviews static stretching’s impact on muscle‑tendon mechanics, strength, and performance. Findings suggest moderate durations can improve range of motion, though excessive pre‑activity stretching may transiently reduce force production, influencing warm‑up strategies.

This review highlights eccentric overload’s ability to produce high force with lower metabolic cost, improve tendon stiffness, and enhance functional performance. Practical applications include slow‑negative push‑ups, tempo squats, and lowered‑resistance moves for injury‑prevention programs.

This meta‑analysis reviews SMR tools (foam rollers, balls) for ROM, soreness, and performance. Findings support modest gains in flexibility and recovery, recommending brief, targeted applications before training or during cool‑down.

The ACSM review outlines linear, daily undulating, and block periodization models, detailing volume, intensity, frequency, and recovery. It informs systematic progression for hypertrophy, strength, and power, enabling trainers to design safe, effective programs.

ACE defines HIIT, outlines work‑to‑rest ratios, and suggests modalities. It highlights VO2max improvements, metabolic benefits, and safety guidelines. Sample interval plans empower trainers to create efficient, client‑specific sessions that fit busy schedules.

CDC translates the Physical Activity Guidelines into practical goals: 150–300 minutes of moderate or 75–150 minutes of vigorous activity weekly, with two days of muscle strengthening. It offers resources for tracking and educating clients on safety and adherence.

WHO details the minimum activity thresholds: 150–300 minutes of moderate or 75–150 minutes of vigorous weekly, plus strength work on major muscle groups. The fact sheet emphasizes reducing sedentary time and provides recommendations for older adults and special populations.

ExRx explains proper bodyweight squat mechanics: foot placement, neutral spine, depth, and knee tracking. Coaching cues focus on staying balanced and activating glutes. Regression and progression options help tailor difficulty for beginners to advanced clients.

How to build an inexpensive suspension trainer with webbing, carabiners, and a door anchor. It covers safety checks, weight limits, and exercise options, enabling clients to train anywhere without a gym.

Comprehensive guideline that consolidates evidence for activity volume, intensity, and sedentary risk across age groups. Provides specific recommendations, implementation strategies, and measurement tools, supporting public health and clinical practice alignment for active lifestyles.