American College of Sports Medicine Position Stand. Progression Models in Resistance Training for Healthy Adults
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Cites background from "American College of Sports Medicine..."
...This concept is analogous to the principle of specificity that characterizes the adaptations evoked by several weeks of physical training (Kraemer et al. 2002; Aagaard & Bangsbo, 2006)....
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"American College of Sports Medicine..." refers background in this paper
...When the older adult’s long-term goal is progression toward higher levels of strength and hypertrophy, evidence supports the use of variation in program design (105, 106,154)....
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...There is support for the inclusion of power training for the healthy older adult (107,154)....
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"American College of Sports Medicine..." refers background or methods in this paper
...Volume has been shown to affect neural (102), hypertrophic (258), metabolic (221), and hormonal (92,151,152,191,220) responses and subsequent adaptations to RT....
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...Short rest periods (1–2 min) coupled with moderate to high intensity and volume have elicited the greatest acute anabolic hormonal response in comparison to programs utilizing very heavy loads with long rest periods (151,152)....
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...For advanced training, rest period length should correspond to the goals of each exercise or training phase such that 2- to 3min rest periods may be used with heavy loading for core exercises and 1–2 min may be used for other exercises of moderate to moderately high intensity (3,151,152)....
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...These programs have been shown to induce a greater acute elevation in testosterone and GH than high-load, low-volume programs with long (3 min) rest periods (91,151,152)....
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