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Resistance training basics
渐进超负荷 · 2-3 次/周 · 5 个复合动作 — 教科书入门, 90% 收益从这里来
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Chapter 1
Progressive overload
Progressive overload
The single ultimate principle of strength training: the body only adapts to stimulus harder than its current level. So every week or every two weeks, one training parameter must get harder for continued progress.
4 adjustable parameters (in order of controllability):
1. Load: same exercise + same reps + 2.5–5 kg more weight
2. Reps: same exercise + same load + 1–2 more reps
3. Volume: 1 more set per week
4. Exercise difficulty: e.g. push-up → band-resisted bench press → barbell bench press
The trap is not trying to increase all four at once — recovery can't keep up. Changing one variable per week is enough, which is why strength programs are typically built on weekly-linear or 4-week-block schemes.
4 adjustable parameters (in order of controllability):
1. Load: same exercise + same reps + 2.5–5 kg more weight
2. Reps: same exercise + same load + 1–2 more reps
3. Volume: 1 more set per week
4. Exercise difficulty: e.g. push-up → band-resisted bench press → barbell bench press
The trap is not trying to increase all four at once — recovery can't keep up. Changing one variable per week is enough, which is why strength programs are typically built on weekly-linear or 4-week-block schemes.
操作 · 哪些参数可以变难
4 个可变参数 (按可控度排序):1. 负重: 同动作同 reps 多 2.5-5 kg
2. 次数: 同动作同负重多 1-2 reps
3. 训练量: 每周多 1 组
4. 动作难度: 比如 push-up 升到弹力带卧推再升到杠铃卧推
陷阱是不要试图同时增加全部 4 个, 那会让恢复跟不上. 每周变 1 项就够, 这就是为什么力量训练程序通常按周线性或四周块来安排。
机制 · 重量是怎么变成指令的
把重量举起来的那几秒, 肌纤维里按顺序发生了三件事。力先被摸到。 肌纤维不是孤零零泡着的一根丝, 它外面裹着一层膜, 膜上密布着把细胞和外面结缔组织缝在一起的扣件。你发力时, 力顺着肌腱和结缔组织传到这些扣件上, 把它们扯动; 扣件内侧连着一串待命的酶, 一被扯动就被激活。这一刻, 一个纯粹的物理量被翻译成了化学信号。
信号再传到总闸。 这串化学信号一站站往细胞深处传, 最后停在 mechanistic target of rapamycin: The cell's master 'grow / build' switch — turned on by enough protein and resistance training. 这个开关上。它管的是细胞要不要扩建产能: 开, 拼装蛋白的机器就开工, 把氨基酸拼成肌球蛋白和肌动蛋白这两种能出力的丝; 不开, 拼装线就闲着。
新丝最后被铺进去。 拼好的丝不会堆在细胞角落里, 而是被一层层铺到已有的收缩单元旁边, 肌纤维因此变粗, 你能拉出的力也跟着变大。这个过程很慢: 一次训练后的合成上调只维持一两天, 所以肌肉是几十上百次训练一点点叠出来的, 不是某一次练狠了长出来的。
看懂这三步, 就看懂了为什么同一个重量迟早会失效。决定开关开多大的, 从来不是杠铃上标着多少公斤, 而是这个重量相对你此刻的能力有多难。纤维变粗以后, 同样的重量摊到更多根丝上, 每根被扯的程度都轻了, 扣件拉动得没那么厉害, 传上去的信号自然弱下来。身体不是偷懒, 它只是如实汇报: 这个已经不算难了。
所以渐进超负荷不是可选的进阶技巧, 而是把信号强度重新推回够难那一档的唯一办法。反过来读还有一层意思: 你越强, 制造同样强度信号所需要的重量就越高, 这就是训练越往后进步越慢的物理原因。机械张力、代谢应激、肌肉损伤这三个因子怎么排序, 详见 hypertrophy-mechanism。
Chapter 2
The five compound lifts
The five compound lifts
Five compound lifts cover about 90% of training value, because they recruit multi-joint, multi-muscle movements with high workload:
Squat: legs, glutes, coreDeadlift: entire posterior chain plus gripBench press: chest, anterior deltoid, tricepsRow: lats, rear deltoid, bicepsOverhead press: deltoids, triceps, core
Beginner 3-month program: 3 of these per session, 3 sets × 5–8 reps, 3 sessions/week. No isolation work needed, no split needed — entry is this simple.
Why not 'a full-body circuit of 24 exercises'? Training efficiency = effective volume / time. One set of a compound lift gives roughly the same stimulus as 3 sets of an isolation exercise, while saving 60% of the time.
Squat: legs, glutes, coreDeadlift: entire posterior chain plus gripBench press: chest, anterior deltoid, tricepsRow: lats, rear deltoid, bicepsOverhead press: deltoids, triceps, core
Beginner 3-month program: 3 of these per session, 3 sets × 5–8 reps, 3 sessions/week. No isolation work needed, no split needed — entry is this simple.
Why not 'a full-body circuit of 24 exercises'? Training efficiency = effective volume / time. One set of a compound lift gives roughly the same stimulus as 3 sets of an isolation exercise, while saving 60% of the time.
机制 · 一个动作为什么能练到一整条链
为什么一个深蹲能同时练到腿、臀和核心, 而器械上的腿屈伸只练到大腿前面? 差别在于力要走多长的路。你蹲下再站起来时, 地面顶回来的力从脚掌进来, 经过踝、膝、髋一节节往上传, 最后压在脊柱上, 由核心肌群箍住躯干不让它塌下去。这条链上每一个关节两侧的肌肉, 都必须一边稳住这一节、一边推动它转动, 否则力传不上去。所以参与不是修辞: 每一块肌肉都在为同一份重量出一份力, 它们收到的是同一股机械张力的不同分账。
孤立动作正相反, 它刻意把这条链锁死, 只留一个关节能动。好处是那块肌肉躲不掉; 坏处也在这里——能出力的只有它自己, 所以杠上能加的重量被这一块肌肉的上限卡住, 它一累, 这个动作就练不下去了。复合动作的重量则由一整条链分摊, 于是在单块肌肉还离力竭很远的时候, 整个系统已经承受了很大的张力。这就是同样的时间里它能制造更多有效刺激的原因。
还有一个不那么直觉的好处: 复合动作练的不只是肌肉, 还有神经把这些肌肉协调起来的能力。发力顺序、稳定肌什么时候绷住、拮抗肌什么时候松开, 都是可以练出来的技术。这套技术学会以后会直接迁移到搬东西、抱孩子、上楼梯这些日常动作里; 而在器械上单关节练出来的力量, 能迁移过去的部分要少得多。
Frequency vs volume
Schoenfeld 2016 meta-analysis (with total volume held constant):Frequency 2×/week vs 1×/week: +3.1% hypertrophy (moderately significant)Frequency 3×/week vs 2×/week: not significant
Implication: splitting 12 sets/week across 2 days (6 sets each) is slightly better than 12 sets in one day, but the gap is much smaller than the 12 vs 6 sets/week difference.
So 'should each muscle be trained 1× or 3× per week' is a second-order question — what mostly matters is total volume and RIR (reps in reserve).
In beginner practice: 3 days/week full-body, 3 sets per exercise. That nicely covers 6–9 sets/muscle/week, recovers better than a split, and is higher-frequency than 1×/week.
schoenfeld-2016-frequency-meta
Chapter 3
Compound vs isolation
Compound vs isolation
Compound movements cross two or more joints and recruit several major muscle groups at once; isolation movements move a single joint and mainly stimulate one muscle. Getting the priority of these two straight early saves a beginner a lot of wasted training time.
Why compounds are the foundation:
Training-volume efficiency: one set of squats already stimulates 6+ major muscles (quads, glutes, core), more time-efficient than six separate isolation exercisesSquat / press / pull / hinge / lunge are the fundamental movement patterns of daily life — training them carries overCompounds allow sustained progressive overload, whereas isolation micro-loading plateaus easilyCompound lifts keep progressive overload going where isolation work stalls on tiny increments, and a whole chain sharing the load means the system is under high mechanical tension before any single muscle fails — which is why they generate more effective stimulus in the same time
Isolation isn't useless — it's fine-tuning, not the main course. Where it genuinely earns a place: fixing a weak link (e.g. a bench-press lockout sticking point flags weak triceps, so add a triceps extension); covering muscles compounds undertrain (biceps, lateral delts, calves, forearms); single-muscle sculpting for aesthetic or bodybuilding goals; rehab or correcting a one-sided imbalance.
Why compounds are the foundation:
Training-volume efficiency: one set of squats already stimulates 6+ major muscles (quads, glutes, core), more time-efficient than six separate isolation exercisesSquat / press / pull / hinge / lunge are the fundamental movement patterns of daily life — training them carries overCompounds allow sustained progressive overload, whereas isolation micro-loading plateaus easilyCompound lifts keep progressive overload going where isolation work stalls on tiny increments, and a whole chain sharing the load means the system is under high mechanical tension before any single muscle fails — which is why they generate more effective stimulus in the same time
Isolation isn't useless — it's fine-tuning, not the main course. Where it genuinely earns a place: fixing a weak link (e.g. a bench-press lockout sticking point flags weak triceps, so add a triceps extension); covering muscles compounds undertrain (biceps, lateral delts, calves, forearms); single-muscle sculpting for aesthetic or bodybuilding goals; rehab or correcting a one-sided imbalance.
机制 · 薄弱环节是怎么卡住整条链的
薄弱环节这个词值得展开, 因为它是孤立动作唯一真正不可替代的用途。一个复合动作是一条串起来的力链, 而链条的强度等于最弱那一环。卧推推到接近锁定的位置时, 力臂变化让三头肌承担的比例陡增; 如果三头正好是这条链上最弱的一环, 你就会在同一个高度反复卡住——不是胸不够强, 是链子在那里断了。硬拉在膝盖上方停住、深蹲起到一半躯干前倾, 都是同一类信号: 某一个环节先到极限, 于是整个动作的上限被它锁死。
麻烦在于, 你没法靠复合动作单独喂这一环。加重量的时候, 力仍然按原来的比例分给整条链, 强的那几块继续变强, 弱的那一块因为一直被别人保护着, 差距只会越拉越大。孤立动作在这里的作用非常具体: 把链条锁死, 只留那一个关节能动, 强迫弱环节独自承受足够的张力, 让它单独追上来。
所以孤立动作的正确用法不是再多练一点, 而是定点补课。判断依据也很具体: 看你总卡在动作的哪个位置、看两边是不是一边强一边弱、看哪块肌肉练完从来不酸。等薄弱环节补上来, 复合动作的重量会跟着解锁——到那时你会发现, 那几组三头下压真正涨的是卧推。
Compound / isolation time split
Allocating compound vs isolation time by training goal looks roughly like this:Strength-first (powerlifting): compound 80% / isolation 20%Hypertrophy-first (bodybuilding): compound 60% / isolation 40%Novice (first 1-2 years): compound 90% / isolation 10%
A simple rule for novices: spend the first 60-80% of a session on the five compound lifts, then add 1-2 isolation pieces (weak link or aesthetics) in the remaining 20-40%. Filling an entire program with 12 isolation exercises from the start hurts both time efficiency and visible progress.
One point marketing often exploits: 'doing a certain isolation exercise to lose fat in that spot' (sit-ups to lose belly fat) doesn't hold up — fat is mobilized systemically and won't drop locally just because you trained the adjacent muscle. The full debunk lives on the myth-busting island.
Chapter 4
Rest + rep ranges
Rest + rep ranges
Rep ranges map to training goals, but the overlap is large:
A key Schoenfeld 2017 finding: when sets are taken close to failure, hypertrophy stimulus is the same across the 6–20 rep range. So '8–12 reps for hypertrophy' is rough guidance, not a strict rule.
Rest can't be too short: under 90 seconds your weight drops too much on sets 2–3, lowering total effective volume. adenosine triphosphate: The cell's universal energy currency — almost everything that costs energy spends it.-PCr resynthesis takes about 3 minutes.
Beginner default: compound lifts at 8–10 reps with 2–3 min rest, 3 sets — simple and direct.
| Goal | Reps | Intensity | Rest |
|---|---|---|---|
| Maximal strength | 1–5 | 85–100% 1RM | 3–5 min |
| Hypertrophy | 6–12 | 65–85% | 2–3 min |
| Muscular endurance | 15–20+ | < 65% | 1–2 min |
A key Schoenfeld 2017 finding: when sets are taken close to failure, hypertrophy stimulus is the same across the 6–20 rep range. So '8–12 reps for hypertrophy' is rough guidance, not a strict rule.
Rest can't be too short: under 90 seconds your weight drops too much on sets 2–3, lowering total effective volume. adenosine triphosphate: The cell's universal energy currency — almost everything that costs energy spends it.-PCr resynthesis takes about 3 minutes.
Beginner default: compound lifts at 8–10 reps with 2–3 min rest, 3 sets — simple and direct.
机制 · 组间那几分钟身体在补什么
组间休息不是在等心情, 是在等一块电池充电。肌肉发力的直接燃料只有一种, 就是 adenosine triphosphate: The cell's universal energy currency — almost everything that costs energy spends it.。但肌纤维里存着的 ATP 少得可怜, 只够全力收缩一两秒。真正撑住一组大重量的, 是旁边那块快充电池: 磷酸肌酸 (creatine phosphate)。它干的事很单纯——把自己身上的磷酸基团让给用过的 ADP, 就地把它变回 ATP。这个反应快到几乎没有延迟, 所以一组你能做几次、最后一次还有没有劲, 很大程度上由这块电池的余量决定。
一组结束时, 这块电池已经被抽得很空。要把它充回去, 靠的是有氧代谢慢慢生产 ATP、再反过来给磷酸肌酸充电——这需要氧气、需要血流, 也需要时间, 而且是先快后慢: 前半段回得很快, 最后那一小截回得最慢。
这就是休息太短会掉重量的物理原因: 电池没充满你就开始下一组, 可用的即时能量少了, 你要么少做几次, 要么被迫减重量。掉下来的那部分, 恰恰是有效训练量里最值钱的部分。反过来, 休息拖得太长也不是越久越好, 只是继续等下去的收益越来越小, 而一节课的时间会被拉得很长。
机制 · 为什么次数区间可以这么宽
同一块肌肉, 用大重量做很少次, 和用中等重量做很多次, 为什么最后长出来的肌肉差不多?答案在神经怎么派活。神经系统不会一次把所有肌纤维全叫起来, 而是按由小到大的顺序: 先叫耐力好、力量小的那批, 力不够了再往上叫更粗、更有劲、也更容易累的那批。粗的那批只在接近尽全力时才会被叫出来, 而它们恰恰是最能长粗的一批。
用大重量时, 第一次就得把粗纤维全叫出来, 所以很快进入那个状态。用中等重量时, 前面几次只有细纤维在干活; 但随着它们一个个累趴下, 神经必须不断往上追加人手, 到最后几次, 被叫出来的其实是同一批粗纤维。两条路走法不同, 终点相同——前提是你真的做到接近做不动。
这就是为什么练到接近力竭比选哪个次数区间重要得多。它也顺便解释了另一件事: 轻重量做得很轻松就停下, 粗纤维根本没被叫醒, 这一组对长肌肉几乎不算数。至于纯粹的最大力量, 大重量仍然更优——因为力量里还包含神经把这批纤维同时点火的能力, 那是只有真正搬大重量才练得到的技术。
Chapter 5
Volume & frequency
Volume & frequency
The most-asked training question is 'how many times a week should I train?' Walk through the evidence one piece at a time and the answer is: volume determines hypertrophy, frequency only determines how you distribute that volume.
The Schoenfeld 2016 frequency meta (10 RCTs) found that with total volume held constant, training a muscle 2-3× per week is equivalent to 1× per week for hypertrophy. Volume is the cause; frequency is just the distribution method.
The Schoenfeld 2017 volume meta (15 RCTs) gives a clear dose-response:
Under 10 sets per week per muscle: still in the rising zone10-20 sets: the main hypertrophy range, the golden zoneOver 20 sets: plateau and diminishing returns, with rising riskOver 30 sets: the excess is junk volume — fatigue exceeds stimulus
So once volume is fixed, 'chest 12 sets/week' equals one session of 12 sets, two sessions of 6, or three of 4. Beginners or time-constrained people: full-body 2-3×/week, 6-10 sets per muscle per session, accumulating 12-20 sets — that's plenty. Advanced or time-rich people: a push-pull-legs split 6×/week spreads the same total thinner. The 'optimal frequency' framing is closer to marketing; the real answer is always 'depends on your volume target and time budget'.
The Schoenfeld 2016 frequency meta (10 RCTs) found that with total volume held constant, training a muscle 2-3× per week is equivalent to 1× per week for hypertrophy. Volume is the cause; frequency is just the distribution method.
The Schoenfeld 2017 volume meta (15 RCTs) gives a clear dose-response:
Under 10 sets per week per muscle: still in the rising zone10-20 sets: the main hypertrophy range, the golden zoneOver 20 sets: plateau and diminishing returns, with rising riskOver 30 sets: the excess is junk volume — fatigue exceeds stimulus
So once volume is fixed, 'chest 12 sets/week' equals one session of 12 sets, two sessions of 6, or three of 4. Beginners or time-constrained people: full-body 2-3×/week, 6-10 sets per muscle per session, accumulating 12-20 sets — that's plenty. Advanced or time-rich people: a push-pull-legs split 6×/week spreads the same total thinner. The 'optimal frequency' framing is closer to marketing; the real answer is always 'depends on your volume target and time budget'.
剂量 · 每周多少组落在有效区
训练量本身则有清楚的剂量响应 (Schoenfeld 2017 训练量 meta):每周每肌群少于 10 组: 还在渐进上升区10-20 组: 主要肥大区间, 黄金区训练量有清楚的剂量响应 (Schoenfeld 2017 训练量 meta, 15 项研究 34 个组): 每周每肌群每多 1 组, 肌肉量增幅多约 0.37%; 把组数分低、高两档比, 高的一档多涨约 3.9%。这项 meta 观察到的是一路上升, 它没有测出平台在哪儿, 也没有给出 20 组或 30 组这样的上限 —— 10-20 组黄金区和junk volume是后来教练圈的经验说法, 引它的时候别写成这篇的结论
所以训练量定下来之后, 胸每周 12 组就等价于一次练 12 组、两次各 6 组或三次各 4 组。新手或时间紧的人: 全身 2-3 次一周, 每肌群每次 6-10 组, 累计 12-20 组就很好; 进阶或时间多的人: 推-拉-腿 split 一周 6 次, 把同样的总量摊薄。
机制 · 这条曲线为什么会拐弯
训练量越大长得越多, 但这条线到某个位置会拐平, 再往后甚至往下走。为什么?因为一次训练同时往上推的那两件事, 增长方式完全不同。
第一件是刺激。每一组有效的组都会把蛋白合成往上推一点, 但这个推有天花板: 细胞里能同时开工的拼装机器就那么多, 前面几组已经把它们几乎全叫醒了, 再加组能多叫醒的越来越少。所以刺激这条线是先陡后平的。
第二件是疲劳, 而疲劳几乎是老老实实按组数往上累的: 中枢的疲惫感、肌纤维的微损伤、结缔组织和关节承受的总冲击, 都不会因为你已经练了很多组就打折。所以疲劳这条线基本是直的, 一路往上。
两条线一叠, 结果就清楚了: 前段刺激涨得比疲劳快, 每加一组都划算; 到某个位置刺激已经拐平而疲劳还在涨, 再加的组只是在给下一次训练挖坑——你会带着没消退的疲劳进下一节课, 能举的重量下降, 拿到的有效刺激反而更少。这就是无效训练量的真正含义: 它不是白练, 它是负债。
判断自己在曲线哪一段, 不需要任何仪器, 看两件事就够: 同一个动作的重量还在不在稳步往上走; 训练之间的酸痛和疲劳有没有在下一次训练之前退干净。两个都是, 你还在划算的那一段; 任何一个不是, 先别加量。
Overtraining vs overreaching
The word 'overtraining' gets overused. Pathological overtraining is extremely rare in ordinary recreational trainees — it requires months of sustained high volume layered on top of both nutritional and sleep deficits. Most self-diagnosed 'overtraining' is actually 'overreaching' — short-term accumulated fatigue that rebounds after 1-2 weeks of reduced load.Two states to distinguish:
Functional overreaching (FOR): after 4-8 weeks of high volume, strength drops short-term, then rebounds with supercompensation after a week of reduced load — a normal part of training cyclesPathological overtraining: continuing to escalate after FOR without deloading, producing chronic fatigue, poor sleep, low mood, and a sustained strength decline that takes weeks to months to recover from — rare but serious
A few signals: subjective fatigue ≥8/10 for three straight days means deload that day; the same lift at the same weight not progressing for two weeks means deload; marked irritability + insomnia + lost appetite for over a week suggests real overtraining — see a coach or clinician. Beginners deload roughly every 8-12 weeks, advanced lifters every 4-6.
bell-2020-deload
Chapter 6
First 3 months
First 3 months
The plainest entry-level program (3 days/week, full body, 12 weeks):
Day A: squat 3×8, bench 3×8, row 3×8Day B: deadlift 3×5, overhead press 3×8, pull-up 3×AMRAP
Schedule: A-rest-B-rest-A-rest-rest; next week flip to B-rest-A-rest-B-rest-rest.
Progression rule: each week, if all sets from the previous session were completed (RIR ≥ 1), add 2.5 kg (upper body) or 5 kg (lower body) on the main lifts. If a week didn't complete, don't add weight — repeat the week.
What happens after 12 weeks:
Neural-drive adaptation complete, strength up 50–100%Hypertrophy starts, body composition change becomes visibleA reasonable time to switch to a slightly more complex program (upper/lower split, or adding isolation work)
Don't switch too often — give a program 8–12+ weeks of patience. 'Muscle confusion' is marketing, not science — see the debunk in hypertrophy-mechanism.
Day A: squat 3×8, bench 3×8, row 3×8Day B: deadlift 3×5, overhead press 3×8, pull-up 3×AMRAP
Schedule: A-rest-B-rest-A-rest-rest; next week flip to B-rest-A-rest-B-rest-rest.
Progression rule: each week, if all sets from the previous session were completed (RIR ≥ 1), add 2.5 kg (upper body) or 5 kg (lower body) on the main lifts. If a week didn't complete, don't add weight — repeat the week.
What happens after 12 weeks:
Neural-drive adaptation complete, strength up 50–100%Hypertrophy starts, body composition change becomes visibleA reasonable time to switch to a slightly more complex program (upper/lower split, or adding isolation work)
Don't switch too often — give a program 8–12+ weeks of patience. 'Muscle confusion' is marketing, not science — see the debunk in hypertrophy-mechanism.
机制 · 头三个月身体在改的其实是神经
新手前几周的力量涨幅大得不像话, 常常是肌肉看着还没变、重量却一路往上加。这不是错觉, 也不是肌肉悄悄长了——真正在改的是神经。想举起一个重量, 大脑得同时办好三件事: 叫醒足够多的肌纤维、让它们更密集地放电、以及松开平时一直踩着的那脚刹车。最后一条最容易被忽略: 身体默认是保守的, 拮抗肌会习惯性地绷着保护关节, 一部分力气就这样被你自己抵消掉了。练得多了, 神经确认这个动作是安全的、发力顺序是熟的, 才愿意把刹车松开、把更多纤维一起点火。于是同样一块肌肉, 你能拿出来用的力气变多了。
这也解释了为什么力量的增长有很强的动作专属性: 你练的是深蹲, 涨的主要是深蹲这个模式下的调用能力。换一个从没练过的动作, 数字会立刻打回原形, 而肌肉一块没少。
肌肥大是后来才接手的。合成上调要靠很多次训练累加才看得出形状变化, 所以前期你照镜子看不到什么, 但拼装线一直在开工。等神经这条捷径走到头, 肌肉块头就成了继续变强的主要来源——这也是为什么入门程序要给它足够长的时间, 而不是一看到停滞就换。
顺便说清为什么不要频繁换动作: 换动作等于把神经那条学习曲线清零重来, 你还会同时失去唯一可靠的进步标尺。同一个动作、同一个次数, 重量在不在涨, 这是最朴素也最诚实的反馈。动作换来换去, 数字就没法比, 你会误以为自己在进步, 其实只是在反复重新学习新动作。
References · 6
- American College of Sports Medicine. (2018). ACSM's Guidelines for Exercise Testing and Prescription (10th ed.). Wolters Kluwer. www.acsm.org/education-resources/books/guidelines-exercise-testing-prescription
- Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(12), 3508-3523. Establishes the modern view that 6-20 rep ranges produce equivalent hypertrophy when sets are taken near failure. 10.1519/JSC.0000000000002200
- Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082. Dose-response: ≥10 sets/wk/muscle clearly outperforms <10; the curve plateaus around 20-25 sets — beyond that 'junk volume' adds fatigue without growth. 10.1080/02640414.2016.1210197
- Krieger, J. W. (2010). Single vs. multiple sets of resistance exercise for muscle hypertrophy: A meta-analysis. Journal of Strength and Conditioning Research, 24(4), 1150-1159. Multi-set training produces 40% greater hypertrophy than single-set per exercise; total volume — not exercise variety — drives growth, refuting 'muscle confusion' marketing. 10.1519/JSC.0b013e3181d4d436
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872. 10.1519/JSC.0b013e3181e840f3
- Vanderka, M., Longová, K., Olasz, D., Krčmár, M., & Walker, S. (2016). Improved maximum strength, vertical jump and sprint performance after 8 weeks of jump squat training with individualized loads. Journal of Sports Science & Medicine, 15(3), 492-500. Demonstrates that compound-lift training transfers to power and sprint performance better than isolated-muscle protocols.