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HAC Podcast


1. Fleck, Steven J. Periodized Strength Training: A Critical Review. Journal of Strength and Conditioning Research, 1999.

2. High Prevalence of Spinal Magnetic Resonance Imaging : Spine. (n.d.).


3. Hedrick, Allen et al. Weightlifting Movements: Do the Benefits Outweigh the Risks? National Strength and Conditioning Association, 2008.

4. Booth, John et al. Exercise for chronic musculoskeletal pain: A biopsychosocial

approach. Musculoskeletal Care, 2017.


1. Bartolomei et al. BLOCK VS. WEEKLY UNDULATING PERIODIZED RESISTANCE TRAINING PROGRAMS IN WOMEN. Oct. 2015. Journal of Strength and Conditioning Research (2679-2687).

2. Haff, Gregory and Triplett, Travis. Essentials of Strength and Conditioning, 4th ed. National Strength and Conditioning Association. 

3. Schuenke et al. Early-phase muscular adaptations in response to slow-speed versus traditional resistance-training regimens. European Journal of Applied Physiology, 2012. 

4. Burd et al. Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise. Applied physiology, Nutrition, and Metabolism, 2012.

5. Damas F, Libardi CA, Ugrinowitsch C (2017) The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis. Eur J Appl Physiol 

6. Franchi MV, Atherton PJ, Reeves ND et al (2014) Architectural, functional and molecular responses to concentric and eccentric loading in human skeletal muscle. Acta Physiol (Oxf) 210:642-654.

7. Stone, M. (2012). Periodization and Programming for Strength Power Sports. National Strength and Conditioning Association.


1. Nuckols, G. From Mass to Energy: The Basic Physiology of Calories. Mass,vol.1 (8).

2. Trexler, E. Dealing with Metabolic Adaptations to Weight Loss. Mass, vol.2(5).

3.Nuckols, G. How Many Calories Do You Burn Lifting Weights? Mass, vol. 3(4).

4.Holloway, G. The role of protein-mediated transport in

regulating mitochondrial long-chain fatty acid

oxidation (2008). Appl. Physiol. Nutr. Metab. 33: 141–142.

5. Ismaeel, A. A Comparison of the Nutrient Intakes of Macronutrient-Based Dieting and Strict Dieting Bodybuilders (2018). Int. J. Sport Nutr. Exerc. Metab. 28(5):502-508.

6. Lambert, C. Exercise training alters the glycemic

response to carbohydrate and is an

important consideration when evaluating

dietary carbohydrate intake (2018). Journal of the International Society of Sports Nutrition, 15:53.


DIET IN RESISTANCE-TRAINED MEN (2018). Journal of Strength and Conditioning Research, 32(11)/3103–3111.

8. Sahlin, K. Control of Lipid Oxidation at theMitochondrial Level (2009). Appl. Physiol. Nutr. Metab. 34: 382-388.

9. Thompson, J. (2017). Nutrition: an Applied Approach (5th ed). New York, NY: Pearson


1. Davies T, Orr R, Halaki M, Hackett D. Effect of Training Leading to Repetition Failure on Muscular Strength: A Systematic Review and Meta-Analysis [published correction appears in Sports Med. 2016 Apr;46(4):605-10]. Sports Med. 2016;46(4):487-502. doi:10.1007/s40279-015-0451-3

2. Martorelli, Saulo et al. Strength Training with Repetitions to Failure does not Provide Additional Strength and Muscle Hypertrophy Gains in Young Women. 

3. Zourdos, M. The Principle of Specificity Holds True, but Is it All that Matters? Mass, vol. 3(8). 

4. Nóbrega S, Ugrinowitsch C, Pintanel L, Barcelos C, Libardi C. Effect Of Resistance Training To Muscle Failure Versus Volitional Interruption At High- And Low-Intensities On Muscle Mass And Strength. Journal of Strength & Conditioning Research: Post Acceptance: January 24, 2017 doi: 10.1519/JSC.0000000000001787

5. Helms ER, Byrnes RK, Cooke DM, Haischer MH, Carzoli JP, Johnson TK, Cross MR, Cronin JB, Storey AG, Zourdos MC. RPE vs. Percentage 1RM Loading in Periodized Programs Matched for Sets and Repetitions. Front Physiol. 2018 Mar 21;9:247.

6. Nuckols, G. Growing More by Avoiding Failure. Mass, Vol. 3(9).

7. Carroll KM, Bernards JR, Bazyler CD, Taber CB, Stuart CA, DeWeese BH, Sato K, Stone MH.Divergent Performance Outcomes Following Resistance Training Using Repetition Maximums or Relative Intensity. Int J Sports Physiol Perform. 2018 May 29:1-28.

8. Oliver JM, Jagim AR, Sanchez AC, Mardock MA, Kelly KA, Meredith HJ, Smith GL, Greenwood M, Parker JL, Riechman SE, Fluckey JD, Crouse SF, Kreider RB. Greater gains in strength and power with intraset rest intervals in hypertrophic training. J Strength Cond Res. 2013 Nov;27(11):3116-31.

9. Androulakis-Korakakis P, Fisher J, Kolokotronis P, Gentil P, Steele J. Reduced Volume ‘Daily Max’Training Compared to Higher Volume Periodized Training in Powerlifters Preparing for Competition—A Pilot Study. Sports. 2018 Aug 29;6(3):86.

10. Lacerda LT, Marra-Lopes RO, Diniz RC, Lima FV, Rodrigues SA, Martins-Costa HC, Bemben MG, Chagas MH. Is Performing Repetitions to Failure Less Important Than Volume for Muscle Hypertrophy and Strength?. The Journal of Strength & Conditioning Research. 2019 Dec 4.

11. Sánchez-Moreno M, Cornejo-Daza PJ, González-Badillo JJ, Pareja-Blanco F. Effects of Velocity Loss During Body Mass Prone-Grip Pull-up Training on Strength and Endurance Performance J Strength Cond Res. 2020 Jan 7.

12. Barbosa-Netto, S., E.P.O.S. d'Acelino, and M.B. Almeida, Self-Selected Resistance Exercise Load: Implications for Research and Prescription. J Strength Cond Res, 2017.

13. Lasevicius T, Schoenfeld BJ, Silva-Batista C, Barros TS, Aihara AY, Brendon H, Longo AR, Tricoli V, Peres BA, Teixeira EL. Muscle Failure Promotes Greater Muscle Hypertrophy in Low-Load but Not in High-Load Resistance Training. J Strength Cond Res. 2019 Dec 27.

14. Moran-Navarro, R., et al., Time course of recovery following resistance training leading or not to failure. Eur J Appl Physiol, 2017. Epub ahead of print.

15. Borg G. Perceived exertion as an indicator of somatic stress. Scand j rehabil med. 1970;2:92-8.

16. Gomes RL, Lixandrão ME, Ugrinowitsch C, Moreira A, Tricoli V, Roschel H. Session Rating of Perceived Exertion as an Efficient Tool for Individualized Resistance Training Progression. Journal of Strength and Conditioning Research. 2020 Mar 17.


1. Hyldahl RD, Hubal MJ. Lengthening our perspective: morphological, cellular, and molecular responses to eccentric exercise. Muscle Nerve. 2014 Feb;49(2):155-70.

2. Gibala MJ, MacDougall JD, Tarnopolsky MA, Stauber WT, Elorriaga A. Changes in human skeletal muscle ultrastructure and force production after acute resistance exercise. J Appl Physiol (1985). 1995 Feb;78(2):702-8. doi: 10.1152/jappl.1995.78.2.702.

3. Yu JG, Carlsson L, Thornell LE. Evidence for myofibril remodeling as opposed to myofibril damage in human muscles with DOMS: an ultrastructural and immunoelectron microscopic study. Histochem Cell Biol. 2004 Mar;121(3):219-27. 

4. Nosaka K, Newton M, Sacco P. Delayed-onset muscle soreness does not reflect the magnitude of eccentric exercise-induced muscle damage. Scand J Med Sci Sports. 2002 Dec;12(6):337-46.

5. Sonkodi, B, Berkes, I, Koltai, E. Have We Looked in the Wrong Direction for More Than 100 Years? Delayed Onset Muscle Soreness Is, in Fact, Neural Microdamage Rather Than Muscle Damage. Antioxidants 2020, 9(212). doi:10.3390/antiox9030212

6. Grgic J, Grgic I, Pickering C, Schoenfeld BJ, Bishop DJ, Pedisic Z. Wake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analyses. Br J Sports Med. 2019 Mar 29.

7. Apostolopoulos NC, Lahart IM, Plyley MJ, Taunton J, Nevill AM, Koutedakis Y, Wyon M, Metsios GS. The effects of different passive static stretching intensities on recovery from unaccustomed eccentric exercise - a randomized controlled trial. Appl Physiol Nutr Metab. 2018 Aug;43(8):806-815.

8. D’Amico AP, Gillis J. The influence of foam rolling on recovery from exercise-induced muscle damage. The Journal of Strength & Conditioning Research. 2017 Sep 6.

9. Abaïdia AE, Lamblin J, Delecroix B, Leduc C, McCall A, Nédélec M, Dawson B, Baquet G, Dupont G. Recovery From Exercise-Induced Muscle Damage: Cold Water Immersion Versus Whole Body Cryotherapy. International Journal of Sports Physiology and Performance. 2016:1-23.

10. Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Front Physiol. 2018 Apr 26;9:403. doi: 10.3389/fphys.2018.00403.

11. Gomes GK, Franco CM, Nunes PRP, Orsatti FL. High-Frequency Resistance Training Is Not More Effective Than Low-Frequency Resistance Training in Increasing Muscle Mass and Strength in Well-Trained Men. J Strength Cond Res. 2019 Jul;33 Suppl 1:S130-S139.

12. Hsouna H, Boukhris O, Abdessalem R, Trabelsi K, Ammar A, Shephard RJ, Chtourou H. Effect of different nap opportunity durations on short-term maximal performance, attention, feelings, muscle soreness, fatigue, stress and sleep. Physiology & behavior. 2019 Nov 1;211:112673.

13. Bartolomei S, Totti V, Griggio F, Malerba C, Ciacci S, Semprini G, Di RM. Upper-Body Resistance Exercise Reduces Time to Recover After a High-Volume Bench Press Protocol in Resistance-Trained Men. Journal of strength and conditioning research. 2019 Mar.

14. Mitchell CJ, Churchward-Venne TA, Parise G, Bellamy L, Baker SK, Smith K, Atherton PJ, and Phillips SM. Acute post-exercise myofibrillar protein synthesis is not correlated with resistance training-induced muscle hypertrophy in young men. PloS one 9: e89431, 2014.

15. Brown F, Gissane C, Howatson G, van Someren K, Pedlar C, Hill J. Compression Garments and Recovery from Exercise: A Meta-Analysis. Sports Medicine. 2017 Apr 1:1-23.

16. Bartolomei, S., et al., Comparison of the recovery response from high-intensity and high-volume resistance exercise in trained men. Eur J Appl Physiol, 2017. 117(7): p. 1287-1298.


1. Martínez-Cava A, Hernández-Belmonte A, Courel-Ibáñez J, Morán-Navarro R, González-Badillo JJ, Pallarés JG. Bench Press at Full Range of Motion Produces Greater Neuromuscular Adaptations Than Partial Executions After Prolonged Resistance Training. J Strength Cond Res. 2019 Sep 26.

2. Bloomquist K, Langberg H, Karlsen S, Madsgaard S, Boesen M, Raastad T. Effect of range of motion in heavy load squatting on muscle and tendon adaptations. Eur J Appl Physiol. 2013 Aug;113(8):2133-42.

3. Rhea, M., Kenn, J., Peterson, M., et al. Joint-Angle Specific Strength Adaptations Influence Improvements in Power in Highly Trained Athletes. Human Movement, 2016, 17(1), pp. 43-49.

4. Schoenfeld BJ, Grgic J. Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Med. 2020 Jan 21;8:2050312120901559.

5. Roleveld et al., 1994

6. Pamboris GM, Noorkoiv M, Baltzopoulos V, Mohagheghi AA. Dynamic stretching is not detrimental to neuromechanical and sensorimotor performance of ankle plantarflexors. Scandinavian journal of medicine & science in sports. 2018 Oct 16.

7. Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Applied physiology, nutrition, and metabolism. 2015 Dec 8;41(1):1-1.

8. Marchetti PH, Miyatake MM, Magalhaes RA, Gomes WA, Da Silva JJ, Brigatto FA, Zanini TC, Behm DG. Different volumes and intensities of static stretching affect the range of motion and muscle force output in well-trained subjects. Sports biomechanics. 2019 Aug 30:1-0.

9. Junior RM, Berton R, de Souza TM, Chacon-Mikahil MP, Cavaglieri CR. Effect of the flexibility training performed immediately before resistance training on muscle hypertrophy, maximum strength and flexibility. European journal of applied physiology. 2017 Apr 1;117(4):767-74.

10. Nelson AG, Driscoll NM, Landin DK, Young MA, Schexnayder IC. Acute effects of passive muscle stretching on sprint performance. Journal of sports sciences. 2005 May 1;23(5):449-54.

11. Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Applied physiology, nutrition, and metabolism. 2015 Dec 8;41(1):1-1.

12. Medeiros DM, Lima CS. Influence of chronic stretching on muscle performance: Systematic review. Human movement science. 2017 Aug 1;54:220-9.

13. Gadomski SJ, Ratamess NA, Cutrufello PT. Range of Motion Adaptations in Powerlifters. Journal of strength and conditioning research. 2018 Sep.

14. Kolber MJ, Beekhuizen KS, Cheng MS, Hellman MA. Shoulder joint and muscle characteristics in the recreational weight training population. The Journal of Strength & Conditioning Research. 2009 Jan 1;23(1):148-57.

15. Grabow L, Young JD, Alcock LR, Quigley PJ, Byrne JM, Granacher U, Škarabot J, Behm DG. Higher quadriceps roller massage forces do not amplify range-of-motion increases or impair strength and jump performance. Journal of Strength and Conditioning Research. 2017 May 10.

16. Ferreira-Júnior JB, Benine RPC, Chaves SFN, Borba DA, Martins-Costa HC, Freitas EDS, Bemben MG, Vieira CA, Bottaro M. Effects of Static and Dynamic Stretching Performed Before Resistance Training on Muscle Adaptations in Untrained Men. J Strength Cond Res. 2019 Sep 17.

17. Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 Jan;41(1):1-11.

18. Soderstrom NC, Bjork RA. Learning versus performance: an integrative review. Perspect Psychol Sci. 2015 Mar;10(2):176-99. doi: 10.1177/1745691615569000.

19. Thoroughman KA, Shadmehr R. Learning of action through adaptive combination of motor primitives. Nature. 2000 Oct 12;407(6805):742-7.

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