The Formula for Maximal Gains | Effective Resistance Training
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Learn about the complexities of
Learn about the complexities of set and rep ranges in weightlifting for strength and hypertrophy. Remember, what matters most is finding the exercise mix that suits your individual lifestyle and health goals.
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References (in order of appearance):
doi.org/10.1056/nejm198603063141003
doi.org/10.1161/CIRCULATIONAHA.116.018093
dx.doi.org/10.1139/apnm-2021-0515
doi.org/10.1080/02640414.2016.1210197
Exercise prescription guidelines list
1. American College of Sports Medicine (ACSM): American College of Sports Medicine. (2018). "ACSM's Guidelines for Exercise Testing and Prescription" 10th Edition. Philadelphia: Wolters Kluwer.
2. World Health Organization (WHO): World Health Organization. (2020). "WHO Guidelines on Physical Activity and Sedentary Behaviour". Geneva: World Health Organization.
3. UK National Health Service (NHS): National Health Service. (2019). "Physical activity guidelines for adults".
4. National Institute for Health and Care Excellence (NICE): National Institute for Health and Care Excellence. (2019). "Physical activity for adults and older adults".
5. US Department of Health and Human Services (HHS): U.S. Department of Health and Human Services. (2018). "Physical Activity Guidelines for Americans, 2nd edition". Washington, DC: U.S. Department of Health and Human Services.
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