In dem heutigen Sofa Talk spricht Chris über seine Erfahrung mit dem WHOOP Armband. Kann dieses kleine Tool eine Art Wegweiser sein wenn es um gesundheitliche & Performance orientierte Entscheidungen geht? Des Weiteren machen wir uns Gedanken über die Notwendigkeit möglichst sportartspezifischer Übungen im Kraftraum und wie die Trainingsplanung anhand von Top Sets & Back-Off Sets ausschauen kann. Viel Spaß! 💪🏻
Folgt uns auf Instagram:
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Erwähnte Studien:
📖 Androulakis-Korakakis, P., Fisher, J. P., Kolokotronis, P., Gentil, P., & Steele, J. (2018). Reduced volume ‘daily max’ training compared to higher volume periodized training in powerlifters preparing for competition—A pilot study. Sports, 6(3), 86.
📖 Androulakis-Korakakis, P., Fisher, J. P., & Steele, J. (2020). The minimum effective training dose required to increase 1RM strength in resistance-trained men: A systematic review and meta-analysis. Sports Medicine, 50(4), 751–765.
📖 Androulakis-Korakakis, P., Michalopoulos, N., Fisher, J., Keogh, J., Loenneke, J., Helms, E., & Steele, J. (2021, May 13). The minimum effective training dose required to increase 1RM strength in powerlifters. OSF Preprints.
📖 Simão, R., Spineti, J., de Salles, B. F., Oliveira, L. F., Matta, T., Miranda, F., Miranda, H., & Costa, P. B. (2010). Influence of exercise order on maximum strength and muscle thickness in untrained men. Journal of sports science & medicine, 9(1), 1–7.
📖 Simão, R., Farinatti, P.deT., Polito, M. D., Viveiros, L., & Fleck, S. J. (2007). Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercise in women. Journal of strength and conditioning research, 21(1), 23–28.
https://doi.org/10.1519/00124278-200702000-00005
📖 Avelar, A., Ribeiro, A. S., Nunes, J. P., Schoenfeld, B. J., Papst, R. R., Trindade, M. C. C., Bottaro, M., & Cyrino, E. S. (2019). Effects of order of resistance training exercises on muscle hypertrophy in young adult men. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 44(4), 420–424.
https://doi.org/10.1139/apnm-2018-0478
📖 Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of sports sciences, 37(11), 1286–1295.
https://doi.org/10.1080/02640414.2018.1555906
📖 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.
https://doi.org/10.1080/02640414.2016.1210197
📖 Zhang, X.; Feng, S.; Li, H. The Effect of Velocity Loss on Strength Development and Related Training Efficiency: A Dose–Response Meta–Analysis. Healthcare 2023, 11, 337.
https://doi.org/10.3390/healthcare11030337
Zusätzliche Lektüre:
😴 Kalzium Ione & deren Einfluss auf die körperliche Ermüdung