The manipulation of resistance training (RT) variables is widely considered an essential strategy to maximize muscular adaptations. One variable that has received substantial attention in this regard is RT volume. This infographic provides evidence-based guidelines as to volume when creating RT programs designed to maximize muscle hypertrophy.

Developing safe and effective exercise training programs requires the application of abundant training variables and the implementation of appropriate progression for each variable. Importantly, the outcomes of each training program are the product of these variables and their progression, so practitioners are keen to select methodologies and overload strategies that effectively support their target training outcomes. One such training variable is mechanical loading, which describes the forces of gravity, resistance, and muscle contraction and how these forces affect musculoskeletal adaptations. Numerous research articles and texts have been published regarding mechanical loading and its effects on exercise adaptations; however, these findings can be arduous to organize, which requires additional time investment by professionals. Developing a succinct system is critical because practitioners face clients and patients with a wide range of physical skills and challenges, and having an easily referenced loading guide may assist them in designing appropriate strength and conditioning or rehabilitation programs. Thus, the purpose of this review is to define and describe the mechanical loading continuum and its individual components to better assist the practitioner in identifying appropriate exercise modes and progression strategies.

This excerpt from Developing Power explains how to use bands for variable resistance training.

This article seeks to help simplify the exercise selection process by providing clarity on how different exercises can aid in enhancing performance and potentially reduce injury risk.

This excerpt from NSCA’s Essential of Tactical Strength and Conditioning explores the neural and muscular adaptations to training over time.

This article describes a five-week training program that was used to prepare an athlete for the NBA Combine.

Trainer Tips are infographics designed to help you, an NSCA professional, educate clients and promote your services. These member-only resources can be used for client education, motivation, and promotion.

This article briefly describes how individuals can have the same training program, but have large fluctuations in the adaptation responses due to genetic and life style factors.

This article explains the potential benefits of microdosing training with tactical athletes.