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.

This article summarizes the relevant literature regarding post-workout nutrient timing and its importance to training adaptations, specifically increasing skeletal muscle hypertrophy and replenishing skeletal muscle glycogen stores.

Time-restricted eating (TRE) is an application of intermittent fasting where an individual consumes their calories in a specific eating window (e.g., 8 hours) followed by a prolonged fasting window (e.g., 16 hours). Several randomized controlled trials have analyzed the combined effect of resistance training (RT) and TRE on physical adaptations, including fat mass (FM) loss, fat-free mass (FFM) retention, hypertrophy, local muscular endurance, power, and strength. In this mini review, we highlight the methodology and results from these studies and conclude by providing practical application suggestions for fitness professionals striving to maximize RT + TRE with their clientele. Generally, RT + TRE leads to positive body composition changes, including FM loss and FFM retention, which culminates in improved body fat percentage. Similarly, RT + TRE consistently stimulates positive neuromuscular adaptations, such as increased hypertrophy, local muscular endurance, power, and strength. When positive changes are not observed, and when safely implemented, RT + TRE rarely confers negative effects on the abovementioned adaptations. In short, RT + TRE may be a beneficial dietary and exercise strategy to improve body composition and muscular fitness. However, there are several caveats for practitioners to consider, which are discussed at length in this article.

Eccentric resistance training has been shown to elicit beneficial effects on performance and injury prevention in sports because of its specific muscular and neural adaptations. Within the different methods used to generate eccentric overload, flywheel eccentric training has gained interest in recent years because of its advantages over other methods such as its portability, the ample exercise variety it allows and its accommodated resistance. Only a limited number of studies that use flywheel devices provide enough evidence to support the presence of eccentric overload. There is limited guidance on the practical implementation of flywheel eccentric training in the current literature. In this article, we provide literature to support the use of flywheel eccentric training and present practical guidelines to develop exercises that allow eccentric overload.

Both unilateral and bilateral training should be used to optimally develop basketball players. This article compares single-leg and double-leg training options and provides considerations and potential implications for training basketball athletes.

This excerpt provides a brief snapshot of the use of carbohydrates in resistance training exercise sessions.

A major concern with balance and joint-stabilization exercises is to avoid potentially dangerous movements that depend on the preparedness of the athlete or patient and on the state of the healing tissue. Learn about progressions that minimize risk to the athlete or patient.

This PTQ article discusses current research examining the relationship between training volume and muscle hypertrophy and provides guidelines for optimizing training outcomes. Visit NSCA online to read more on exercise science and sport performance.