“What I’m about to share is what I found is working best for me to build muscle while maintaining healthy body composition and has worked well for my clients.”
– Zane Griggs
The research links that support this approach can be found below.
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Links to Studies
Mechanical Tension
- Explained well by the Stimulating Reps Model by Chris Beardsley
Systematic Reviews and Meta-Analyses
- A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males
- Myofibrillar Protein Synthesis and Muscle Hypertrophy Individualized Responses to Systematically Changing Resistance Training Variables in Trained Young Men
- Evidence for an Upper Threshold for Resistance Training Volume in Trained Women
Protein and Muscle Synthesis
- Protein – Which is Best?
- The Anabolic Response to Protein Ingestion During Recovery from Exercise Has No Upper Limit in Magnitude and Duration In Vivo in Humans
- Muscle-generated BDNF is a Sexually Dimorphic Myokine That Controls Metabolic Flexibility
- Muscle–Organ Crosstalk: The Emerging Roles of Myokines
Exercise and Brain Health
- Exercise Releases Chemical Signals That Boost Brain Health
- Short-Term Physical Inactivity Induces Endothelial Dysfunction
- Adaptation to a Low Carbohydrate High Fat Diet Impairs Endurance Exercise Metabolism and Performance Despite Enhanced Glycogen Availability
- Skeletal Muscle Energy Metabolism During Exercise
Cognitive and Muscular Effects of Exercise
- What Muscle Signals Mediate the Beneficial Effects of Exercise on Cognition?
- May the Force and Size Be With You; Muscle Mass and Function Are Important Risk Factors for Cognitive Decline and Dementia
- Molecular Mechanisms Underlying Physical Exercise-Induced Brain BDNF Overproduction