Adding sprint training 🏃‍♀️ 💨 to your middle distance running (6 w, 2 times/w: 30sek x 10, 3.5 min rest) may lower your 3000m running time: frontiersin.org/journals/physi…

Having an internal focus of attention (focus on the muscle trained) during bench press 🏋️does not not affect EMG activity of the pectoralis major: pubmed.ncbi.nlm.nih.gov/40372111/

Review: resistance training 🏋️➡️increased: ☑️ muscle strength ☑️joint stability ☑️overall physical resilience ➡️mitigate the risk of both acute and overuse injuries 🩻: alliedacademies.org/articles/mecha…

Review: Trained Individuals Can Build Muscle 💪 and Lose Fat at the Same Time: journals.lww.com/nsca-scj/fullt…

Full ROM and partials (in the stretched position) knee extensions 🦵 are more effective for quad growth 💪vs partials in the top (shortened position): tandfonline.com/doi/full/10.10…

No mobile internet 🛜 (from 5=> 2.5h screen time/day) for 2 weeks➡️ ☑️Improved mood ☑️Reduced symptoms of depression and anxiety ☑️Improved attention ☑️improved mental health pubmed.ncbi.nlm.nih.gov/39967678/

RCT: creatine 💊 does NOT affect hair follicle health or hair loss 💇‍♀️: pubmed.ncbi.nlm.nih.gov/40265319/

Systematic review of RCT: Insects protein 🐛 can support skeletal muscle anabolism 💪to the same extent as conventional animal protein 🥩: pubmed.ncbi.nlm.nih.gov/40511744/

Review: Optimizing concurrent training programs 🏋️🚴‍♀️ (frequency, duration, intensity, volume, training sequence, recovery time, and nutritional intake): journals.lww.com/md-journal/ful…

30-minutes in cold-water (16 °C) 🧊 ➡️ +231kcal while eating a ad libitum meal 🥘 : pubmed.ncbi.nlm.nih.gov/40221072/

Review: Designing resistance training programmes🏋️ to enhance muscular fitness💪: pubmed.ncbi.nlm.nih.gov/16180944/

Hot 🥵 🔥 water immersion (60 min at 42°C) more beneficial vs cold 🥶 water immersion (15 min at 12C) in improving muscle regeneration after a muscle injury: pubmed.ncbi.nlm.nih.gov/40437768/

🏋️ training to failure (3x10 to fail vs 6x5 non-fail) in the bench press and squat slows down recovery up to 24-48 h post-exercise: pubmed.ncbi.nlm.nih.gov/28965198/

🏋️super-sets: same effects on strength and hypertrophy 💪 in ~40% less time: sportrxiv.org/index.php/serv…

Meta-analysis: ☑️ for strength ➡️start with multi-joint exercises (if you want to be strong in those lifts) ☑️ for hypertrophy ➡️ starting with single-joint vs multi-joint exercises doesn’t matter pubmed.ncbi.nlm.nih.gov/32077380/

Enhancing Athletic Performance🤸: A Comprehensive Review on Kettlebell Training🏋️💪: pmc.ncbi.nlm.nih.gov/articles/PMC10…

Older adults 👵 who engage in regular resistance training 🏋️can maintain physical function levels similar to that of younger adults 👧 : journals.lww.com/acsm-tj/fullte…

Mental fatigue 🧠 🥵 (15-min time-load dual-back cognitive task) reduces skill (throwing skill ⚾️) and endurance performance (burpee exercises to failure): sciencedirect.com/science/articl…

Review: post-exercise 🏋️low-alcohol beer (<4%) 🍺 does not affect body composition or strength and may improve rehydration 💦: pubmed.ncbi.nlm.nih.gov/34284350/

Meta-analysis of RCTs: Chocolate 🍫 milk 🥛 is an effective post-exercise recovery 🏋️drink: pubmed.ncbi.nlm.nih.gov/29921963/