Resources: 11+ Complete Studies on At-Home Workouts

This is a quick doc we made to highlight a recent post about our at home workouts. Below, we have sorted all case studies by type, usefulness, and relevance to our argument.

Our recent study on at home workout was massive, and we had tons of people begging us to release the evidence. So, we decided to grant it!

Overall/Everything Studies #

Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health, 16(24). https://doi.org/10.3390/ijerph16244897

MASS Research Review: https://mass-new.s3.us-west-2.amazonaws.com/Volume+6/Best+Of+2021-2022/Best+Of+MASS+2021-2022.pdf

Bryant Stamford (1998) Weight Training Basics, The Physician and Sportsmedicine, 26:2, 115-116, DOI: 10.3810/psm.1998.02.1585

Schoenfeld, Brad J. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research: October 2010 – Volume 24 – Issue 10 – p 2857-2872 doi: 10.1519/JSC.0b013e3181e840f3

SANTOS, G. de O.; SILVA, J. . B.; MENDONÇA, M. A. .; SILVA, S. L. da . Analysis of rest intervals between sets in squat training on the Smith machine. Research, Society and Development[S. l.], v. 9, n. 10, p. e5039108748, 2020. DOI: 10.33448/rsd-v9i10.8748. Disponível em: https://rsdjournal.org/index.php/rsd/article/view/8748. Acesso em: 4 dec. 2022.

Muscle Damage/Hypertrophy Studies #

Damas F, Phillips SM, Libardi CA, et al. Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage. J Physiol. 2016;594(18):5209-5222. https://pubmed.ncbi.nlm.nih.gov/27219125/

Rest/Recovery Studies #

Freitas de Salles, B., Simão, R., Miranda, F. et al. Rest Interval between Sets in Strength Training. Sports Med 39, 765–777 (2009). https://doi.org/10.2165/11315230-000000000-00000

Advanced Progression Studies #

Prestes, Jonato1; A. Tibana, Ramires1; de Araujo Sousa, Eduardo1; da Cunha Nascimento, Dahan1; de Oliveira Rocha, Pollyanna1; F. Camarço, Nathalia1; Frade de Sousa, Nuno M.2; Willardson, Jeffrey M.3. Strength and Muscular Adaptations After 6 Weeks of Rest-Pause vs. Traditional Multiple-Sets Resistance Training in Trained Subjects. Journal of Strength and Conditioning Research: July 2019 – Volume 33 – Issue – p S113-S121 https://journals.lww.com/nsca-jscr/Abstract/2019/07001/Strength_and_Muscular_Adaptations_After_6_Weeks_of.13.aspx

Bjørnsen T, Wernbom M, Kirketeig A, Paulsen G, Samnøy L, Bækken L, Cameron-Smith D, Berntsen S, Raastad T. Type 1 Muscle Fiber Hypertrophy after Blood Flow-restricted Training in Powerlifters. Med Sci Sports Exerc. 2019 Feb;51(2):288-298. PMID: 30188363. https://pubmed.ncbi.nlm.nih.gov/30188363/

Muscle Memory Studies #

Seaborne, R.A., Strauss, J., Cocks, M. et al. Human Skeletal Muscle Possesses an Epigenetic Memory of Hypertrophy. Sci Rep 8, 1898 (2018). https://doi.org/10.1038/s41598-018-20287-3

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