Skulpo

Literature

Every study consulted while building Skulpo's recovery model — per-muscle recovery time, age, sex and life stage, supercompensation and overtraining, cardio load, rest between sets. Where a study informed a specific parameter, we say which one. References were checked against Crossref and Europe PMC on 2026-09-16.

232 references

The engine notes attached to each reference are kept in Polish in the app's documentation and are shown on the Polish version of this page.

Supercompensation & overtraining (20)

Used for: Biological context for the supercompensation chart and the overtraining model.

  1. Bell Lee, Ruddock Alan, Maden-Wilkinson Tom, et al. (2022). Recommendations for Advancing the Resistance Exercise Overtraining Research. Applied Sciences 12(24):12509. DOI 10.3390/app122412509

  2. Bernárdez-Vázquez Roberto, Raya-González Javier, Castillo Daniel, et al. (2022). Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review. Frontiers in Sports and Active Living 4:949021. DOI 10.3389/fspor.2022.949021 · PMID 35873210

  3. Cheung K, Hume P, Maxwell L (2003). Delayed onset muscle soreness : treatment strategies and performance factors. Sports medicine (Auckland, N.Z.) 33(2):145-164. DOI 10.2165/00007256-200333020-00005 · PMID 12617692

  4. Clarke David C., Skiba Philip F. (2013). Rationale and resources for teaching the mathematical modeling of athletic training and performance. Advances in Physiology Education 37(2):134-152. DOI 10.1152/advan.00078.2011 · PMID 23728131

  5. Clarkson PM, Nosaka K, Braun B (1992). Muscle function after exercise-induced muscle damage and rapid adaptation. Medicine and science in sports and exercise 24(5):512-520. DOI 10.1249/00005768-199205000-00004 · PMID 1569847

  6. Damas F, Phillips SM, Libardi CA et al. (2016). Resistance training‐induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage. The Journal of Physiology 594(18):5209-5222. DOI 10.1113/jp272472

  7. Ema R, Nosaka K, Kawashima R et al. (2021). Muscle length influence on rectus femoris damage and protective effect in knee extensor eccentric exercise. Scandinavian journal of medicine & science in sports 31(3):597-609. DOI 10.1111/sms.13890 · PMID 33249658

  8. Howatson G, van Someren KA (2008). The Prevention and Treatment of Exercise-Induced Muscle Damage. Sports Medicine 38(6):483-503. DOI 10.2165/00007256-200838060-00004

  9. Kreher JB, Schwartz JB (2012). Overtraining syndrome: a practical guide. Sports health 4(2):128-138. DOI 10.1177/1941738111434406 · PMID 23016079

  10. Macaluso F, Isaacs AW, Myburgh KH (2012). Preferential type II muscle fiber damage from plyometric exercise. Journal of athletic training 47(4):414-420. DOI 10.4085/1062-6050-47.4.13 · PMID 22889657

  11. MacDougall JD, Gibala MJ, Tarnopolsky MA et al. (1995). The Time Course for Elevated Muscle Protein Synthesis Following Heavy Resistance Exercise. Canadian Journal of Applied Physiology 20(4):480-486. DOI 10.1139/h95-038

  12. McHugh MP (2003). Recent advances in the understanding of the repeated bout effect: the protective effect against muscle damage from a single bout of eccentric exercise. Scandinavian Journal of Medicine & Science in Sports 13(2):88-97. DOI 10.1034/j.1600-0838.2003.02477.x

  13. Meeusen R, Duclos M, Foster C, et al. (2013). Prevention, Diagnosis, and Treatment of the Overtraining Syndrome. Medicine & Science in Sports & Exercise 45(1):186-205. DOI 10.1249/mss.0b013e318279a10a · PMID 23247672

  14. Nosaka K, Clarkson PM (1995). Muscle damage following repeated bouts of high force eccentric exercise. Medicine and science in sports and exercise 27(9):1263-1269. DOI 10.1249/00005768-199509000-00005 · PMID 8531624

  15. Nosaka K, Clarkson PM (1996). Variability in serum creatine kinase response after eccentric exercise of the elbow flexors. International journal of sports medicine 17(2):120-127. DOI 10.1055/s-2007-972819 · PMID 8833714

  16. Nosaka K, Newton M, Sacco P (2002). Delayed-onset muscle soreness does not reflect the magnitude of eccentric exercise-induced muscle damage. Scandinavian journal of medicine & science in sports 12(6):337-346. DOI 10.1034/j.1600-0838.2002.10178.x · PMID 12453160

  17. Nosaka K, Sakamoto K (2001). Effect of elbow joint angle on the magnitude of muscle damage to the elbow flexors. Medicine and science in sports and exercise 33(1):22-29. DOI 10.1097/00005768-200101000-00005 · PMID 11194107

  18. Stožer A, Vodopivc P, Križančić Bombek L (2020). Pathophysiology of exercise-induced muscle damage and its structural, functional, metabolic, and clinical consequences. Physiological research 69(4):565-598. DOI 10.33549/physiolres.934371 · PMID 32672048

  19. Vermeire Kobe, Ghijs Michael, Bourgois Jan G., et al. (2022). The Fitness–Fatigue Model: What’s in the Numbers?. International Journal of Sports Physiology and Performance 17(5):810-813. DOI 10.1123/ijspp.2021-0494 · PMID 35320776

  20. Viru Atko (2002). Early contributions of Russian stress and exercise physiologists. Journal of Applied Physiology 92(4):1378-1382. DOI 10.1152/japplphysiol.00435.2001 · PMID 11896000

Recovery time per muscle group (34)

Used for: Calibration of the per-muscle recovery rate parameter.

  1. Akagi R, Tanaka J, Shikiba T et al. (2015). Muscle hardness of the triceps brachii before and after a resistance exercise session: a shear wave ultrasound elastography study. Acta radiologica (Stockholm, Sweden : 1987) 56(12):1487-1493. DOI 10.1177/0284185114559765 · PMID 25422513

  2. Baker SJ, Kelly NM, Eston RG (1997). Pressure pain tolerance at different sites on the quadriceps femoris prior to and following eccentric exercise. European journal of pain (London, England) 1(3):229-233. DOI 10.1016/s1090-3801(97)90108-7 · PMID 15102404

  3. Behan FP, Opar DA, Vermeulen R, et al. (2023). The dose-response of pain throughout a Nordic hamstring exercise intervention. Scandinavian journal of medicine & science in sports 33(4):542-546. DOI 10.1111/sms.14317 · PMID 36651719

  4. Belcher DJ, Sousa CA, Carzoli JP et al. (2019). Time course of recovery is similar for the back squat, bench press, and deadlift in well-trained males. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme 44(10):1033-1042. DOI 10.1139/apnm-2019-0004 · PMID 30779596

  5. Binderup AT, Arendt-Nielsen L, Madeleine P (2010). Pressure pain threshold mapping of the trapezius muscle reveals heterogeneity in the distribution of muscular hyperalgesia after eccentric exercise. European journal of pain (London, England) 14(7):705-712. DOI 10.1016/j.ejpain.2009.11.001 · PMID 19945892

  6. Chen TC, Lin KY, Chen HL et al. (2011). Comparison in eccentric exercise-induced muscle damage among four limb muscles. European journal of applied physiology 111(2):211-223. DOI 10.1007/s00421-010-1648-7 · PMID 20852880

  7. Chen TC, Yang TJ, Huang MJ et al. (2019). Damage and the repeated bout effect of arm, leg, and trunk muscles induced by eccentric resistance exercises. Scandinavian journal of medicine & science in sports 29(5):725-735. DOI 10.1111/sms.13388 · PMID 30663816

  8. Coratella G, Varesco G, Rozand V et al. (2024). Downhill running increases markers of muscle damage and impairs the maximal voluntary force production as well as the late phase of the rate of voluntary force development. European journal of applied physiology 124(6):1875-1883. DOI 10.1007/s00421-023-05412-z · PMID 38195943

  9. Davies RW, Barnes HL, Carson BP et al. (2023). The temporal recovery of contralateral and ipsilateral knee extensor torque following a bout of unilateral knee extensor resistance exercise in young, healthy resistance-trained men. bioRxiv. DOI 10.1101/2023.12.05.569582

  10. Deli CK, Fatouros IG, Paschalis V et al. (2017). A Comparison of Exercise-Induced Muscle Damage Following Maximal Eccentric Contractions in Men and Boys. Pediatric exercise science 29(3):316-325. DOI 10.1123/pes.2016-0185 · PMID 28165870

  11. Eston Roger G., Finney Sue, Baker Steve, et al. (1996). Muscle tenderness and peak torque changes after downhill running following a prior bout of isokinetic eccentric exercise. Journal of Sports Sciences 14(4):291-299. DOI 10.1080/02640419608727714 · PMID 8887208

  12. Fernandes JFT, Lamb KL, Twist C (2019). Exercise-Induced Muscle Damage and Recovery in Young and Middle-Aged Males with Different Resistance Training Experience. Sports (Basel, Switzerland) 7(6):E132. DOI 10.3390/sports7060132 · PMID 31146445

  13. Ferreira DV, Gentil P, Soares SRS et al. (2017). Recovery of pectoralis major and triceps brachii after bench press exercise. Muscle & nerve 56(5):963-967. DOI 10.1002/mus.25541 · PMID 28029681

  14. Grgic J, Schoenfeld BJ, Davies TB, et al. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.) 48(5):1207-1220. DOI 10.1007/s40279-018-0872-x · PMID 29470825

  15. Heiss R, Höger SA, Uder M, et al. (2024). Early functional and morphological changes of calf muscles in delayed onset muscle soreness (DOMS) assessed with 7T MRI. Annals of anatomy = Anatomischer Anzeiger : official organ of the Anatomische Gesellschaft 251:152181. DOI 10.1016/j.aanat.2023.152181 · PMID 37871829

  16. Kawczyński A, Samani A, Fernández-de-Las-Peñas C et al. (2012). Sensory mapping of the upper trapezius muscle in relation to consecutive sessions of eccentric exercise. Journal of strength and conditioning research 26(6):1577-1583. DOI 10.1519/jsc.0b013e318234e589 · PMID 21912299

  17. Kisilewicz A, Madeleine P, Ignasiak Z et al. (2020). Eccentric Exercise Reduces Upper Trapezius Muscle Stiffness Assessed by Shear Wave Elastography and Myotonometry. Frontiers in bioengineering and biotechnology 8:928. DOI 10.3389/fbioe.2020.00928 · PMID 32903634

  18. Lau WY, Blazevich AJ, Newton MJ et al. (2015). Assessment of Muscle Pain Induced by Elbow-Flexor Eccentric Exercise. Journal of athletic training 50(11):1140-1148. DOI 10.4085/1062-6050-50.11.05 · PMID 26523661

  19. Lievens E, Klass M, Bex T et al. (2020). Muscle fiber typology substantially influences time to recover from high-intensity exercise. Journal of applied physiology (Bethesda, Md. : 1985) 128(3):648-659. DOI 10.1152/japplphysiol.00636.2019 · PMID 31999527

  20. Lindman R, Eriksson A, Thornell LE (1990). Fiber type composition of the human male trapezius muscle: enzyme-histochemical characteristics. The American journal of anatomy 189(3):236-244. DOI 10.1002/aja.1001890306 · PMID 2148051

  21. Lindman R, Eriksson A, Thornell LE (1991). Fiber type composition of the human female trapezius muscle: enzyme-histochemical characteristics. The American journal of anatomy 190(4):385-392. DOI 10.1002/aja.1001900406 · PMID 1829322

  22. McCully KK, Prins P, Mistry K et al. (2018). Muscle-specific endurance of the trapezius muscles using electrical twitch mechanomyography. Shoulder & elbow 10(2):136-143. DOI 10.1177/1758573217726269 · PMID 29560041

  23. Meszaros AJ, Iguchi M, Chang SH et al. (2010). Repetitive eccentric muscle contractions increase torque unsteadiness in the human triceps brachii. Journal of electromyography and kinesiology : official journal of the International Society of Electrophysiological Kinesiology 20(4):619-626. DOI 10.1016/j.jelekin.2009.12.001 · PMID 20060317

  24. Newton MJ, Morgan GT, Sacco P, et al. (2008). Comparison of responses to strenuous eccentric exercise of the elbow flexors between resistance-trained and untrained men. Journal of strength and conditioning research 22(2):597-607. DOI 10.1519/jsc.0b013e3181660003 · PMID 18550979

  25. Nie H, Kawczynski A, Madeleine P et al. (2005). Delayed onset muscle soreness in neck/shoulder muscles. European journal of pain (London, England) 9(6):653-660. DOI 10.1016/j.ejpain.2004.12.009 · PMID 16246818

  26. Nosaka K, Newton MJ, Sacco P (2005). Attenuation of protective effect against eccentric exercise-induced muscle damage. Canadian journal of applied physiology = Revue canadienne de physiologie appliquee 30(5):529-542. DOI 10.1139/h05-139 · PMID 16293902

  27. Peake JM, Neubauer O, Della Gatta PA et al. (2017). Muscle damage and inflammation during recovery from exercise. Journal of Applied Physiology 122(3):559-570. DOI 10.1152/japplphysiol.00971.2016

  28. Prasartwuth O, Taylor JL, Gandevia SC (2005). Maximal force, voluntary activation and muscle soreness after eccentric damage to human elbow flexor muscles. The Journal of physiology 567(Pt 1):337-348. DOI 10.1113/jphysiol.2005.087767 · PMID 15946963

  29. Ravn MK, Ostergaard TI, Schroeder HD et al. (2020). Supraspinatus and deltoid muscle fiber composition in rotator cuff tear conditions. JSES international 4(3):431-437. DOI 10.1016/j.jseint.2020.04.016 · PMID 32939464

  30. Saka T, Akova B, Yazici Z et al. (2009). Difference in the magnitude of muscle damage between elbow flexors and knee extensors eccentric exercises. Journal of sports science & medicine 8(1):107-115. · PMID 24150563

  31. Schmidt J, Ferrauti A, Kellmann M et al. (2021). Recovery From Eccentric Squat Exercise in Resistance-Trained Young and Master Athletes With Similar Maximum Strength: Combining Cold Water Immersion and Compression. Frontiers in physiology 12:665204. DOI 10.3389/fphys.2021.665204 · PMID 34566669

  32. Şenışık SÇ, Akova B, Şekir U et al. (2021). Effects of Muscle Architecture on Eccentric Exercise Induced Muscle Damage Responses. Journal of sports science & medicine 20(4):655-664. DOI 10.52082/jssm.2021.655 · PMID 35321142

  33. Shoji M, Ema R, Nosaka K et al. (2021). Muscle Damage Indicated by Maximal Voluntary Contraction Strength Changes From Immediately to 1 Day After Eccentric Exercise of the Knee Extensors. Frontiers in physiology 12:775157. DOI 10.3389/fphys.2021.775157 · PMID 34867482

  34. THOMAS K, BROWNSTEIN CG, DENT J et al. (2018). Neuromuscular Fatigue and Recovery after Heavy Resistance, Jump, and Sprint Training. Medicine & Science in Sports & Exercise 50(12):2526-2535. DOI 10.1249/mss.0000000000001733

Age (3)

Used for: Age multiplier applied to recovery time and the Peak window.

  1. Brigatto FA, Braz TV, Zanini TCDC et al. (2019). Effect of Resistance Training Frequency on Neuromuscular Performance and Muscle Morphology After 8 Weeks in Trained Men. Journal of Strength and Conditioning Research 33(8):2104-2116. DOI 10.1519/jsc.0000000000002563 · PMID 29528962

  2. Petrella JK, Kim JS, Mayhew DL et al. (2008). Potent myofiber hypertrophy during resistance training in humans is associated with satellite cell-mediated myonuclear addition: a cluster analysis. Journal of Applied Physiology 104(6):1736-1742. DOI 10.1152/japplphysiol.01215.2007 · PMID 18436694

  3. Suetta C, Hvid LG, Justesen L et al. (2009). Effects of aging on human skeletal muscle after immobilization and retraining. Journal of Applied Physiology 107(4):1172-1180. DOI 10.1152/japplphysiol.00290.2009 · PMID 19661454

Sex & life stage (5)

Used for: Sex and life-stage multiplier applied to recovery time and the Peak window.

  1. Carmichael MA, Thomson RL, Moran LJ et al. (2021). The Impact of Menstrual Cycle Phase on Athletes' Performance: A Narrative Review. International Journal of Environmental Research and Public Health 18(4):1667. DOI 10.3390/ijerph18041667 · PMID 33572406

  2. Davies RW, Carson BP, Jakeman PM (2018). Sex Differences in the Temporal Recovery of Neuromuscular Function Following Resistance Training in Resistance Trained Men and Women 18 to 35 Years. Frontiers in physiology 9:1480. DOI 10.3389/fphys.2018.01480 · PMID 30405436

  3. Greising SM, Baltgalvis KA, Lowe DA et al. (2009). Hormone therapy and skeletal muscle strength: a meta-analysis. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences 64(10):1071-1081. DOI 10.1093/gerona/glp082 · PMID 19561145

  4. Hunter SK (2014). Sex differences in human fatigability: mechanisms and insight to physiological responses. Acta Physiologica 210(4):768-789. DOI 10.1111/apha.12234 · PMID 24433272

  5. Hunter SK (2016). Sex differences in fatigability of dynamic contractions. Experimental Physiology 101(2):250-255. DOI 10.1113/ep085370 · PMID 26440505

Training experience & session load (29)

Used for: How training experience and session load change the size of the fatigue hit.

  1. Bosquet L, Berryman N, Dupuy O, et al. (2013). Effect of training cessation on muscular performance: a meta-analysis. Scandinavian journal of medicine & science in sports 23(3):e140-9. DOI 10.1111/sms.12047 · PMID 23347054

  2. Burd Nicholas A., West Daniel W. D., Staples Aaron W., et al. (2010). Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men. PLoS ONE 5(8):e12033. DOI 10.1371/journal.pone.0012033 · PMID 20711498

  3. Coratella G, Chemello A, Schena F (2016). Muscle damage and repeated bout effect induced by enhanced eccentric squats. The Journal of sports medicine and physical fitness 56(12):1540-1546. · PMID 26671347

  4. Damas Felipe, Libardi Cleiton A., Ugrinowitsch Carlos (2018). The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis. European Journal of Applied Physiology 118(3):485-500. DOI 10.1007/s00421-017-3792-9 · PMID 29282529

  5. Halonen Eeli J., Gabriel Idda, Kelahaara Milla M., et al. (2024). Does Taking a Break Matter—Adaptations in Muscle Strength and Size Between Continuous and Periodic Resistance Training. Scandinavian Journal of Medicine & Science in Sports 34(10):e14739. DOI 10.1111/sms.14739 · PMID 39364857

  6. Hamarsland H, Moen H, Skaar OJ et al. (2021). Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants. Frontiers in physiology 12:789403. DOI 10.3389/fphys.2021.789403 · PMID 35069251

  7. Hody Stéphanie, Croisier Jean-Louis, Bury Thierry, et al. (2019). Eccentric Muscle Contractions: Risks and Benefits. Frontiers in Physiology 10:536. DOI 10.3389/fphys.2019.00536 · PMID 31130877

  8. Hyldahl Robert D., Chen Trevor C., Nosaka Kazunori (2017). Mechanisms and Mediators of the Skeletal Muscle Repeated Bout Effect. Exercise and Sport Sciences Reviews 45(1):24-33. DOI 10.1249/jes.0000000000000095 · PMID 27782911

  9. Jay K, Schraefel M, Schraefel M et al. (2013). Effect of brief daily resistance training on rapid force development in painful neck and shoulder muscles: randomized controlled trial. Clinical physiology and functional imaging 33(5):386-392. DOI 10.1111/cpf.12041 · PMID 23758661

  10. Lasevicius Thiago, Ugrinowitsch Carlos, Schoenfeld Brad Jon, et al. (2018). Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. European Journal of Sport Science 18(6):772-780. DOI 10.1080/17461391.2018.1450898 · PMID 29564973

  11. Lidegaard M, Jensen RB, Andersen CH et al. (2013). Effect of brief daily resistance training on occupational neck/shoulder muscle activity in office workers with chronic pain: randomized controlled trial. BioMed research international 2013:262386. DOI 10.1155/2013/262386 · PMID 24490152

  12. Mitchell Cameron J., Churchward-Venne Tyler A., West Daniel W. D., et al. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology 113(1):71-77. DOI 10.1152/japplphysiol.00307.2012 · PMID 22518835

  13. Morán-Navarro R, Pérez CE, Mora-Rodríguez R et al. (2017). Time course of recovery following resistance training leading or not to failure. European journal of applied physiology 117(12):2387-2399. DOI 10.1007/s00421-017-3725-7 · PMID 28965198

  14. Morton Robert W., Oikawa Sara Y., Wavell Christopher G., et al. (2016). Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men. Journal of Applied Physiology 121(1):129-138. DOI 10.1152/japplphysiol.00154.2016 · PMID 27174923

  15. Nosaka Kazunori, Sakamoto Kei, Newton Mike, et al. (2001). How long does the protective effect on eccentric exercise-induced muscle damage last?. Medicine & Science in Sports & Exercise 33(9):1490-1495. DOI 10.1097/00005768-200109000-00011 · PMID 11528337

  16. Proske U., Morgan D. L. (2001). Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. The Journal of Physiology 537(2):333-345. DOI 10.1111/j.1469-7793.2001.00333.x · PMID 11731568

  17. Refalo Martin C., Helms Eric R., Trexler Eric. T., et al. (2023). Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis. Sports Medicine 53(3):649-665. DOI 10.1007/s40279-022-01784-y · PMID 36334240

  18. Robinson Zac P., Pelland Joshua C., Remmert Jacob F., et al. (2024). Exploring the Dose–Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports Medicine 54(9):2209-2231. DOI 10.1007/s40279-024-02069-2 · PMID 38970765

  19. Roig M, O’Brien K, Kirk G, et al. (2009). The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. British Journal of Sports Medicine 43(8):556-568. DOI 10.1136/bjsm.2008.051417 · PMID 18981046

  20. Schoenfeld BJ, Grgic J, Krieger J (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of sports sciences 37(11):1286-1295. DOI 10.1080/02640414.2018.1555906 · PMID 30558493

  21. Schoenfeld BJ, Ogborn D, Krieger JW (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.) 46(11):1689-1697. DOI 10.1007/s40279-016-0543-8 · PMID 27102172

  22. Schoenfeld Brad J., Grgic Jozo, Ogborn Dan, et al. (2017). Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. Journal of Strength and Conditioning Research 31(12):3508-3523. DOI 10.1519/jsc.0000000000002200 · PMID 28834797

  23. Schoenfeld Brad J., Ogborn Dan I., Vigotsky Andrew D., et al. (2017). Hypertrophic Effects of Concentric vs. Eccentric Muscle Actions: A Systematic Review and Meta-analysis. Journal of Strength and Conditioning Research 31(9):2599-2608. DOI 10.1519/jsc.0000000000001983 · PMID 28486337

  24. Thomas M, Burns S (2016). Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Low Frequency Strength Training. International Journal of Exercise Science 9(2):159-167. DOI 10.70252/hdlq5133

  25. Weakley Jonathon J. S., Till Kevin, Read Dale B., et al. (2017). The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. European Journal of Applied Physiology 117(9):1877-1889. DOI 10.1007/s00421-017-3680-3 · PMID 28698987

  26. Ye X, Beck TW, Wages NP (2015). Reduced susceptibility to eccentric exercise-induced muscle damage in resistance-trained men is not linked to resistance training-related neural adaptations. Biology of sport 32(3):199-205. DOI 10.5604/20831862.1150301 · PMID 26424922

  27. Ye Xin, Miller William M., Jeon Sunggun, et al. (2021). Effect of Arm Eccentric Exercise on Muscle Damage of the Knee Flexors After High-Intensity Eccentric Exercise. Frontiers in Physiology 12:661618. DOI 10.3389/fphys.2021.661618 · PMID 33897468

  28. Zaroni RS, Brigatto FA, Schoenfeld BJ et al. (2019). High Resistance-Training Frequency Enhances Muscle Thickness in Resistance-Trained Men. Journal of strength and conditioning research 33 Suppl 1:S140-S151. DOI 10.1519/jsc.0000000000002643 · PMID 31260419

  29. Zhang Xing, Weakley Jonathon, Li Hansen, et al. (2025). Superset Versus Traditional Resistance Training Prescriptions: A Systematic Review and Meta-analysis Exploring Acute and Chronic Effects on Mechanical, Metabolic, and Perceptual Variables. Sports Medicine 55(4):953-975. DOI 10.1007/s40279-025-02176-8 · PMID 39903375

Cardio & activity load (7)

Used for: How cardio and other activities load specific muscles.

  1. Berryman N, Maurel D, Bosquet L (2010). Effect of Plyometric vs. Dynamic Weight Training on the Energy Cost of Running. Journal of Strength and Conditioning Research 24(7):1818-1825. DOI 10.1519/jsc.0b013e3181def1f5

  2. Bini RR, Diefenthaeler F, Mota CB (2010). Fatigue effects on the coordinative pattern during cycling: Kinetics and kinematics evaluation. Journal of Electromyography and Kinesiology 20(1):102-107. DOI 10.1016/j.jelekin.2008.10.003

  3. Bishop PA, Jones E, Woods AK (2008). Recovery From Training: A Brief Review. Journal of Strength and Conditioning Research 22(3):1015-1024. DOI 10.1519/jsc.0b013e31816eb518

  4. Dupuy O, Douzi W, Theurot D et al. (2018). An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in Physiology 9. DOI 10.3389/fphys.2018.00403

  5. Minetti Alberto E., Moia Christian, Roi Giulio S., et al. (2002). Energy cost of walking and running at extreme uphill and downhill slopes. Journal of Applied Physiology 93(3):1039-1046. DOI 10.1152/japplphysiol.01177.2001 · PMID 12183501

  6. Saugy Jonas, Place Nicolas, Millet Guillaume Y., et al. (2013). Alterations of Neuromuscular Function after the World's Most Challenging Mountain Ultra-Marathon. PLoS ONE 8(6):e65596. DOI 10.1371/journal.pone.0065596 · PMID 23840345

  7. Saul D, Steinmetz G, Lehmann W et al. (2019). Determinants for success in climbing: A systematic review. Journal of Exercise Science & Fitness 17(3):91-100. DOI 10.1016/j.jesf.2019.04.002

Rest between sets (20)

Used for: The suggested rest length in the rest timer.

  1. American College of Sports Medicine (2009). Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise 41(3):687-708. DOI 10.1249/mss.0b013e3181915670 · PMID 19204579

  2. Borde Ron, Hortobágyi Tibor, Granacher Urs (2015). Dose–Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis. Sports Medicine 45(12):1693-1720. DOI 10.1007/s40279-015-0385-9 · PMID 26420238

  3. Dalbo VJ, Roberts MD, Lockwood CM, et al. (2009). The effects of age on skeletal muscle and the phosphocreatine energy system: can creatine supplementation help older adults. Dynamic medicine : DM 8:6. DOI 10.1186/1476-5918-8-6 · PMID 20034396

  4. de Salles Belmiro Freitas, Simão Roberto, Miranda Fabrício, et al. (2009). Rest Interval between Sets in Strength Training. Sports Medicine 39(9):765-777. DOI 10.2165/11315230-000000000-00000 · PMID 19691365

  5. Faigenbaum Avery D., Ratamess Nicholas A., McFarland Jim, et al. (2008). Effect of Rest Interval Length on Bench Press Performance in Boys, Teens, and Men. Pediatric Exercise Science 20(4):457-469. DOI 10.1123/pes.20.4.457 · PMID 19168922

  6. Grgic Jozo, Lazinica Bruno, Mikulic Pavle, et al. (2017). The effects of short versus long inter‐set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. European Journal of Sport Science 17(8):983-993. DOI 10.1080/17461391.2017.1340524 · PMID 28641044

  7. Grgic Jozo, Schoenfeld Brad J., Skrepnik Mislav, et al. (2018). Effects of Rest Interval Duration in Resistance Training on Measures of Muscular Strength: A Systematic Review. Sports Medicine 48(1):137-151. DOI 10.1007/s40279-017-0788-x · PMID 28933024

  8. Jambassi Filho José Claudio, Gurjão André Luiz Demantova, Ceccato Marilia, et al. (2017). Chronic Effects of Different Rest Intervals Between Sets on Dynamic and Isometric Muscle Strength and Muscle Activity in Trained Older Women. American Journal of Physical Medicine & Rehabilitation 96(9):627-633. DOI 10.1097/phm.0000000000000701 · PMID 28145919

  9. MacDougall JD, Tuxen D, Sale DG, et al. (1985). Arterial blood pressure response to heavy resistance exercise. Journal of applied physiology (Bethesda, Md. : 1985) 58(3):785-790. DOI 10.1152/jappl.1985.58.3.785 · PMID 3980383

  10. Millender Dj, Mang Za, Beam Jr, et al. (2021). The Effect of Rest Interval Length on Upper and Lower Body Exercises in Resistance-Trained Females. International Journal of Exercise Science 14(7):1178-1191. DOI 10.70252/eado7587 · PMID 35096249

  11. Piirainen JM, Tanskanen M, Nissilä J, et al. (2011). Effects of a heart rate-based recovery period on hormonal, neuromuscular, and aerobic performance responses during 7 weeks of strength training in men. Journal of strength and conditioning research 25(8):2265-2273. DOI 10.1519/jsc.0b013e3181ecd050 · PMID 21606858

  12. Ratamess NA, Chiarello CM, Sacco AJ, et al. (2012). The effects of rest interval length on acute bench press performance: the influence of gender and muscle strength. Journal of strength and conditioning research 26(7):1817-1826. DOI 10.1519/jsc.0b013e31825bb492 · PMID 22561970

  13. Schoenfeld BJ, Pope ZK, Benik FM, et al. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Journal of strength and conditioning research 30(7):1805-1812. DOI 10.1519/jsc.0000000000001272 · PMID 26605807

  14. Senna Gilmar W., Willardson Jeffrey M., Scudese Estevão, et al. (2016). Effect of Different Interset Rest Intervals on Performance of Single and Multijoint Exercises With Near-Maximal Loads. Journal of Strength and Conditioning Research 30(3):710-716. DOI 10.1519/jsc.0000000000001142 · PMID 26907842

  15. Senna Gilmar, Willardson Jeffrey M, de Salles Belmiro F, et al. (2011). The Effect of Rest Interval Length on Multi and Single-Joint Exercise Performance and Perceived Exertion. Journal of Strength and Conditioning Research 25(11):3157-3162. DOI 10.1519/jsc.0b013e318212e23b · PMID 21993029

  16. Simão Roberto, Polito Marcos, Freitas de Salles Belmiro, et al. (2022). Acute and Long-Term Comparison of Fixed vs. Self-Selected Rest Interval Between Sets on Upper-Body Strength. Journal of Strength & Conditioning Research 36(2):540-544. DOI 10.1519/jsc.0000000000003606 · PMID 32826830

  17. Singer Alec, Wolf Milo, Generoso Leonardo, et al. (2024). Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy. Frontiers in Sports and Active Living 6:1429789. DOI 10.3389/fspor.2024.1429789 · PMID 39205815

  18. Vieira João Guilherme, Sardeli Amanda Veiga, Dias Marcelo Ricardo, et al. (2022). Effects of Resistance Training to Muscle Failure on Acute Fatigue: A Systematic Review and Meta-Analysis. Sports Medicine 52(5):1103-1125. DOI 10.1007/s40279-021-01602-x · PMID 34881412

  19. Villanueva Matthew G., Lane Christianne Joy, Schroeder E. Todd (2015). Short rest interval lengths between sets optimally enhance body composition and performance with 8 weeks of strength resistance training in older men. European Journal of Applied Physiology 115(2):295-308. DOI 10.1007/s00421-014-3014-7 · PMID 25294666

  20. Yoon Chul, Kim Byung-Min (2023). Change in Number of Repetitions, Heart Rate, and Heart Rate Recovery Rate(%) According to Rest Interval Between Sets on 65%1RM Bench Press Exercise. MDPI AG. DOI 10.20944/preprints202306.1354.v1

Readiness, RPE & sleep (12)

Used for: Readiness signals and how they enter the model.

  1. Ferreira DV, Gentil P, Ferreira-Junior JB et al. (2017). Dissociated time course between peak torque and total work recovery following bench press training in resistance trained men. Physiology & behavior 179:143-147. DOI 10.1016/j.physbeh.2017.06.001 · PMID 28595855

  2. Haddad M, Stylianides G, Djaoui L, et al. (2017). Session-RPE Method for Training Load Monitoring: Validity, Ecological Usefulness, and Influencing Factors. Frontiers in neuroscience 11:612. DOI 10.3389/fnins.2017.00612 · PMID 29163016

  3. Helms ER, Cronin J, Storey A, et al. (2016). Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. Strength and conditioning journal 38(4):42-49. DOI 10.1519/ssc.0000000000000218 · PMID 27531969

  4. Helms Eric R., Byrnes Ryan K., Cooke Daniel M., et al. (2018). RPE vs. Percentage 1RM Loading in Periodized Programs Matched for Sets and Repetitions. Frontiers in Physiology 9:247. DOI 10.3389/fphys.2018.00247 · PMID 29628895

  5. Kong Yan, Yu Beibei, Guan Guangming, et al. (2025). Effects of sleep deprivation on sports performance and perceived exertion in athletes and non-athletes: a systematic review and meta-analysis. Frontiers in Physiology 16:1544286. DOI 10.3389/fphys.2025.1544286 · PMID 40236824

  6. Larsen S, Kristiansen E, van den Tillaar R (2021). Effects of subjective and objective autoregulation methods for intensity and volume on enhancing maximal strength during resistance-training interventions: a systematic review. PeerJ 9:e10663. DOI 10.7717/peerj.10663 · PMID 33520457

  7. McMahon G, Onambele-Pearson G (2024). Joint angle-specific neuromuscular time course of recovery after isometric resistance exercise at shorter and longer muscle lengths. Journal of applied physiology (Bethesda, Md. : 1985) 136(4):889-900. DOI 10.1152/japplphysiol.00820.2023 · PMID 38450425

  8. Noschajew E, Azesberger A, Rittenschober F et al. (2022). The Effect of Strength Training on Undetected Shoulder Pathology in Asymptomatic Athletes: An MRI Observational Study. Sports (Basel, Switzerland) 10(12):210. DOI 10.3390/sports10120210 · PMID 36548507

  9. Refalo MC, Helms ER, Hamilton DL, et al. (2023). Influence of Resistance Training Proximity-to-Failure, Determined by Repetitions-in-Reserve, on Neuromuscular Fatigue in Resistance-Trained Males and Females. Sports medicine - open 9(1):10. DOI 10.1186/s40798-023-00554-y · PMID 36752989

  10. Sanders S, Ibounig T, Haas R et al. (2025). Rotator Cuff Imaging Abnormalities in Asymptomatic Shoulders: A Systematic Review. Journal of Orthopaedic & Sports Physical Therapy 55(12):736-751. DOI 10.2519/jospt.2025.13611

  11. Saner Nicholas J., Lee Matthew J.‐C., Pitchford Nathan W., et al. (2020). The effect of sleep restriction, with or without high‐intensity interval exercise, on myofibrillar protein synthesis in healthy young men. The Journal of Physiology 598(8):1523-1536. DOI 10.1113/jp278828 · PMID 32078168

  12. Zourdos Michael C., Klemp Alex, Dolan Chad, et al. (2016). Novel Resistance Training–Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve. Journal of Strength and Conditioning Research 30(1):267-275. DOI 10.1519/jsc.0000000000001049 · PMID 26049792

Exercise → muscle mapping (EMG / anatomy) (93)

Used for: Which muscles each exercise in the library trains, and in what role.

  1. Alves D, Matta T, Oliveira L (2018). Effect of shoulder position on triceps brachii heads activity in dumbbell elbow extension exercises. The Journal of sports medicine and physical fitness 58(9):1247-1252. DOI 10.23736/s0022-4707.17.06849-9 · PMID 28677940

  2. Andersen V, Fimland MS, Wiik E et al. (2014). Effects of grip width on muscle strength and activation in the lat pull-down. Journal of strength and conditioning research 28(4):1135-1142. DOI 10.1097/jsc.0000000000000232 · PMID 24662157

  3. Andersen V, Pedersen H, Fimland MS et al. (2020). Acute Effects of Elastic Bands as Resistance or Assistance on EMG, Kinetics, and Kinematics During Deadlift in Resistance-Trained Men. Frontiers in sports and active living 2:598284. DOI 10.3389/fspor.2020.598284 · PMID 33345180

  4. Andersen V, Pedersen H, Fimland MS et al. (2021). Comparison of Muscle Activity in Three Single-Joint, Hip Extension Exercises in Resistance-Trained Women. Journal of sports science & medicine 20(2):181-187. DOI 10.52082/jssm.2021.181 · PMID 33948095

  5. Aygun-Polat E, Guzel NA, Guruhan S et al. (2025). Targeted muscle activation in Bulgarian split squat variations: effects of trunk position and suspension-based execution. BMC sports science, medicine & rehabilitation 17(1):251. DOI 10.1186/s13102-025-01306-z · PMID 40867012

  6. Bishop BN, Greenstein J, Etnoyer-Slaski JL et al. (2018). Electromyographic Analysis of Gluteus Maximus, Gluteus Medius, and Tensor Fascia Latae During Therapeutic Exercises With and Without Elastic Resistance. International journal of sports physical therapy 13(4):668-675. DOI 10.26603/ijspt20180668 · PMID 30140560

  7. Błażkiewicz M, Hadamus A (2022). The Effect of the Weight and Type of Equipment on Shoulder and Back Muscle Activity in Surface Electromyography during the Overhead Press—Preliminary Report. Sensors 22(24):9762. DOI 10.3390/s22249762

  8. Bourne MN, Williams MD, Opar DA et al. (2016). Impact of exercise selection on hamstring muscle activation. British Journal of Sports Medicine 51(13):1021-1028. DOI 10.1136/bjsports-2015-095739

  9. Busch A, Sarver X, Comstock K (2024). Electromyographic analysis of shoulder-complex muscles performing overhead presses with dumbbell, kettlebell, and bottom-up kettlebell. Journal of Bodywork and Movement Therapies 37:308-314. DOI 10.1016/j.jbmt.2023.10.001

  10. Cefai CM, Shaw JW, Cushion EJ et al. (2024). An arm swing enhances the proximal-to-distal delay in joint extension during a countermovement jump. Scientific Reports 14(1). DOI 10.1038/s41598-024-70194-z

  11. Cogley RM, Archambault TA, Fibeger JF et al. (2005). Comparison of Muscle Activation Using Various Hand Positions During the Push-Up Exercise. The Journal of Strength and Conditioning Research 19(3):628. DOI 10.1519/15094.1

  12. Contreras B, Vigotsky AD, Schoenfeld BJ et al. (2016). A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyography Amplitude for the Barbell, Band, and American Hip Thrust Variations. Journal of applied biomechanics 32(3):254-260. DOI 10.1123/jab.2015-0091 · PMID 26695353

  13. Contreras Bret, Vigotsky Andrew D., Schoenfeld Brad J., et al. (2016). A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyography Amplitude in the Parallel, Full, and Front Squat Variations in Resistance-Trained Females. Journal of Applied Biomechanics 32(1):16-22. DOI 10.1123/jab.2015-0113 · PMID 26252837

  14. Coratella G, Tornatore G, Caccavale F, et al. (2021). The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders: Implications for Resistance Training. International journal of environmental research and public health 18(2):E772. DOI 10.3390/ijerph18020772 · PMID 33477561

  15. Coratella G, Tornatore G, Longo S et al. (2020). An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders. International journal of environmental research and public health 17(17):E6015. DOI 10.3390/ijerph17176015 · PMID 32824894

  16. Coratella G, Tornatore G, Longo S et al. (2022). An Electromyographic Analysis of Romanian, Step-Romanian, and Stiff-Leg Deadlift: Implication for Resistance Training. International journal of environmental research and public health 19(3):1903. DOI 10.3390/ijerph19031903 · PMID 35162922

  17. Coratella G, Tornatore G, Longo S et al. (2022). Front vs Back and Barbell vs Machine Overhead Press: An Electromyographic Analysis and Implications For Resistance Training. Frontiers in physiology 13:825880. DOI 10.3389/fphys.2022.825880 · PMID 35936912

  18. Coratella G, Tornatore G, Longo S et al. (2023). Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy. Sports (Basel, Switzerland) 11(3):64. DOI 10.3390/sports11030064 · PMID 36976950

  19. Coratella G, Tornatore G, Longo S et al. (2023). Bilateral Biceps Curl Shows Distinct Biceps Brachii and Anterior Deltoid Excitation Comparing Straight vs. EZ Barbell Coupled with Arms Flexion/No-Flexion. Journal of functional morphology and kinesiology 8(1):13. DOI 10.3390/jfmk8010013 · PMID 36810497

  20. Delmore RJ, Laudner KG, Torry MR (2014). Adductor longus activation during common hip exercises. Journal of sport rehabilitation 23(2):79-87. DOI 10.1123/jsr.2012-0046 · PMID 23945760

  21. Diamant W, Geisler S, Havers T et al. (2021). Comparison of EMG Activity between Single-Leg Deadlift and Conventional Bilateral Deadlift in Trained Amateur Athletes - An Empirical Analysis. International journal of exercise science 14(1):187-201. DOI 10.70252/mvfy4610 · PMID 34055137

  22. Dicus JR, Ellestad SH, Sheaffer JE et al. (2023). A Comparison of Muscle Recruitment Across Three Straight-Legged, Hinge-Pattern Resistance Training Exercises. International journal of exercise science 16(4):12-22. DOI 10.70252/zaoj6139 · PMID 37113509

  23. Ekstrom RA, Donatelli RA, Soderberg GL (2003). Surface Electromyographic Analysis of Exercises for the Trapezius and Serratus Anterior Muscles. Journal of Orthopaedic & Sports Physical Therapy 33(5):247-258. DOI 10.2519/jospt.2003.33.5.247

  24. Escamilla RF, Babb E, DeWitt R et al. (2006). Electromyographic analysis of traditional and nontraditional abdominal exercises: implications for rehabilitation and training. Physical therapy 86(5):656-671. DOI 10.1093/ptj/86.5.656 · PMID 16649890

  25. Escamilla RF, Francisco AC, Kayes AV et al. (2002). An electromyographic analysis of sumo and conventional style deadlifts. Medicine and science in sports and exercise 34(4):682-688. DOI 10.1097/00005768-200204000-00019 · PMID 11932579

  26. Fenwick CM, Brown SH, McGill SM (2009). Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. Journal of strength and conditioning research 23(2):350-358. DOI 10.1519/jsc.0b013e3181942019 · PMID 19197209

  27. Fukunaga T, Fedge C, Tyler T et al. (2022). Band Pull-Apart Exercise: Effects of Movement Direction and Hand Position on Shoulder Muscle Activity. International journal of sports physical therapy 17(3):400-408. DOI 10.26603/001c.33026 · PMID 35391860

  28. Gallego-Pérez A, Benito-Martínez E, Alonso-Cortés Fradejas B (2025). Normative Muscle Activation Patterns During One and Five Countermovement Jumps. Bioengineering (Basel, Switzerland) 12(7):767. DOI 10.3390/bioengineering12070767 · PMID 40722459

  29. García-Jaén M, Cortell-Tormo JM, Hernández-Sánchez S et al. (2020). Influence of Abdominal Hollowing Maneuver on the Core Musculature Activation during the Prone Plank Exercise. International journal of environmental research and public health 17(20):E7410. DOI 10.3390/ijerph17207410 · PMID 33053717

  30. Gasibat Q, Alexe CI, Raveica G et al. (2023). Decoding Hip Muscle Activation: A Comparative Electromyographic Analysis of Turn-Out Bent Knee Pulse and Single-Leg Banded Glute Bridge Exercises in Healthy Female Subjects. European journal of investigation in health, psychology and education 13(9):1612-1623. DOI 10.3390/ejihpe13090117 · PMID 37754456

  31. Geisler S, Havers T, Isenmann E et al. (2023). Effects of Expertise on Muscle Activity during the Hang Power Clean and Hang Power Snatch Compared to Snatch and Clean Pulls - An Explorative Analysis. Journal of sports science & medicine 22(4):778-789. DOI 10.52082/jssm.2023.778 · PMID 38045750

  32. Gentil P, Souza D, Santana M et al. (2020). Multi- and Single-Joint Resistance Exercises Promote Similar Plantar Flexor Activation in Resistance Trained Men. International journal of environmental research and public health 17(24):E9487. DOI 10.3390/ijerph17249487 · PMID 33352879

  33. Gomirato AP, Grenier SG (2023). Diagnostic Ultrasound Shows Preferential Activation of Rectus Abdominis Segments with Exercises Targeting Upper Versus Lower Segments. International journal of exercise science 16(1):1077-1086. DOI 10.70252/bzwn2771 · PMID 38288259

  34. González-de-la-Flor Á (2025). Optimizing Hip Abductor Strengthening for Lower Extremity Rehabilitation: A Narrative Review on the Role of Monster Walk and Lateral Band Walk. Journal of functional morphology and kinesiology 10(3):294. DOI 10.3390/jfmk10030294 · PMID 40843825

  35. Gullett JC, Tillman MD, Gutierrez GM et al. (2009). A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals. Journal of Strength and Conditioning Research 23(1):284-292. DOI 10.1519/jsc.0b013e31818546bb

  36. Hanen NC, Ben Mansour K, Ertel GN et al. (2025). Biomechanical analysis of conventional and sumo deadlift. Frontiers in bioengineering and biotechnology 13:1597209. DOI 10.3389/fbioe.2025.1597209 · PMID 40497251

  37. Hirayama K, Iwanuma S, Ikeda N et al. (2017). Plyometric Training Favors Optimizing Muscle-Tendon Behavior during Depth Jumping. Frontiers in physiology 8:16. DOI 10.3389/fphys.2017.00016 · PMID 28179885

  38. Ikeda K, Kaneoka K, Matsunaga N et al. (2025). Effects of forearm rotation on wrist flexor and extensor muscle activities. Journal of orthopaedic surgery and research 20(1):53. DOI 10.1186/s13018-024-05363-x · PMID 39819577

  39. Intziegianni K, Katsamis E, Michaelides M et al. (2026). Electromyographic Activation of the Pectoralis Major and Triceps Brachii Muscles During Standard, Diamond, and Wide Hand Position Push-Ups. Muscles (Basel, Switzerland) 5(1):18. DOI 10.3390/muscles5010018 · PMID 41892990

  40. Jeong J, Park I (2025). Comparison of Lower Limb COP and Muscle Activation During Single-Leg Deadlift Using Elastic and Inelastic Barbells. Sports 13(8):242. DOI 10.3390/sports13080242

  41. Kennedy D, Casebolt JB, Farren GL et al. (2024). Electromyographic differences of the gluteus maximus, gluteus medius, biceps femoris, and vastus lateralis between the barbell hip thrust and barbell glute bridge. Sports biomechanics 23(12):2935-2949. DOI 10.1080/14763141.2022.2074875 · PMID 35586943

  42. Kinoshita M, Maeo S, Kobayashi Y et al. (2023). Triceps surae muscle hypertrophy is greater after standing <i>versus</i> seated calf-raise training. Frontiers in physiology 14:1272106. DOI 10.3389/fphys.2023.1272106 · PMID 38156065

  43. Knoll MG, Davidge M, Wraspir C et al. (2019). Comparisons of Single Leg Squat Variations on Lower Limb Muscle Activation and Center of Pressure Alterations. International journal of exercise science 12(1):950-959. DOI 10.70252/avxz2000 · PMID 31523343

  44. Kovács B, Csala D, Yang S et al. (2024). Knee position affects medial gastrocnemius and soleus activation during dynamic plantarflexion: no evidence for an inter-muscle compensation in healthy young adults. Biology open 13(12):BIO061810. DOI 10.1242/bio.061810 · PMID 39786921

  45. Krause DA, Elliott JJ, Fraboni DF et al. (2018). ELECTROMYOGRAPHY OF THE HIP AND THIGH MUSCLES DURING TWO VARIATIONS OF THE LUNGE EXERCISE: A CROSS-SECTIONAL STUDY. International journal of sports physical therapy 13(2):137-142. DOI 10.26603/ijspt20180137 · PMID 30090671

  46. Larsen S, Wolf M, Schoenfeld BJ et al. (2025). Dumbbell versus cable lateral raises for lateral deltoid hypertrophy: an experimental study. Frontiers in physiology 16:1611468. DOI 10.3389/fphys.2025.1611468 · PMID 40692697

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  48. Lim OB, Kim JA, Song SJ et al. (2014). Effect of Selective Muscle Training Using Visual EMG Biofeedback on Infraspinatus and Posterior Deltoid. Journal of human kinetics 44:83-90. DOI 10.2478/hukin-2014-0113 · PMID 25713668

  49. Lin Y, Lu Z, Cen X et al. (2022). The Influence of Different Rope Jumping Methods on Adolescents' Lower Limb Biomechanics during the Ground-Contact Phase. Children (Basel, Switzerland) 9(5):721. DOI 10.3390/children9050721 · PMID 35626898

  50. López-Vivancos A, González-Gálvez N, Orquín-Castrillón FJ et al. (2023). Electromyographic Activity of the Pectoralis Major Muscle during Traditional Bench Press and Other Variants of Pectoral Exercises: A Systematic Review and Meta-Analysis. Applied Sciences 13(8):5203. DOI 10.3390/app13085203

  51. Losavio R, Contemori S, Bartoli S et al. (2023). Electromyographic and Stabilometric Analysis of the Static and Dynamic "Standing Bird Dog" Exercise. Sports (Basel, Switzerland) 11(6):119. DOI 10.3390/sports11060119 · PMID 37368569

  52. Lung BE, Burns B (2026). Anatomy, Shoulder and Upper Limb, Hand Flexor Digitorum Profundus Muscle. StatPearls. · PMID 30252302

  53. Lusk SJ, Hale BD, Russell DM (2010). Grip Width and Forearm Orientation Effects on Muscle Activity During the Lat Pull-Down. Journal of Strength and Conditioning Research 24(7):1895-1900. DOI 10.1519/jsc.0b013e3181ddb0ab

  54. Maeo S, Huang M, Wu Y et al. (2021). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Medicine and science in sports and exercise 53(4):825-837. DOI 10.1249/mss.0000000000002523 · PMID 33009197

  55. Maeo S, Wu Y, Huang M et al. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science 23(7):1240-1250. DOI 10.1080/17461391.2022.2100279

  56. Malfait B, Dingenen B, Smeets A et al. (2016). Knee and Hip Joint Kinematics Predict Quadriceps and Hamstrings Neuromuscular Activation Patterns in Drop Jump Landings. PLOS ONE 11(4):e0153737. DOI 10.1371/journal.pone.0153737

  57. Mandroukas A, Michailidis Y, Kyranoudis AE et al. (2022). Surface Electromyographic Activity of the Rectus Abdominis and External Oblique during Isometric and Dynamic Exercises. Journal of functional morphology and kinesiology 7(3):67. DOI 10.3390/jfmk7030067 · PMID 36135425

  58. Marchetti PH, Uchida MC (2011). Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG. Journal of applied biomechanics 27(4):380-384. DOI 10.1123/jab.27.4.380 · PMID 21975179

  59. Marcolin G, Panizzolo FA, Petrone N et al. (2018). Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl. PeerJ 6:e5165. DOI 10.7717/peerj.5165 · PMID 30013836

  60. Marcolin G, Petrone N, Moro T et al. (2015). Selective Activation of Shoulder, Trunk, and Arm Muscles: A Comparative Analysis of Different Push-Up Variants. Journal of athletic training 50(11):1126-1132. DOI 10.4085/1062-6050-50.9.09 · PMID 26488636

  61. Martín-Fuentes I, Oliva-Lozano JM, Muyor JM (2020). Electromyographic activity in deadlift exercise and its variants. A systematic review. PloS one 15(2):e0229507. DOI 10.1371/journal.pone.0229507 · PMID 32107499

  62. McAllister MJ, Hammond KG, Schilling BK et al. (2014). Muscle Activation During Various Hamstring Exercises. Journal of Strength and Conditioning Research 28(6):1573-1580. DOI 10.1519/jsc.0000000000000302

  63. McAllister MJ, Schilling BK, Hammond KG et al. (2013). Effect of Grip Width on Electromyographic Activity During the Upright Row. Journal of Strength and Conditioning Research 27(1):181-187. DOI 10.1519/jsc.0b013e31824f23ad

  64. McGill SM, Marshall LW (2012). Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads. Journal of strength and conditioning research 26(1):16-27. DOI 10.1519/jsc.0b013e31823a4063 · PMID 21997449

  65. McKenzie A, Crowley-McHattan Z, Meir R et al. (2022). Bench, Bar, and Ring Dips: Do Kinematics and Muscle Activity Differ?. International journal of environmental research and public health 19(20):13211. DOI 10.3390/ijerph192013211 · PMID 36293792

  66. Mercer VS, Gross MT, Sharma S et al. (2009). Comparison of gluteus medius muscle electromyographic activity during forward and lateral step-up exercises in older adults. Physical therapy 89(11):1205-1214. DOI 10.2522/ptj.20080229 · PMID 19778980

  67. Mo RCY, Ngai DCW, Ng CCM et al. (2023). Effects of loading positions on the activation of trunk and hip muscles during flywheel and dumbbell single-leg Romanian deadlift exercises. Frontiers in physiology 14:1264604. DOI 10.3389/fphys.2023.1264604 · PMID 38093908

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