ONLINE DRIVERS MEDIA

Dont forget that cyclists are not the only group of athletes who can benefit from bicarbonate supplementation. Strength trainees who spend hours in the gym and train at high intensities will also benefit!

You can learn more about bicarbonate and pH-buffers at the SuppVersity

The Hazards of Acidosis

Build Bigger Legs W/ Bicarbonate

HIIT it Hard W/ NaCHO3

HIIT + Bicarb = Perfect Match

Bicarb Buffers Creatine

Beta Alanine Fails to HIIT Back

Figure 1: Schematic representation of the general design.Time interval between tests is specified in days (d). Data are presented as means ± standard deviation respectively, with minimum (min) and maximum (max) values (Egger. 2014).

Figure 2: Blood lactate (BLa) concentrations after ingestion (post drink) and during constant load tests (mean ± SD) for the BICA and placebo trials (Egger. 2014)

"[t]he ability of the body to prevent or delay these force limiting processes is determined by the capacity of its intrinsic buffering systems, which counteract the accumulation of H+ both inside and outside the cell," (Egger. 2014)

Figure 3: Time to exhaustion and maximal workload (total) and maximal workload at the individual anaerobic threshold (IAT) during the bicarbonate and placebo trials (Egger. 2014).

Bottom line: In the end, the study at hand confirms what we already knew. Sodium bicarbonate is one of the few supplements with instant ergogenic effects. In that, these benefits are particularly pronounced, when it comes to high volume + high intensity exercises (in this case high volume means cycling for a comparatively long time).

Dont forget that serial loading, i.e. taking smaller amounts of NaHCO3 spread repeatedly, can reduce the side effects without compromising the benefits of sodium bicarbonate supplementation | learn more

Both of these qualities distinguish sodium bicarbonate from beta alanine which acts as an intra-cellular buffer, only, has to be taken for at least two, better four weeks and provides significant performance benefits of 2.85% on average only on exercises that last for 60-240s (Hobson. 2012).

Thus, in spite of the fact that you can obviously use both (see "Beta Alanine and Baking Soda (NaHCO3), a Synergistic Duo for 4-min All-Out Sprints Even in Highly Trained Athletes?" | read more), I personally think that sodium bicarbonate is the more powerful acid buffer for athletes... but as you know, I am willing to accept if you have a different opinion - as long as it is substantiated | Make yourselves heard on Facebook!

• Egger F, Meyer T, Such U, Hecksteden A. "Effects of Sodium Bicarbonate on High-Intensity Endurance Performance in Cyclists: A Double-Blind, Randomized Cross-Over Trial". PLoS ONE 9.12 (2014): e114729.
• Hobson, Ruth M., et al. "Effects of ?-alanine supplementation on exercise performance: a meta-analysis." Amino acids 43.1 (2012): 25-37.

What now? Wait 3 minutes or off to the bench for an alternate set of bench presses or pulls ?

Squatting will always remain the most versatile muscle builder & fat shredder

Optimizing Rest for Size and Strength Gains

When Rodents Squat, We Can Learn A Lot!

Farmers Walk or Squat? Is Strong- men T. For You?

Full ROM ? Full Gains - Form Counts!

Battle the Rope to Get Ripped & Strong

Up Your Squat by 25% With Sodium Bicarbonate

• The traditional set workout (TS) consisted of four sets of squats at 80% of 1RM on a force plate with 3-minutes rest between sets. 
• The alternating set workout (AS) also consisted of four sets of squats at 80% of 1RM but with bench press, and bench pull exercises performed between squat sets 1, 2 & 3 with between-exercise rest of 50 seconds, resulting in approximately 3-minutes rest between squat sets. 

Figure 1: Maximal # of reps on last set and average power in the classic vs. alternating condition (Ciccone. 2014)

1. Individuals who aim to optimize squat AP should refrain from performing more than three AS sets per exercise.
2. Those who aim to maximize squat repetitions to failure should refrain from performing upper body multi-joint exercises during squat rest intervals.

Bottom line: The number of trainees I know whose interest in (1) average power and (2) maximal repetitions to failure exceeds their drive to improve their physiques is... well, lets say its not exactly high. In view of the fact that the study at hand does not provide any relevant information about a potential decrement in muscle gains due to alternate training and considering the fact that I dont need a study to tell you that the shorter rest times in-between sets and the incorporation of bench press and bench pull is going to help you shed that belly of yours, the majority of trainees, I know will still be better off training according to AS, i.e. with alternate exercises in-between the sets and 50s instead of 3 minutes rest between sets.

Figure 2: Changes in right leg 1RM during the experimental 6-month strength-training period in both groups and the relative changes after the short rest (SR) and long rest (LR) training periods (Ahtianen. 2005).

Ah, I almost forget, four of the subjects actually increased the number of reps they performed in the alternate condition - and the standard deviation for the average power is larger than the difference between the two conditions. If you still insist that 3-min of rest are necessary you may be interested to hear that shorter rest periods are (a) consistently associated with increased GH release (de Salles. 2009) and (b) previous studies comparing short (2 min) vs. long (5 min) rest times have shown increased size gains (Figure 2) even in a non-alternating scenario (Ahtianen. 2005) - the conclusion that longer rest times lead to higher gains, cause you can lift more weight / do more reps is thus obviously unwarranted.

• Ahtianen, Juha P., et al. "Short vs. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men." The Journal of Strength & Conditioning Research 19.3 (2005): 572-582.
• Ciccone AB, et al. "Effects of Traditional Versus Alternating Whole-body Strength Training on Squat Performance." J Strength Cond Res. (2014) Jun 17. Ahead of print.
• de Salles, Belmiro Freitas, et al. "Rest interval between sets in strength training." Sports Medicine 39.9 (2009): 765-777.

1. Download the Zipped file from here. 
2. Now extract the file.
3. Now double click on Windows 7 Loader.
4. Then click on install button and restart your PC when asked.
5. And if youre looking for Advanced Settings then select the Advanced options located at the bottom left corner of the window.

This article will teach you how to make sure youll see your great, great grand children.

You can learn more about the secrets of longevity at the SuppVersity

Are You Stressed Enough to Live Forever?

Suffocated Mitochondria Live Longer

Get Lean & Live Longer With I. Fasting

Can You add 9 Years to your Life W/ Glucosamine?

The Soccer Molecule - C60 Fullerene

Is a Latent Acidosis Killing You Softly?

• Use the available medical care to your advantage: Within the health and fitness community, the things our regular doctors can do for us have gotten a surprisingly bad rep. It does however stand out of question that the availability and use of modern medicine is one of the cornerstones of the ever-increasing longevity in centennials and other healthy elderly. From basic treatments to complicated operations, all these things the availability of which we usually take for granted has helped us (and the living centenarians) to do what Thomas Perls calls "to ‘compress morbidity’ and live most of our lives in good health, with only a short period of ill health at the end." (Perls. 1999)

  Figure 1: Luckily, your place of birth is not the only determinant of life expectancy; map depicts life expectancy (in years) at birth (created by Panagiotis V. Lazaridis based on WHO & CIA data in 2008)

  At first this may contradict findings Engberg et al. present in a paper with data from a 29-year follow-up of hospitalizations among 40 000 Danes born in 1905, but in the end, it should be obvious that the low hospitalization rates, the Danish researchers observed in centenarians and almost centenarians were rather a consequence than a cause of their longevity and probably also due to timely non-stationary medical interventions, when one of them actually got sick (Engberg. 2009)
• Dont smoke, or quit smoking: I know this should be obvious, but I guess too many people still believe that they must belong to the lucky few Lewin and Crimmins, the authors of a recent paper with the intruiging title "Not All Smokers Die Young: A Model for Hidden Heterogeneity within the Human Population." (Lewin. 2014) are interested in. Contrary to these (allegedly) genetic outliers, the majority of us will suffer a significant reduction in life expectancy. Estimations of the number of years youll lose range from a handful of years to up to 25% (Rogers. 1991). For a US citizen the latter would equal almost 16 years! Years, of which Susan T. Stewart et al. (2009) say that the average 18-year-old may reclaim 3.76 life-years and, more importantly, 5.16 quality-adjusted years, in which he or she is not hospitalized and wasting away, if they managed to avoid the getting overweight / obese instead.

• In fact, the increase in BMI after smoking sessation "overwhelmed the positive effects of declines in smoking in multiple scenarios" Stewart et al. calculated and reduced the benefits for an 18-year old to 0.71 years or 0.91 (Stewart. 2009).
  
  But dont worry, other studies report much more beneficial effects. Taylor et al. (2002), for example, estimate that the life expectancy among smokers who quit at age 35 will exceeded that of continuing smokers by 6.9 to 8.5 years for men and 6.1 to 7.7 years for women. And in spite of the fact that early smokers will obviously realize greater gains in life expectancy, even those even those who quit much later in life gained some benefits: among smokers who quit at age 65 years, men gained 1.4 to 2.0 years of life, and women gained 2.7 to 3.7 years.
• Avoid drinking alcohol in amounts >0.5 glasses of wine per day: Notwithstanding the overcited epidemiological evidence which suggests that a moderate alcohol consumption will have beneficial effects on your life-expectancy, the margin between "just enough" and "already too much" is simply too narrow for me to suggest you drink more than the literal half glass of wine thats supposed to lower the all-cause mortality risk of women by ~20-25% (Streppel. 2009).
  
  

  Table 1: Relative Risk for Major Chronic Disease Categories, by Gender and Average Drinking Category (Rehm. 2002)

  A high(er) level of alcohol consumption, on the other hand, has been found to be associated with a higher risk of hypertension, alcoholic cardiomyopathy, cancer, cerebrovascular events and dementia (Kloner. 2007) - a fact that should remind you that (a) the evidence regarding the possible health benefits of alcohol is uncertain, and that (b) alcohol may not benefit everyone who drink. Theoretically, genetic polymorphisms that make alcohol the panacea for one, could turn an in innocent glass of wine into a deadly poison for someone else (Hashimoto. 2002).
  
  And just in case the ambiguity of data aint reason enough for you to let go of all alcoholic beverages on at least360 of 365 days of the year, the data in Table 1 may convince you.
  
  If you take a closer look at "Drinking Category I", where youll find all the women who consume 0–19.99 g pure alcohol and all the men who consume 0–39.99 g pure alcohol every day (a glass of wine has ~13g), you will see that alcohol increases the risk of liver cirrhosis by 26%, hypertensive diseases and other CVD by 40% and 50%, is associated with 34% and 23% higher risk of epilepsy for women and men, respectively and increases the risk of all cancers esp. those of the esophagus (+80%) significantly.
  
  I am not sure about you, but for me this alone would be enough to get my sleep, diet and exercise regimen in check instead of trying to use alcohol as a means to reduce my CVD risk.
• Attend to relationships and friends: Individuality has become on of the / the (choose for yourself) highest good(s) of Western civilization and few people are aware that we are paying a very high price for that. The influence of social relations on mortality is, after all, well documented. A meta-analysis of 148 studies (308,849 participants followed for an average of 7.5 years) confirms that the quality of our social networks significantly predicts mortality (Holt-Lunstad. 2010).

  Figure 2: Weighted avg. effect sizes across different measures of social relationships (Holt-Lunstad. 2010).

  People with social relationships defined as adequate are 50% more likely to survive than older adults with social relationships defined as poor or insufficient. The overall effect remains consistent across age (see Figure 2).
  
  It is yet still unclear whether specific types of relationships are more advantageous than others. Giles et al. (2005) showed that the beneficial association between social networks and survival among elderly people may be restricted to relationships with friends and confidants rather than with children and relatives. In a meta-analysis of 53 prospective observational studies on older adults, marriage or support from a partner was found be a significant independent predictor of survival; the overall reduction in mortality risk was 9–15%. However, this association was statistically significant in only half of the studies (Manzoli. 2007).

• As Rizzuto & Fratiglioni (2014) point out, one hypothesis suggests that strong social connec tions can buffer significant stress and protect against ne ative stress-related outcomes:
  

  "People might be protected from adopting stress-related lifestyle choices that are detrimental to health, such as smoking, excessive alcohol consumption and sleep loss." (Rizzuto. 2014)

  The main-effect hypothesis postulates that social support is beneficial regardless of the stress level a person is experiencing; in other words, social support can act protectively even before a stressor is experienced. For instance, persons with social support could be influenced to engage in protective be haviors such as exercise.
  
  Moreover, having a wide range of social ties also provides multiple sources of information that could result in more effective use of available health care and services (Cohen. 2004). No wonder, you have, after all, read only a couple of days ago that education is what protects "poor women from fattening effects of rising wealth" in the SuppVersity Facebook News (read more).
• Stay lean and be avtive, God damnit! There is this unfortunate and die-hard myth of something scientists refer to as the obesity paradox. A term that is misrepresented by overweight journalists and doctors and misunderstood by the ever-increasing number of obese average Joes, for whom the misleading connotations of terms such as "healthy obese" are downright life-threatening. 
  
  And this is not an exaggeration, by the way. If you look at the 30% increase in mortality risk Whitlock et al. (2009) calculated based on a meta-analysis of data from 57 prospective studies that included almost 900,000 adults for every 5-point increase in BMI the attribute "life-threatening" is by no means an exaggeration.

Ladies, listen up! Being underweight is unhealthier than being obese. Trying to equal the anorexic Hollywood "stars" could cost your life! It sounds drastic, but with a 47% increase in mortality risks being underweight underweight women (BMI <18.4) have a higher mortality risk than obese ones (+44% for BMI 30.0 to 34.9; see Berrington de Gonzalez. 2010)

• Although the proportional increase was greater at younger ages (35–59 years), the corresponding increase in mortality for those in their 70s was nearly 30%, and for those in their 80s, it was still 15% - the notion that older people would benefit from being fat is thus simply hilarious.
  
  Whats not hilarious, though, is that a certain amount of healthy, well-distributed body fat thats complemented by a decent amount of life-extending muscle mass (20% reduction in all cause-mortality for men >55years w/ a decent amount of lean mass; see  SuppVersity Facebook News | learn more) and a corresponding BMI between 20-27 offers enough energy reserves to draw on, when youre sick and old. It is thus also not surprising that being slightly overweight (obesity starts with BMI >30) is not a risk factor for people aged ? 65 years (Heiat. 2001) and certainly better than being what scientists call "underweight", when its actually only "undermuscled" for the vast majority of elderly individuals who are affected.

• As a SuppVersity reader you know: The risk for both, being underweight and overweight can be reduced if not nullified by a high amount of daily physical activity (the 10,000 steps mantra) and working out regularly. Being moderately active, alone, for example, was found to be associated with a 3.6x higher chance of "successful [=healthy] aging" in a recent study from the University of Ibadan - for regular vigorous activity, the chance of aging healthily increased by 711% (Gureje. 2014)!

• Miscellaneous, but worth mentioning: This is where I will list everything that popped up on my radar while doing the research, but did not really appear to make a good standalone item in the list. Things like having sex, for example. At least twice a week, to make sure that you dont increase your risk of  fatal coronary heart disease by 180%, guys (Ebrahim. 2002). And ther results Smith et al. presented 5 years before are even more promising: According to their study, each increase of 100 orgasms per year is associated with a 46% reduction in all-cause mortality risk (Smith. 1997)!

"[...]female centenarians likely exploited a healthier life-style and more favorable environmental conditions, owing to gender-specific cultural and anthropological characteristics" (Franceschi. 2000) 

Figure 5: Yes, genes matter, but there is more (Franceschi. 2003)

• Berrington de Gonzalez, Amy, et al. "Body-mass index and mortality among 1.46 million white adults." New England Journal of Medicine 363.23 (2010): 2211-2219.
• Bonafè, Massimiliano, et al. "A gender–dependent genetic predisposition to produce high levels of IL?6 is detrimental for longevity." European journal of immunology 31.8 (2001): 2357-2361. 
• Cohen, Sheldon. "Social relationships and health." American psychologist 59.8 (2004): 676.
• Ebrahim, S., et al. "Sexual intercourse and risk of ischaemic stroke and coronary heart disease: the Caerphilly study." Journal of epidemiology and community health 56.2 (2002): 99-102.
• Flachsbart, Friederike, et al. "Association of FOXO3A variation with human longevity confirmed in German centenarians." Proceedings of the National Academy of Sciences 106.8 (2009): 2700-2705.
• Franceschi, C., et al. "Do men and women follow different trajectories to reach extreme longevity?." Aging Clinical and Experimental Research 12.2 (2000): 77-84. 
• Franceschi, C., and M. Bonafe. "Centenarians as a model for healthy aging." Biochemical Society Transactions 31.2 (2003): 457-461. 
• Giles, Lynne C., et al. "Effect of social networks on 10 year survival in very old Australians: the Australian longitudinal study of aging." Journal of Epidemiology and Community Health 59.7 (2005): 574-579. 
• Gureje, Oye, et al. "Profile and Determinants of Successful Aging in the Ibadan Study of Ageing." Journal of the American Geriatrics Society (2014).
• Heiat, Asefeh, Viola Vaccarino, and Harlan M. Krumholz. "An evidence-based assessment of federal guidelines for overweight and obesity as they apply to elderly persons." Archives of internal medicine 161.9 (2001): 1194-1203.
• Holt-Lunstad, Julianne, Timothy B. Smith, and J. Bradley Layton. "Social relationships and mortality risk: a meta-analytic review." PLoS medicine 7.7 (2010): e1000316. 
• Kilpeläinen, Tuomas O., et al. "Physical activity attenuates the influence of FTO variants on obesity risk: a meta-analysis of 218,166 adults and 19,268 children." PLoS medicine 8.11 (2011): e1001116.
• Kloner, Robert A., and Shereif H. Rezkalla. "To drink or not to drink? That is the question." Circulation 116.11 (2007): 1306-1317.
• Larkin, Marilynn. "Centenarians point the way to healthy ageing." The Lancet 353.9158 (1999): 1074.
• Manzoli, Lamberto, et al. "Marital status and mortality in the elderly: a systematic review and meta-analysis." Social science & medicine 64.1 (2007): 77-94. 
• Oliveira, Aldair J., et al. "The influence of social relationships on obesity: sex differences in a longitudinal study." Obesity 21.8 (2013): 1540-1547.
• Panza, Francesco, et al. "Decreased frequency of apolipoprotein E ?4 allele from Northern to Southern Europe in Alzheimers disease patients and centenarians." Neuroscience letters 277.1 (1999): 53-56.
• Perls, Thomas T., Margery Hutter Silver, and John F. Lauerman. Living to 100: Lessons in living to your maximum potential at any age. 1st ed. New York: Basic Books, 1999.
• Rehm, Jürgen, et al. "Alcohol-related morbidity and mortality." Mouth 140.208 (2002): C00-C97. 
• Rizzuto, D., and L. Fratiglioni. "Lifestyle Factors Related to Mortality and Survival: A Mini-Review." Gerontology (2014).
• Rodriguez, Beatriz L., et al. "Fish Intake May Limit the Increase in Risk of Coronary Heart Disease Morbidity and Mortality Among Heavy Smokers The Honolulu Heart Program." Circulation 94.5 (1996): 952-956. 
• Rogers, Richard G., and Eve Powell-Griner. "Life expectancies of cigarette smokers and nonsmokers in the United States." Social science & medicine 32.10 (1991): 1151-1159.
• Sebastiani, Paola, et al. "Genetic signatures of exceptional longevity in humans." Science 10 (2010): 1126. 
• Smith, George Davey, Stephen Frankel, and John Yarnell. "Sex and death: are they related? Findings from the Caerphilly cohort study." Bmj 315.7123 (1997): 1641-1644.
• Stewart, Susan T., David M. Cutler, and Allison B. Rosen. "Forecasting the effects of obesity and smoking on US life expectancy." New England Journal of Medicine 361.23 (2009): 2252-2260.
• Streppel, Martinette T., et al. "Long-term wine consumption is related to cardiovascular mortality and life expectancy independently of moderate alcohol intake: the Zutphen Study." Journal of epidemiology and community health 63.7 (2009): 534-540.

A personal trainer who knows what hes doing is that he will push you exactly so far as it is necessary to make maximal progress. Interestingly, even the best trainers will fail doing the same for themselves.

Learn more about building muscle at www.suppversity.com

Optimizing Rest for Size and Strength Gains

Alternating Squat & BP - Productive?

Farmers Walk or Squat? Is Strong- men T. For You?

Full ROM ? Full Gains - Form Counts!

Battle the Rope to Get Ripped & Strong

Up Your Squat by 25% With Sodium Bicarbonate

Figure 1: Effects of high (SIT30) and lower volume (SIT15) training on power output and lactate threshold (Zelt. 2014)

"A significant main effect of training was observed such that lactate threshold and critical power were higher during post-testing across all groups (p  <  0.05). There was a main effect of training (p  <  0.05) on Wingate peak power with no differences observed between groups at post training."

• Look at his legs, Ronnie Coleman must have done something right... and guess what, the study at hand suggests that part of it could have been his insane training volume.

  the legs of advanced trainees may need a little more hammering -- Maybe you remember this being the take-home message from a previous article, i.e. "Advanced Trainees Benefit from Increased Training Volume! Greater & Steadier Strength Gains with 8 Sets of Squats. Plus: Over 6 Weeks, 1 Set and 4 Sets Equally (In-)Effective." | read more
• the classic single vs. three set debate is still not settled -- While Starky et al.s 1996 study is one of the studies that appears to tip the scale in favor of studies suggests that there is no significant different in the strength and muscle gains in response to increasing the number of sets on a given exercise from one to three sets. Unfortunately, Starky et al. as well as most of their successors picked untrained noobs to test their hypothesis. And we all know: Noobs grow from simply looking at a barbell, right?
  
  So what do other studies say? Studies that used subjects like you and me? People who have been training regularly for ten or more years? People like the fifty-one experienced (>3 years), trained junior lifters who were randomly assigned to low, medium and high volume resistance training in a 2005 study by Juan J. Gonzalez-Badillo et al.
  

  Figure 2: Number of repetitions per week and average intensity (AI) during the 10-week training period in the low-volume (LVG), moderate-volume (MVG), and high-volume (HVG) training groups (left); EEffect size for the snatch, clean & jerk, and squat performances. LVG low volume group; MVG medium volume group; HVG high volume group (Gonzalez-Badillo. 2005)

  As you can see in Figure 2 (right), there is a highly significant advantage of the medium vs. both the low and high volume group who trained at significantly lower, respectively higher volumes (see Figure 2, left) than the guys in the medium volume group for squats and clean & jerks. The snatch, on the other hand, probably because it is the most demanding exercise, technically speaking, benefited from a "little" more volume (~ 100 reps per week).
• the lower the volume, the higher the frequency -- Furthermore, the overview in Table 1, which was originally published as part of a review of the determinants of strength training success by Tan (1999) shows that another volume-related parameter, i.e. the training frequency, figures, as well; with high(er) frequencies producing greater increases in strength gains.

  Table 1: Summary of studies looking into optimal training frequency (Tan. 1999)

  Up to five training sessions for the upper and up to four for the lower body are possible, but whether theyre in fact as productive as the studies Tan cites would suggest appears questionable and will certainly depend on the volume of the individual sessions.
  
  The fact that it seems as if the upper body would respond more favorably to increases in training frequency than the lower body would albeit stand in line with the previously cited beneficial effects of high(er) volume training on the legs.
  
  

  Figure 3: Generally speaking a 2007 review of the literature by Mathias Wernbom et al. supports the notion that legs (in this case the quadriceps) dont just gain the most strength, but also the most size with ~3 training sessions per week; with the one outlier (12x/week) being a low intensity Kaatsu study by Abe et al. (2005)

  Why? Well, the study by Robins et al. conducted in 2012 (learn more) used a high volume on training days, but a necessarily low training frequency (two session per week, A + B). As Tan points out, ...
  

  "[...a]nother point to note from Table 1 is that previously trained athletes are closer to their strength potential and may require higher frequencies compared with untrained athletes" (Tan. 1999)."

  A statement that takes us back to the simple, but significant assessment that we cannot expect to find a training volume thats perfect for everyone: Individualization is key!

Table 2: Recommendations for dynamic external resistance training for hypertrophy (Wernborn. 2007)

The false believe that more helps more is also at the heart of the not exclusively female athletes triad.

Bottom line: I guess we all tend to do way more than wed need to, to achieve optimal results. Against that background its good to be reminded from time to time that "less can be more", as long as we do it frequently and consistently.

As my elaborations have shown, the latter is true for both the athletic / performance oriented, as well as the physique related outcome of any form of training. In the "best case" youre just wasting your time, as the sprint trainers in the study by Zelt et al. In the worst case, on the other hand, you end up in the deep dark black hole I wrote about in the athlete triad series a couple of months ago - a hole from which you can only escape by accepting the negative consequences of detraining and resting for a couple of weeks before you can resume your training slowly.

• Abe, Takashi, Charles F. Kearns, and Yoshiaki Sato. "Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle, Kaatsu-walk training." Journal of Applied Physiology 100.5 (2006): 1460-1466.
• Robbins, Daniel W., Paul WM Marshall, and Megan McEwen. "The effect of training volume on lower-body strength." The Journal of Strength & Conditioning Research 26.1 (2012): 34-39.
• Tan, Benedict. "Manipulating resistance training program variables to optimize maximum strength in men: a review." The Journal of Strength & Conditioning Research 13.3 (1999): 289-304.
• Wernbom, Mathias, Jesper Augustsson, and Roland Thomeé. "The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans." Sports Medicine 37.3 (2007): 225-264.
• Zelt, Jason GE, et al. "Reducing the volume of sprint interval training does not diminish maximal and submaximal performance gains in healthy men." European journal of applied physiology (2014): 1-10.