When workout volumes are low enough to recover from, a higher training frequency clearly shows its superiority.

There is a common perception that ATP depletes during exercise and that this depletion contributes to fatigue. It does not. In fact, most known fatigue mechanisms stop this from happening.

The lying, straight-arm pullover exercise produces very low levels of latissimus dorsi muscle activation, especially in the eccentric phase where it has been proposed to be useful owing to the large muscle stretch that can be obtained.

Most training frequency studies use programs where the high frequency group cannot recover between workouts. Read more: patreon.com/SandCResearch

Training the calves at a longer muscle length causes more gastrocnemius hypertrophy (but possibly less soleus hypertrophy). Exactly why this happens is not clear as there are various possible explanations.

Running out of ATP is not recommended since it causes muscle fibers to become necrotic. This is likely why fatigue mechanisms stop it from happening during exercise.

Performing straight-arm pullovers either lying or standing changes the exercise strength curve and therefore which muscle is most strongly activated. When lying, peak force is in the stretched position, so the pecs are most involved (they have best leverage).

Calculating the Weekly Net Stimulus is a way of comparing the effectiveness of strength training programs. Read more: patreon.com/SandCResearch

When we perform exercise tasks to failure, the amount of muscle mass involved in the exercise determines exactly which fatigue mechanisms predominate.

Here is a list showing how the most well-known fatigue mechanisms stop us from running out of ATP during exercise.

The only studies that show less post-workout fatigue after training with lighter loads compared to after training with heavy loads are those that do the same number of reps in both conditions (and therefore much train closer to failure with the heavier loads).

ATP depletion does not cause fatigue (contrary to popular belief). Read more: patreon.com/SandCResearch

Higher exercise intensities to task failure cause LESS central nervous system fatigue and more peripheral fatigue, not the other way around.

Voluntary activation (our gold standard measurement of motor unit recruitment levels) increases rapidly when untrained subjects do a small volume of maximal effort contractions every week.

Research shows uniformly that the autonomic nervous system returns to baseline behavior after almost any bout of endurance exercise within 48-72 hours.

We recover faster after workouts with heavy loads. This is a very consistent finding in the literature and we understand the mechanisms why it happens. Read more: patreon.com/SandCResearch

Whether to do a low-intensity cardiovascular warm-up prior to a strength training workout is contentious. Nevertheless, it does appear to be beneficial so long as it does not cause fatigue.

It is widely assumed that maximum motor unit recruitment is reached at the end of a set with light loads. The research does not support this claim.

Multiple studies have shown that stretching the working muscle between strength training sets produces a fatigue effect that reduces the number of reps that can be performed.

Warm-ups literally warm up the muscle, which is helpful. Read more: patreon.com/SandCResearch