This live presentation and associated materials, presented by Michael C. Zourdos, Ph.D., CSCS, explores the concept of volume cycling for muscle growth. The core idea involves alternating periods of high and low training volume for specific muscle groups, rather than attempting high volume for all muscle groups simultaneously. While acknowledging a lack of direct research specifically on volume cycling, the material reviews indirect evidence from studies exploring very high training volumes and discusses practical considerations for implementing this strategy, including examples of how to structure training splits and manage the demands of increased volume. Ultimately, the presentation suggests volume cycling as a logical form of periodisation for hypertrophy.

This comprehensive guide, "Counting Macros," introduces the principles of macronutrient tracking for various health and fitness goals. It explains what macronutrients are (protein, carbohydrates, and fats) and why counting them is beneficial for body composition, performance, and overall well-being. The guide provides practical advice on how to set personalised macro targets by understanding Total Daily Energy Expenditure (TDEE). Furthermore, it offers detailed instructions on finding and accurately logging macronutrients, covering the use of nutrition labels, online databases, and apps like MacroFactor, alongside tips for measuring food using scales and measuring tools, and addressing common challenges faced during the tracking process.

Pull-ups are difficult primarily because the upper body muscles have to lift the significantly larger mass of the lower body against gravity. This resource explains why this fundamental bodyweight exercise is challenging and offers five specific techniques to improve strict pull-up performance. These methods include building grip strength and shoulder mobility through dead hangs, activating the scapula, utilizing holds and slow negatives, using resistance bands for assistance, and practicing segmented (partial) pull-ups to target weak points. The guidance emphasises proper form with a double overhand grip and a focus on controlled movements to increase strength and efficiency.

Caffeine's advantages for energy and performance are weighed against its potential downsides like sleep disruption. The complexities of maintaining a very lean physique year-round are examined, considering physiological adaptations and energy availability. The impact of processed foods on overeating and body composition is investigated, highlighting differences compared to unprocessed diets. Furthermore, the publication offers insights into optimising resistance training, revisiting the accuracy of one-repetition maximum percentage charts, comparing load versus repetition progression strategies for muscle growth and strength, and critically assessing the utility of "functional training."

This article from "RDL - Exercise of the Month.pdf" explains the Romanian Deadlift (RDL), highlighting its importance in addressing "knee-dominant" athletes who have stronger quadriceps than hamstrings. The author, referencing Louie Simmons, emphasises the need to strengthen the posterior chain to prevent injuries. The RDL is presented as a superior exercise to the conventional deadlift for developing hamstring and lumbar strength due to its eccentric emphasis. Detailed instructions on proper form, grip variations, progressions, and cues are provided, along with modifications to target either the glutes or hamstrings more effectively.

Hammer curls, a variation of the classic bicep curl, are highlighted as a valuable exercise for building functional arm strength and a defined physique. Unlike traditional curls focusing mainly on the biceps brachii, hammer curls employ a neutral grip, engaging the brachialis and brachioradialis muscles for broader arm development. The source details the proper technique for performing hammer curls in standing or seated positions and emphasises the importance of controlled movement and appropriate weight. Furthermore, it explores various hammer curl modifications using different equipment like dumbbells, resistance bands, and cables, offering versatility for workouts.

This learner resource, "SISXCCS004 - Provide quality service," is a training manual for sport, fitness, and recreation professionals. It covers establishing client rapport, identifying needs and expectations, informing clients about programs and services, and handling complaints. The manual details effective communication strategies, including choosing appropriate media and adhering to communication conventions. Furthermore, it addresses identifying personal limitations and seeking assistance from colleagues when necessary. Finally, it emphasises maintaining professional standards and client satisfaction.

This learner resource details procedures for assisting in conducting recreation sessions. It covers safety and emergency response protocols, equipment selection and checks, identifying hazards and associated risks using a risk assessment matrix, monitoring participant behaviour and compliance, and conducting post-activity debriefs and performance reviews. The document provides step-by-step guidance and examples for various tasks, including equipment fitting, communication strategies, and handling breaches of activity rules. Specific instructions are given for both indoor and outdoor activities.