In the realm of strength training, few exercises command the respect and admiration that The Five Must Do Exercises for A Bigger bench press does. Whether you’re a seasoned lifter or just stepping into the world of weights, the allure of hoisting a heavy barbell over your chest is undeniable. However, achieving a bigger bench press is no easy feat; it requires dedication, technique, and a strategic approach to training.
In this comprehensive guide, we will delve into the intricacies of the bench press and explore five must-do exercises that will undoubtedly elevate your performance to new heights. Backed by scientific research and the wisdom of seasoned strength coaches, these exercises form a potent arsenal for anyone looking to break through plateaus and reach their bench press goals.
Table of Contents:
- Understanding the Bench Press: A Blueprint for Success
- The Five Must-Do Exercises for a Bigger Bench Press
- Putting It All Together: A Holistic Approach to Bench Press Mastery
- Overview: Elevate Your Bench Press Game
- References
Understanding the Bench Press: A Blueprint for Success
1.1 Mastering Form and Technique
In the realm of strength training, The Five Must Do Exercises for A Bigger Bench Press stands as a testament to raw power and upper body strength. To harness the full potential of this iconic exercise, mastering proper form and technique is a non-negotiable foundation.
Note: In the pursuit of excellence, precision is paramount. Here, we delve into the intricacies of The Five Must Do Exercises for A Bigger Bench Press form, exploring the key elements that transform a lift into a masterpiece.
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The Fundamentals: A Visual Symphony
- Foot Placement: Begin by firmly planting your feet on the ground. This provides a stable base and ensures power transfer from the ground up.
- Grip Width: Grasp the barbell with a grip slightly wider than shoulder-width. This allows for optimal engagement of the chest, shoulders, and triceps.
- Back Arch: Arch your back slightly, creating a natural curve. This not only enhances stability but also shortens the range of motion, allowing for heavier lifts.
- Elbow Position: Maintain a 90-degree angle at the bottom of the lift. This safeguards your shoulder joints and optimizes muscle activation.
Note: Proper bench press form is not just about aesthetics; it’s a biomechanical necessity. The intricate dance of muscles and joints during the movement contributes to both safety and efficiency
The Rhythm of Repetition: Executing the Perfect Bench Press
- Descent: Lower the barbell in a controlled manner, ensuring it makes contact with your chest. This controlled descent maximizes muscle engagement.
- Ascent: Drive the barbell back up explosively. Focus on pushing through your heels, activating your chest, shoulders, and triceps in unison.
- Breathing: Inhale as you lower the bar, and exhale forcefully as you push it back up. This rhythmic breathing aids in stabilizing your core and maintaining control.
Note: In the intricate choreography of the bench press, breath becomes the music that guides each movement, turning a mere lift into a symphony of strength.
Fine-Tuning Technique: The Art of Perfection
- Scapular Retraction: Squeeze your shoulder blades together during the lift. This not only enhances stability but also ensures maximum activation of the chest muscles.
- Wrist Position: Maintain a neutral wrist position to prevent unnecessary strain. Wrists should be stacked directly above the elbows.
Insight: In the pursuit of a flawless bench press, every nuance matters. Studies suggest that optimal scapular retraction and wrist alignment contribute significantly to performance and injury prevention
The Five Must-Do Exercises for a Bigger Bench Press
2.1 Incline Bench Press: Targeting the Upper Chest
Note: In the tapestry of strength training, the Incline Bench Press emerges as a brushstroke delicately applied to sculpt the upper chest. As we delve into the intricacies of this exercise, envision it as the crescendo in your symphony of chest development.
The Anatomy of Ascent: Understanding the Incline Bench Press
- Bench Angle: Begin by adjusting the bench to a subtle incline, typically between 15 to 30 degrees. This slight elevation is the architectural blueprint for targeting the upper chest.
- Muscle Engagement: As you ascend, the incline bench press places a specific emphasis on the clavicular fibers of the pectoralis major. This targeted approach not only contributes to a well-rounded chest but also enhances the aesthetics of your upper physique.
Scientific Symphony: Schoenfeld et al. (2017) conducted a notable study emphasizing that the incline bench press is a key player in the orchestration of muscle strength and hypertrophy in well-trained individuals. The incline, it seems, is not just a physical adjustment but a strategic maneuver in the pursuit of a robust upper chest.
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Mastering the Incline Bench Press Technique: A Choreography of Precision
- Grip Placement: Much like a conductor directing an orchestra, your grip guides the movement. Opt for a grip slightly wider than shoulder-width to optimize muscle activation.
- Controlled Descent: Lower the barbell with deliberate control. This phase is not a rushed descent but a controlled embrace of resistance, allowing for maximum engagement.
- Explosive Ascent: As you press the barbell upward, channel explosive energy through your upper chest. Visualize the targeted fibers firing in unison, orchestrating the lift.
Style Harmony: In the dance of the incline bench press, each element plays a crucial role. The grip is the conductor’s baton, the descent is a controlled ballet, and the ascent is the grand finale—a culmination of strength and precision.
Incorporating the Incline Bench Press into Your Symphony of Strength
- Integration into Your Routine: Consider incorporating the incline The Five Must Do Exercises for A Bigger Bench Press as a key movement in your chest training sessions. Aim for a balance between compound and isolation exercises for comprehensive development.
- Progressive Overload: As with any strength training movement, the incline bench press thrives on progressive overload. Gradually increase the weight while maintaining proper form to challenge your upper chest muscles and stimulate growth.
Expert Crescendo: The incline bench press, when conducted with finesse and understanding, becomes not just a lift but a calculated movement in the grand composition of your strength journey. As you navigate the incline, visualize the summit of your chest development—the peak of your strength symphony.
2.2 Dumbbell Flyes: Building Stability and Size
Note: In the poetic lexicon of strength training, Dumbbell Flyes are the verses that weave stability and size into the narrative of your chest development. As we explore the nuances of this exercise, envision it as the lyrical interlude in your strength symphony.
Flight of the Dumbbells: The Essence of Flyes
- Full Range of Motion: Like the unfurling of a delicate scroll, execute dumbbell flyes with a commitment to the full range of motion. Allow the pecs to stretch and contract through a complete arc, embracing the poetry of the movement.
- Isolation Benefits: In the grand narrative of muscle activation, flyes emerge as the soliloquy, isolating the chest muscles with precision. This isolation is not merely a technicality but a deliberate act to sculpt and define, especially in the outer reaches of the chest.
Scientific Palette: The research overtures of Glass and Armstrong (1997) provide empirical evidence that dumbbell flyes, with their emphasis on isolation, activate the pectoralis muscles more extensively than traditional presses. Consider this scientific validation a nod to the artistic merit of incorporating flyes into your chest repertoire.
Mastering the Dumbbell Flyes Technique: A Ballet of Control
- Flat Bench Canvas: Begin by reclining on a flat bench, akin to an artist poised before a canvas. This bench orientation provides stability and a clear canvas for the symphony of movement.
- Controlled Elevation: As you elevate the dumbbells, envision a gradual crescendo. The ascent is not a hurried rush but a controlled sweep, emphasizing the deliberate engagement of the chest.
- Mid-Air Embrace: At the zenith of the movement, the dumbbells pause mid-air, an ephemeral moment of contraction. This pause symbolizes the sculpting of muscle fibers, akin to an artist capturing the essence of form.
Style Harmony: In the ballet of dumbbell flyes, grace and control reign supreme. The flat bench becomes the stage, the dumbbells become extensions of artistic expression, and the chest, the canvas upon which your strength story unfolds.
Incorporating Dumbbell Flyes into Your Symphony of Strength
- Artful Integration: Consider placing dumbbell flyes strategically within your chest workout routine. Whether as a standalone piece or as part of a larger composition, their inclusion adds depth and definition.
- Mindful Progression: Approach dumbbell flyes with an appreciation for progression. Gradually increase the weight, but prioritize form and control to ensure a symphony of muscle engagement.
Crescendo: Dumbbell flyes, when approached with an understanding of their artistic potential, transcend the mere realm of exercise. They become the brushstrokes that define your chest masterpiece. As you embark on the fluid movements of flyes, envision the canvas of your strength journey broadening and acquiring nuanced definition.
2.3 Triceps Dips: Strengthening the Lockout
Note: In the narrative of bench press mastery, Triceps Dips emerge as the chapters dedicated to fortifying the lockout—the triumphant conclusion of your pressing symphony. As we delve into the intricacies of this exercise, envision it as the climax that propels your strength tale to new heights.
Dipping Into Strength: The Triceps Dips Technique
- Upright Posture: Much like a sentinel guarding the gates, maintain an upright body posture throughout the entirety of the dip. This position not only ensures targeted activation of the triceps but also safeguards against unnecessary stress on the shoulders.
- Depth and Control: The dip is not a plunge; it’s a controlled descent to a depth where the upper arms are parallel to the ground. Visualize this controlled descent as a deliberate movement, accentuating the engagement of the triceps.
Strength Sonata: Saeterbakken and Fimland (2013) conducted a symphony of their own, revealing the effectiveness of triceps dips in activating the triceps. This exercise, with its emphasis on control and precision, becomes a strategic addition to enhance your lockout strength.
Mastering the Triceps Dips Technique: A Symphony of Control
- Steady Hand Placement: Your hands are the conductors of this movement. Place them firmly on parallel bars, ensuring a stable grip. This hand placement not only guides the trajectory of the dip but also optimizes triceps engagement.
- Engaging the Core Orchestra: The core serves as the orchestrator, stabilizing your body throughout the movement. Engage your core muscles, creating a seamless connection between your upper and lower body.
- Ascending Crescendo: As you ascend from the dip, channel an ascending crescendo of strength. Visualize the triceps contracting with each upward movement, embodying the lockout prowess required for a commanding bench press.
Style Symphony: In the rhythmic flow of triceps dips, every element plays a distinct role. The hands conduct, the core orchestrates, and the triceps, akin to a crescendoing orchestra, elevate the movement to its triumphant peak.
Incorporating Triceps Dips into Your Symphony of Strength
- Strategic Placement: Consider placing triceps dips strategically within your training routine. Whether as a standalone movement or integrated into a superset, their inclusion provides a targeted focus on triceps strength.
- Progressive Overload: Like the gradual buildup of a musical composition, approach triceps dips with a commitment to progressive overload. Gradually increase the resistance to challenge your triceps and enhance your lockout capabilities.
Expert Crescendo: Triceps dips, when executed with precision, become the anthem of lockout strength. As you traverse the rhythmic dips, visualize each repetition as a note in your strength symphony, harmonizing with the grandeur of your bench press performance.
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2.4 Pause Reps: Building Explosive Strength
Note: In the narrative arc of The Five Must Do Exercises for A Bigger Bench Press mastery, Pause Reps unfold as the deliberate pauses that add suspense and depth to your strength story. As we explore the nuances of this exercise, envision it as the strategic punctuation marks, infusing your symphony with explosive strength.
A Momentary Pause: Unveiling the Power of Pause Reps
- Controlled Halt: Picture the pause as a moment frozen in time, a controlled halt in the descent phase of your bench press. This intentional pause disrupts the usual rhythm, demanding greater force during the subsequent ascent.
- Explosive Ascent: The true magic lies in the explosive ascent that follows the pause. As you propel the barbell upward, visualize a burst of strength—an explosive crescendo that recruits a maximum number of motor units, contributing to overall strength gains.
Scientific Overture: Davies et al. (2016) conducted a symphony of their own, suggesting that integrating pause reps into resistance training can lead to improved performance markers. Consider pause reps not merely as a technique but as a strategic addition to enhance your explosive strength.
Mastering the Pause Reps Technique: An Overture of Explosiveness
- Breath Control: As you initiate the descent, control your breath. Inhale deeply, embracing the moment of pause, and exhale forcefully as you explosively drive the barbell back up. This rhythmic breathing aligns with the dynamic nature of pause reps.
- Mind-Muscle Connection: During the pause, establish a profound connection with your muscles. Feel the tension, embrace the challenge, and, as you ascend, channel that accumulated energy into a powerful and explosive lift.
Style Symphony: In the orchestrated pauses of this exercise, each breath becomes a note, each halt a rest, and each explosive ascent a triumphant note of strength. It is not just a lift; it is a musical composition, a symphony of muscle engagement.
Incorporating Pause Reps into Your Symphony of Strength
- Strategic Placement: Integrate pause reps strategically within your bench press routine. Whether as a dedicated set or interspersed within your regular sets, these pauses add a layer of complexity and intensity to your training.
- Progressive Overload: Approach pause reps with a commitment to progressive overload. Gradually increase the weight while maintaining the integrity of the pause, ensuring a steady progression in your explosive strength.
Expert Crescendo: Pause reps, when executed with mindfulness, transform your The Five Must Do Exercises for A Bigger Bench Press into a dynamic masterpiece. As you traverse the nuanced pauses, envision each repetition as a crescendo in your strength symphony, building towards an explosive climax.
Note: As we unveil the fifth movement in our strength symphony, we introduce the dynamic and transformative exercise that adds the final flourish to your bench press mastery.
2.5. Plyometric Push-Ups for Explosive Power
In the Grand Finale of Your Strength Symphony
Prelude to Power: Understanding Plyometric Push-Ups
- Explosive Engagement: Plyometric push-ups elevate your bench press prowess by introducing explosive power. This exercise, akin to the crescendo in a musical piece, demands rapid contraction and extension of your chest muscles, fostering explosive strength.
- Dynamic Plyometrics: Imagine plyometric push-ups as the dynamic notes that punctuate your training composition. The movement involves a rapid descent followed by a forceful push-off, engaging your fast-twitch muscle fibers for a powerful lift.
Scientific Overture: Plyometrics, highlighted by Potteiger et al. (1999), demonstrate significant improvements in power and strength. The explosive nature of plyometric push-ups aligns with the scientific evidence, making it a strategic addition to your The Five Must Do Exercises for A Bigger Bench Press repertoire.
Mastering Plyometric Push-Ups: A Symphony of Motion
- Controlled Descent: Begin with a controlled descent, envisioning the lowering phase as a gradual modulation of strength. This prepares your muscles for the explosive surge in the ascent.
- Powerful Ascent: The ascent is the crescendo—a powerful push-off from the ground, engaging your chest, shoulders, and triceps in a coordinated burst of strength. Embrace the dynamic nature of this movement.
Style Symphony: In the fluidity of plyometric push-ups, each descent is a preparation, and each ascent is a powerful expression. It’s not just about push-ups; it’s about orchestrating a symphony of explosive strength.
Incorporating Plyometric Push-Ups into Your Symphony of Strength
- Strategic Placement: Integrate plyometric push-ups strategically within your chest workout routine. Consider them as the grand finale, performed after your primary bench press sets to capitalize on the pre-fatigued state of your muscles.
- Progressive Intensity: Like the rising intensity of a musical climax, progressively increase the intensity of your plyometric push-ups. This can involve elevating your feet or incorporating clapping push-ups, challenging your explosive power.
Expert Crescendo: Plyometric push-ups, when conducted with precision, become the resounding climax in your strength symphony. As you perform each explosive rep, envision your chest power reaching new heights—a fitting crescendo to your bench press masterpiece.
Putting It All Together: A Holistic Approach to Bench Press Mastery
3.1 Creating Your Bench Press Blueprint
3.1.1 Periodization
Note: In the symphony of strength training, Periodization emerges as the conductor orchestrating the ebb and flow of your training journey. As we unravel the intricacies of this concept, envision it as the musical score that guides your progress, creating peaks and valleys in your pursuit of a stronger bench press.
Seasons of Strength: The Art of Periodization
- Macrocycle Planning: Imagine your training journey as a sweeping composition, divided into distinct phases or movements. Each macrocycle, typically spanning months, encompasses a specific focus—be it hypertrophy, strength, or power. This deliberate planning aligns with the nuanced changes in your body’s adaptation.
- Mesocycle Adjustments: Within each movement of your strength symphony, mesocycles add a layer of finesse. Adjust the volume and intensity, modulating the training variables to prevent the monotony that can lead to plateaus. This periodical variation keeps your muscles responsive, akin to the changing dynamics within a musical composition.
Scientific Landscape: Stone, Stone, and Sands (2007) contribute to the harmony of periodization, emphasizing its role in optimizing long-term strength gains. Much like a well-conducted piece of music, periodization ensures a crescendo in strength development.
Mastering Periodization: A Conductor’s Precision
- Goal Setting: Before embarking on your training journey, establish clear goals. Are you striving for increased muscle mass, maximal strength, or enhanced power? These goals become the movements in your strength symphony, each requiring a distinct focus.
- Strategic Deloading: Periodization recognizes the need for restful interludes in your training composition. Deload weeks, akin to the softer passages in music, allow your body to recover and adapt. This strategic pause prevents overtraining and prepares you for the intensifying crescendos ahead.
Style Harmony: In the masterful orchestration of periodization, goal setting and strategic deloading are the notes and rests that create the rhythm of your training composition. It’s not merely about lifting weights; it’s about conducting a symphony of progress.
Incorporating Periodization into Your Symphony of Strength
- Mapping Your Macrocycles: Consider delineating your training year into macrocycles. Allocate specific time frames for hypertrophy, strength, and power phases. This intentional structuring provides a roadmap for your strength journey.
- Mesocycle Symphony: Within each macrocycle, choreograph mesocycles that subtly shift the emphasis. If one phase emphasizes heavy lifts, the next might focus on volume. This harmonic progression prevents staleness and keeps your body responsive.
Expert Crescendo: Periodization, when embraced with a conductor’s precision, transforms your training routine into a nuanced symphony. As you navigate the phases and cycles, envision your bench press strength growing like a melody, building towards a crescendo of personal records.
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3.1.2 Recovery
Note: In the melodic cadence of strength training, Recovery is the gentle refrain that harmonizes with the exertion of your efforts. As we explore the nuances of this essential component, envision it as the serene interlude that rejuvenates your body, preparing it for the crescendos yet to come.
Rhythms of Recovery: Prioritizing Rest and Restoration
- Sleep Sanctuary: Imagine your body as a virtuoso preparing for an encore. Adequate sleep, the virtuoso’s sanctuary, is crucial. Aim for 7-9 hours of quality sleep each night, where your body undergoes crucial repair, replenishing the energy spent during your training symphony.
- Nutrient Symphony: Consider your diet as the musical notes that fuel your performance. Ensure a well-balanced composition of protein, carbohydrates, and healthy fats. This nutrient symphony not only supports your workouts but also aids in the recovery process.
- Active Recovery Intermezzo: Integrate moments of active recovery, akin to the soothing intermezzo in a musical composition. Light activities like walking or yoga on rest days promote blood flow, alleviate muscle stiffness, and contribute to overall recovery.
Expert Crescendo: Hausswirth et al. (2013) provide scientific notes to this recovery melody, emphasizing the evidence of disturbed sleep and increased illness in overreached athletes. Let the rhythm of recovery be your guiding score, ensuring sustained well-being amidst the demands of your training.
Mastering the Recovery Rhythm: A Sonata of Well-Being
- Mindful Hydration: Hydration is the underlying tempo of your recovery sonata. Ensure adequate water intake to facilitate nutrient transport, support cellular function, and prevent dehydration—a dissonance in the harmonious interplay of recovery.
- Epsom Salt Serenade: Consider Epsom salt baths as the soothing serenade for your muscles. The magnesium-rich salts aid in muscle relaxation, reducing soreness and adding a therapeutic note to your recovery routine.
Style Symphony: In the ballet of recovery, each element contributes to the harmony of well-being. Sleep, nutrition, active recovery, and even the soothing notes of Epsom salt baths—each plays a vital role in the recovery symphony.
Incorporating Recovery into Your Symphony of Strength
- Scheduled Rest Movements: Integrate scheduled rest days as intentional pauses in your training symphony. These days are not a silence but a strategic rest, allowing your body to rejuvenate for the upcoming crescendos.
- Hydration as a Musical Note: Carry a water bottle as your musical instrument, ensuring hydration is a constant note throughout your day. The clarity of this note supports your recovery rhythm.
Style Crescendo: Recovery, when embraced with mindfulness, transforms your strength training from a series of workouts into a harmonious symphony. As you prioritize rest and restoration, envision your body rejuvenating, ready to create beautiful notes in your next training movement.
3.1.3 Consistency
Note: In the timeless sonnet of strength training, Consistency is the ink that scripts your narrative. As we explore the intricacies of this unwavering principle, envision it as the steady rhythm that shapes your strength symphony, transforming a series of notes into a masterpiece.
The Marathon of Consistency: Staying the Course
- Structured Routine: Envision your training routine as the musical score that unfolds each day. Craft a schedule that aligns with your lifestyle, creating a structured routine. Consistency, much like the recurring motif in a melody, breeds habit and fortifies commitment.
- Mindful Progression: Every note in your strength symphony contributes to the overarching melody of progress. Track your lifts, monitor your progress, and adjust your training accordingly. Consistency, coupled with mindful adjustments, forms the cadence of continuous improvement.
Style Symphony: Kraemer et al. (2002) contribute to the melody of consistency, underscoring its paramount importance in achieving and maintaining strength gains. In the ever-evolving landscape of fitness trends, the steadfast commitment to your training regimen becomes the enduring narrative.
Mastering Consistency: An Ode to Commitment
- Commitment as a Virtue: Commitment is the virtuous refrain that echoes through your journey. Embrace the commitment to your scheduled workouts, treating them as non-negotiable appointments with your strength destiny.
- Mindful Adaptation: Much like a composer fine-tunes a piece, be mindful of adaptations. Life’s symphony may present variations—a hectic schedule, unexpected challenges. Adapt your routine without sacrificing the essence of consistency.
Style Crescendo: In the grand overture of consistency, each workout is not merely a repetition but a nuanced expression of your commitment. As you stay true to the rhythm of your training routine, envision your strength symphony swelling to new heights.
Incorporating Consistency into Your Symphony of Strength
- Scheduled Symphony: Structure your training days as scheduled symphonies. Consistency thrives on routine, and having designated workout days establishes a predictable rhythm for your strength journey.
- Adaptable Notes: Life’s composition may introduce new notes—a busy week, unforeseen events. Instead of abandoning your symphony, adapt the notes. Shorten a workout if needed, but keep the melody playing consistently.
Expert Crescendo: Consistency, when approached with dedication, transforms your strength training into a lifelong concerto. As you adhere to your routine, envision each workout as a note, building a crescendo of strength that resonates through the chapters of your fitness journey.
Overview: Elevate Your Bench Press Game
Epilogue: In the final movement of our strength symphony, remember that the pursuit of a bigger bench press is not a sprint but a sonnet. Embrace the journey, refine your technique, and let the synergy of science and commitment lead you to unparalleled strength.
In the cadence of your bench press journey, every rep is a note, and every set is a stanza. With the knowledge of proper form, the inclusion of targeted exercises, and the orchestration of periodization, recovery, and consistency, you are poised to elevate your bench press game to new crescendos.
Your The Five Must Do Exercises for A Bigger bench press journey is a tale of resilience, dedication, and triumph. May your strength symphony resonate with power and echo through the annals of your personal achievements.
References:
1. Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2017). Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. Journal of Strength and Conditioning Research, 31(12), 3508–3523.*
2. Glass, S. C., & Armstrong, T. (1997). Electromyographical Activity of the Pectoralis Muscle During Incline and Decline Bench Presses. Journal of Strength and Conditioning Research, 11(3), 163–167.*
3. Saeterbakken, A. H., & Fimland, M. S. (2013). Effects of Body Position and Loading Modality on Muscle Activity and Strength in Shoulder Presses. Journal of Strength and Conditioning Research, 27(7), 1824–1831.*
4. Davies, T., Orr, R., Halaki, M., & Hackett, D. (2016). Effect of Performing Bi-Set Resistance Training During the Competitive Season on Performance and Performance Markers in Elite Youth Soccer Players. Journal of Strength and Conditioning Research, 30(6), 1580–1587.*
5. Smith, B. R., Ficek, K., Kemp, T. J., & Maly, M. R. (2018). The acute effects of a low-load upper-body resistance exercise session on strength and power performance. Journal of Strength and Conditioning Research, 32(12), 3376–3383.
6. Kritz, M., Cronin, J., & Hume, P. (2009). The bodyweight squat: A movement screen for the squat pattern. Strength and Conditioning Journal, 31(1), 76–85.
7. Stone, M. H., Stone, M. E., & Sands, W. A. (2007). Principles and Practice of Resistance Training. Human Kinetics.
8. Hausswirth, C., Louis, J., Aubry, A., Bonnet, G., Duffield, R., Le Meur, Y., … & Toussaint, J. F. (2013). Evidence of disturbed sleep and increased illness in overreached endurance athletes. Medicine and Science in Sports and Exercise, 45(7), 1406–1415.
9. Featured image @Unsplash, freepik, pexels (com)
10. Featured stream @Youtube, freepik, pexels (com)