# Weight Training Resources

Curated, high-trust only. Knowledge feeds the lessons; Wisdom is where to test skills
in the real world. Every entry is annotated with *when to reach for it*.

## Knowledge

### Training variables (volume, frequency, load, effort, rest)
- [Schoenfeld, Ogborn & Krieger (2017) — weekly volume dose-response meta-analysis (J Sports Sci)](https://pubmed.ncbi.nlm.nih.gov/27433992/)
  The graded "more sets = more growth" relationship (~+0.37%/set; 10+ sets/wk superior). Use for: weekly set targets.
- [Pelland et al. (2026) — volume & frequency dose-response meta-regression (Sports Med)](https://pubmed.ncbi.nlm.nih.gov/41343037/)
  Newest, best-powered analysis. Growth rises with volume but with diminishing returns; frequency's independent effect is negligible (but aids strength). Use for: how much is "enough."
- [Schoenfeld, Ogborn & Krieger (2016) — frequency meta-analysis (Sports Med)](https://pubmed.ncbi.nlm.nih.gov/27102172/)
  Training a muscle ≥2×/week beats 1×/week at equated volume. Use for: why full-body 3×/week.
- [Schoenfeld et al. (2017) — low- vs high-load meta-analysis (JSCR)](https://journals.lww.com/nsca-jscr/fulltext/2017/12000/strength_and_hypertrophy_adaptations_between_low_.31.aspx)
  Muscle grows across a wide rep range when near failure; heavy load still wins for strength. Use for: rep-range choices.
- [Robinson, Pelland et al. (2024) — proximity-to-failure meta-regression (Sports Med)](https://link.springer.com/article/10.1007/s40279-024-02069-2)
  Closer to failure = slightly more growth; strength is failure-insensitive. Use for: how hard to push (RIR).
- [Refalo et al. (2023) — training-to-failure meta-analysis (PMC)](https://pmc.ncbi.nlm.nih.gov/articles/PMC9935748/)
  Failure is not required for hypertrophy. Use for: reassurance you can leave reps in reserve.
- [Schoenfeld et al. (2016) — longer rest periods (JSCR)](https://journals.lww.com/nsca-jscr/fulltext/2016/07000/longer_interset_rest_periods_enhance_muscle.3.aspx)
  3-min rest beat 1-min for size AND strength. Use for: rest-period guidance.

### Realistic expectations, ageing & metabolic health
- [Lyle McDonald — Genetic Muscular Potential / rate of gain](https://bodyrecomposition.com/muscle-gain/genetic-muscular-potential)
  The canonical evidence-based-coach model for year-by-year muscle-gain rates (with age caveat). Use for: honest goal-setting.
- [MacroFactor / Stronger By Science — Body Recomposition guide](https://macrofactor.com/recomposition/)
  Who can recomp, body-fat thresholds, ≤500 kcal deficit / ≤0.5 kg-per-week rule. Use for: recomp strategy.
- [RT & HbA1c meta-analysis — type 2 diabetes (PMC8915309)](https://pmc.ncbi.nlm.nih.gov/articles/PMC8915309/)
  Resistance training lowers HbA1c ~0.39%. Use for: metabolic-health claims.
- [RT & resting metabolic rate meta-analysis (PubMed 32397898)](https://pubmed.ncbi.nlm.nih.gov/32397898/)
  RT is the only modality with a significant RMR bump (+96 kcal/day) — and why the "muscle torches calories" claim is overstated. Use for: un-hyped metabolism talk.
- [Mitchell et al. (2012) — sarcopenia review (Frontiers in Physiology)](https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2012.00260/full)
  Muscle loss ~0.5–1%/yr from the 30s–40s; strength lost 2–5× faster than mass. Use for: the "why start at 40" case.

### Nutrition & recovery
- [Morton et al. (2018) — protein dose-response meta-analysis (BJSM / PMC)](https://pmc.ncbi.nlm.nih.gov/articles/PMC5867436/)
  The ~1.6 g/kg/day plateau (CI up to ~2.2). The single best protein citation. Use for: daily protein target.
- [Jäger et al. (2017) — ISSN Position Stand: Protein & Exercise (JISSN)](https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8)
  1.4–2.0 g/kg/day; more in a deficit. Use for: protein in a cut.
- [Schoenfeld & Aragon (2018) — protein per meal (JISSN)](https://pmc.ncbi.nlm.nih.gov/articles/PMC5828430/)
  ~0.4 g/kg per meal across ≥4 meals. Use for: protein distribution.
- [Kreider et al. (2017) — ISSN Position Stand: Creatine (JISSN)](https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z) · [Examine — Creatine](https://examine.com/supplements/creatine/)
  3–5 g/day, safe, the only near-essential supplement. Use for: supplement decisions.
- [Helms et al. (2014) — natural-physique recommendations (JISSN)](https://pmc.ncbi.nlm.nih.gov/articles/PMC4033492/)
  0.5–1%/week loss rate to retain muscle. Use for: fat-loss pacing.
- [Devries et al. (2018) — higher protein does not impair kidney function (J Nutr)](https://pmc.ncbi.nlm.nih.gov/articles/PMC6236074/)
  Debunks the protein-kidney myth in healthy adults. Use for: L8 myth-busting.
- [Schoenfeld & Aragon (2018) — protein per meal (JISSN)](https://pmc.ncbi.nlm.nih.gov/articles/PMC5828430/)
  ~0.4 g/kg per meal, leucine threshold. Use for: L8 distribution / the calculator.

### Supplements — the evidence-based shelf (L9)
- [Kreider et al. (2017) — ISSN Position Stand: Creatine (JISSN)](https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/)
  The authoritative creatine reference: efficacy, 3–5 g/day dosing, monohydrate superiority, 5-yr safety. Use for: L9.
- [Antonio et al. (2021) — Creatine: common questions & misconceptions (JISSN)](https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/)
  Debunks water-bloat, hair-loss, fancy forms, loading-necessity. Use for: L9 myth-busting.
- [Hultman et al. (1996) — Muscle creatine loading (J Appl Physiol)](https://pubmed.ncbi.nlm.nih.gov/8828669/)
  Loading vs 3 g/day reach the SAME plateau. Use for: the L9 saturation chart.
- [“Requiem for creatine-induced kidney failure” (2023)](https://pmc.ncbi.nlm.nih.gov/articles/PMC10054094/)
  The serum-creatinine-vs-kidney-function explainer. Use for: L9 safety.
- [Chilibeck et al. (2017) — creatine + RT in older adults (meta-analysis)](https://pmc.ncbi.nlm.nih.gov/articles/PMC5679696/)
  Effect sizes (lean mass, strength); relevance to 40+. Use for: L9 effects.
- [Guest et al. (2021) — ISSN Position Stand: Caffeine (JISSN)](https://pmc.ncbi.nlm.nih.gov/articles/PMC7777221/)
  3–6 mg/kg pre-training. Use for: the L9 shelf.
- [Xu et al. (2024) — creatine & cognition meta-analysis](https://pmc.ncbi.nlm.nih.gov/articles/PMC11275561/)
  Emerging memory/processing benefits — keep clearly hedged. Use for: L9 "bonus".

### Form & technique (L5–L7)
- [Barbell Medicine — How to Squat](https://www.barbellmedicine.com/blog/how-to-squat/) · [How to Bench Press](https://www.barbellmedicine.com/blog/how-to-bench-press/)
  Evidence-based, rehab-aware cueing (bracing, stance, scapular set, bar path). Use for: L5/L6 cues.
- [Squat University — How to Fix Knee Cave](https://squatuniversity.com/2017/07/20/how-to-fix-knee-cave/)
  Knee valgus is a motor-control issue; cueing/band fixes. Use for: L5 fault-finder.
- [Barbell Rehab — Overhead-press grip: keep a neutral, in-line wrist](https://barbellrehab.com/overhead-press-grip/)
  The exact wrist position for the scaphoid — grip in the heel of the palm. Use for: L6 wrist rule.
- Demo videos: [trap-bar deadlift (Alan Thrall)](https://www.youtube.com/watch?v=TU2xZ7s4jus) · [goblet squat](https://www.youtube.com/watch?v=MeIiIdhvXT4) · [RDL (E3 Rehab)](https://www.youtube.com/watch?v=uhghy9pFIPY) · [neutral DB bench (BarBend)](https://barbend.com/neutral-grip-dumbbell-bench-press/) · [neutral lat pulldown (Catalyst)](https://www.catalystathletics.com/exercise/861/Neutral-Grip-Lat-Pulldown/)
- [Helms et al. (2016) — RIR-based RPE scale (PMC)](https://pmc.ncbi.nlm.nih.gov/articles/PMC4961270/) · [Steele et al. (2017) — beginners underpredict failure (PeerJ)](https://peerj.com/articles/4105/)
  The RIR/RPE scale + the "beginners stop too early" evidence. Use for: L7 calibrating effort.

### Program design & rehab-aware coaching
- [Barbell Medicine — Novice/Intermediate/Advanced training](https://www.barbellmedicine.com/blog/novice-intermediate-advanced-strength-training/)
  Physician critique of rigid linear progression; supports RIR/autoregulation. Rehab-aware — good given the wrist. Use for: progression scheme.
- [r/Fitness Basic Beginner Routine + The Fitness Wiki](https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/)
  Curated, low-broscience beginner programme & encyclopaedia. Use for: a sanity-checked template.
- [Ribeiro et al. (2020) — specific warm-up for squat & bench (IJERPH/PMC)](https://pmc.ncbi.nlm.nih.gov/articles/PMC7558980/)
  Ramping warm-up sets improve performance vs a single light set. Use for: warm-up design.
- [Peak Physio — Scaphoid fractures: biomechanics & return to load](https://www.peak-physio.com.au/conditions/scaphoid-fractures-2/)
  Confirms scaphoid is aggravated by loaded wrist extension; staged return. Use for: wrist-sparing rationale.

### Mechanism & biomechanics (the science lessons L2–L4)
- [Wackerhage et al. (2019) — Stimuli & sensors that initiate hypertrophy (J Appl Physiol)](https://pubmed.ncbi.nlm.nih.gov/30335577/)
  The modern mechanism: tension primary, damage not a driver, metabolic stress uncertain. Use for: L2 "how muscle grows".
- [Damas et al. (2016) — Early CSA = edema, true hypertrophy later (J Physiol)](https://pmc.ncbi.nlm.nih.gov/articles/PMC5023708/)
  Why month-one "size" is mostly swelling. Use for: the L2 expectation-setting scrubber.
- [Schoenfeld (2010) — The mechanisms of muscle hypertrophy (JSCR)](https://pubmed.ncbi.nlm.nih.gov/20847704/)
  The original three-mechanism model — cite as the historical view that's since been revised.
- [Kompf & Arandjelović (2016) — The sticking point in resistance exercise (Sports Med)](https://pmc.ncbi.nlm.nih.gov/articles/PMC4887540/)
  Moment arms → sticking point. Use for: L3 torque simulator.
- [Schoenfeld & Grgic (2020) — Range of motion & muscle development (SAGE Open Med)](https://pubmed.ncbi.nlm.nih.gov/32030125/) · [Kassiano et al. (2023) — long-length training (JSCR)](https://pubmed.ncbi.nlm.nih.gov/37015016/)
  Full ROM ≥ partial; load the stretch. Lengthened-partials = emerging. Use for: L3 ROM section.
- [Erhart et al. (2020) — Wrist movements induce torque/shear in the scaphoid (J Orthop Surg Res)](https://pmc.ncbi.nlm.nih.gov/articles/PMC7457810/)
  Loaded extension is the scaphoid's worst direction. Use for: L3 wrist load-path toggle.
- [Richter & Hargreaves (2013) — Exercise, GLUT4 & muscle glucose uptake (Physiol Rev)](https://journals.physiology.org/doi/full/10.1152/physrev.00038.2012)
  The two GLUT4 doors; contraction is insulin-independent. Use for: L4 "two doors" simulator.
- [DeFronzo & Tripathy (2009) — Muscle insulin resistance is the primary T2D defect (Diabetes Care)](https://pmc.ncbi.nlm.nih.gov/articles/PMC2811436/)
  Muscle = ~70–80% of insulin-driven glucose disposal. Use for: L4 "the sink".
- [Pedersen & Febbraio (2008) — Muscle as an endocrine organ / IL-6 (Physiol Rev)](https://journals.physiology.org/doi/full/10.1152/physrev.90100.2007)
  Myokines; the beneficial exercise IL-6 spike. Use for: L4 myokines (keep irisin hedged).

## Wisdom (Communities)
- [r/Fitness](https://www.reddit.com/r/Fitness) + [The Fitness Wiki](https://thefitness.wiki/)
  Large, strictly moderated, low-broscience. Post form-check videos in the daily thread. Use for: form checks, beginner Qs.
- [Barbell Medicine Forum](https://forum.barbellmedicine.com/)
  Physician-run, rehab-aware Training Q&A. Use for: training around the scaphoid history.

## Gaps
- No source yet on **specific machine selection** — fill once gym equipment is confirmed.
- No detailed **lift-technique video library** chosen yet (form coaching for future lessons).