Uploaded September 2017 | Updated September 2026, 2 hours ago
In this video, I discuss and demonstrate my top 5 tips for improving your workouts and making progress faster! Please hit the "LIKE" button if you found it helpful!
THE BEST PLAN FOR BOOTY GAINS: mariewoldfitness.com/product/sculpted-strong-vol-1
& GET A SNEAK PEEK/FREE WORKOUT HERE: mariewoldfitness.com/free-workout
SUPPLEMENTS I USE:
PEScience.com/119.html [30% off code: MARIE]
•FIND ME ON•
Instagram: @mariewoldfitness
Twitter: @mariewoldfit
Snapchat: mariewoldfit
•SIGN UP FOR MY NEWSLETTER•
eepurl.com/cyMsKj
•CHECK OUT MY SPONSORS
- PEScience.com [MARIE = 30% off]
- AlphaleteAthletics.com
- BiteMeals.com [MARIE = 5% off]
- BodyBuilding.com [MARIEWOLD10 = 10% off code]
I hope you guys enjoy this informative video! I worked really hard to make it as simple and helpful as possible without leaving anything important out (:
Please be sure to subscribe to my channel so you don't miss future workout videos, vlogs, recipes, or anything else! XOXO
•REFERENCES•
Warm-Up Studies:
1) Huge list of studies: bretcontreras.com/what-does-sports-science-research-have-to-say-about-warming-up
2) Barroso, Renato, et al. “The Effects of Different Intensities and Durations of the General Warm-up on Leg Press 1RM.” Journal of Strength and Conditioning Research, vol. 27, no. 4, 2013, pp. 1009–1013., doi:10.1519/jsc.0b013e3182606cd9.
3) Behm, David G., and Anis Chaouachi. “A Review of the Acute Effects of Static and Dynamic Stretching on Performance.” European Journal of Applied Physiology, vol. 111, no. 11, Apr. 2011, pp. 2633–2651., doi:10.1007/s00421-011-1879-2.
4) Fradkin, Andrea J, et al. “Effects of Warming-up on Physical Performance: A Systematic Review With Meta-Analysis.” Journal of Strength and Conditioning Research, vol. 24, no. 1, 2010, pp. 140–148., doi:10.1519/jsc.0b013e3181c643a0.
5) Kay, Anthony D., and Anthony J. Blazevich. “Effect of Acute Static Stretch on Maximal Muscle Performance.” Medicine & Science in Sports & Exercise, vol. 44, no. 1, 2012, pp. 154–164., doi:10.1249/mss.0b013e318225cb27.
6) Shellock F. G., et al. Warming-up and stretching for improved physical performance and prevention of injuries. Sports Med. 1985 Jul-Aug;2(4):267-78.
7) Simic, L., et al. “Does Pre-Exercise Static Stretching Inhibit Maximal Muscular Performance? A Meta-Analytical Review.” Scandinavian Journal of Medicine & Science in Sports, vol. 23, no. 2, Aug. 2012, pp. 131–148., doi:10.1111/j.1600-0838.2012.01444.x.
Mind-Muscle Connection Studies:
1) bretcontreras.com/wp-content/uploads/Attentional-Focus-for-Maximizing-Muscle-Development-The-Mind-Muscle-Connection.pdf
^^^ Peer-reviewed article that cites 12 additional studies
Rest Period Length Studies:
1) Robinson, J et al. Effects of different weight training exercise/rest intervals on strength, power, and high intensity exercise endurance. J. Strength Cond. Res. 9:216-221, 1995.
2) Salles, Belmiro Freitas De, et al. “Rest Interval between Sets in Strength Training.” Sports Medicine, vol. 39, no. 9, 2009, pp. 765–777., doi:10.2165/11315230-000000000-00000.
Articles with multiple references:
bodybuilding.com/fun/issa111.htm
bodybuilding.com/content/what-is-the-optimal-time-between-sets-for-muscle-growth.html
Protein Intake Studies:
1) Biolo, Gianni, et al. "An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein." American Journal of Physiology-Endocrinology And Metabolism 273.1 (1997): E122-E129.
2) Kerksick, C. M., et al. The effect of protein and amino acid supplementation in performance and training adaptations during ten weeks of resistance training. Journal of Strength and Conditioning Research 20(3), 643–653, 2006.
3) Soop, M., et al. Coingestion of whey protein and casein in a mixed meal: demonstration of a more sustained anabolic effect of casein. Am J Physiol Endocrinol Metab. 303(1):E152-62, 2012.
4) Reidy, P. T., et al. Protein Blend Ingestion Following Resistance Exercise Promotes Human Muscle Protein Synthesis. Journal of Nutrition 143(4):410-416, 2013.
5) Reidy, P. T., et al. Soy-dairy protein blend and whey protein ingestion after resistance exercise increases amino acid transport and transporter expression in human skeletal muscle. Journal of Applied Physiology, In press, 2014.
In this video, I discuss and demonstrate my top 5 tips for improving your workouts and making progress faster! Please hit the "LIKE" button if you found it helpful!
THE BEST PLAN FOR BOOTY GAINS: mariewoldfitness.com/product/sculpted-strong-vol-1
& GET A SNEAK PEEK/FREE WORKOUT HERE: mariewoldfitness.com/free-workout
SUPPLEMENTS I USE:
PEScience.com/119.html [30% off code: MARIE]
•FIND ME ON•
Instagram: @mariewoldfitness
Twitter: @mariewoldfit
Snapchat: mariewoldfit
•SIGN UP FOR MY NEWSLETTER•
eepurl.com/cyMsKj
•CHECK OUT MY SPONSORS
- PEScience.com [MARIE = 30% off]
- AlphaleteAthletics.com
- BiteMeals.com [MARIE = 5% off]
- BodyBuilding.com [MARIEWOLD10 = 10% off code]
I hope you guys enjoy this informative video! I worked really hard to make it as simple and helpful as possible without leaving anything important out (:
Please be sure to subscribe to my channel so you don't miss future workout videos, vlogs, recipes, or anything else! XOXO
•REFERENCES•
Warm-Up Studies:
1) Huge list of studies: bretcontreras.com/what-does-sports-science-research-have-to-say-about-warming-up
2) Barroso, Renato, et al. “The Effects of Different Intensities and Durations of the General Warm-up on Leg Press 1RM.” Journal of Strength and Conditioning Research, vol. 27, no. 4, 2013, pp. 1009–1013., doi:10.1519/jsc.0b013e3182606cd9.
3) Behm, David G., and Anis Chaouachi. “A Review of the Acute Effects of Static and Dynamic Stretching on Performance.” European Journal of Applied Physiology, vol. 111, no. 11, Apr. 2011, pp. 2633–2651., doi:10.1007/s00421-011-1879-2.
4) Fradkin, Andrea J, et al. “Effects of Warming-up on Physical Performance: A Systematic Review With Meta-Analysis.” Journal of Strength and Conditioning Research, vol. 24, no. 1, 2010, pp. 140–148., doi:10.1519/jsc.0b013e3181c643a0.
5) Kay, Anthony D., and Anthony J. Blazevich. “Effect of Acute Static Stretch on Maximal Muscle Performance.” Medicine & Science in Sports & Exercise, vol. 44, no. 1, 2012, pp. 154–164., doi:10.1249/mss.0b013e318225cb27.
6) Shellock F. G., et al. Warming-up and stretching for improved physical performance and prevention of injuries. Sports Med. 1985 Jul-Aug;2(4):267-78.
7) Simic, L., et al. “Does Pre-Exercise Static Stretching Inhibit Maximal Muscular Performance? A Meta-Analytical Review.” Scandinavian Journal of Medicine & Science in Sports, vol. 23, no. 2, Aug. 2012, pp. 131–148., doi:10.1111/j.1600-0838.2012.01444.x.
Mind-Muscle Connection Studies:
1) bretcontreras.com/wp-content/uploads/Attentional-Focus-for-Maximizing-Muscle-Development-The-Mind-Muscle-Connection.pdf
^^^ Peer-reviewed article that cites 12 additional studies
Rest Period Length Studies:
1) Robinson, J et al. Effects of different weight training exercise/rest intervals on strength, power, and high intensity exercise endurance. J. Strength Cond. Res. 9:216-221, 1995.
2) Salles, Belmiro Freitas De, et al. “Rest Interval between Sets in Strength Training.” Sports Medicine, vol. 39, no. 9, 2009, pp. 765–777., doi:10.2165/11315230-000000000-00000.
Articles with multiple references:
bodybuilding.com/fun/issa111.htm
bodybuilding.com/content/what-is-the-optimal-time-between-sets-for-muscle-growth.html
Protein Intake Studies:
1) Biolo, Gianni, et al. "An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein." American Journal of Physiology-Endocrinology And Metabolism 273.1 (1997): E122-E129.
2) Kerksick, C. M., et al. The effect of protein and amino acid supplementation in performance and training adaptations during ten weeks of resistance training. Journal of Strength and Conditioning Research 20(3), 643–653, 2006.
3) Soop, M., et al. Coingestion of whey protein and casein in a mixed meal: demonstration of a more sustained anabolic effect of casein. Am J Physiol Endocrinol Metab. 303(1):E152-62, 2012.
4) Reidy, P. T., et al. Protein Blend Ingestion Following Resistance Exercise Promotes Human Muscle Protein Synthesis. Journal of Nutrition 143(4):410-416, 2013.
5) Reidy, P. T., et al. Soy-dairy protein blend and whey protein ingestion after resistance exercise increases amino acid transport and transporter expression in human skeletal muscle. Journal of Applied Physiology, In press, 2014.
