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Good morning. Research shows moderate squat volume beats high and low volume for strength gains, Kosta Telegadas breaks down why the Keiser M3i earned its place in weight rooms, and Belmont hired Logan Sanders from Central Arkansas. Let's get into it...
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🏋️♀️ Moderate Squat Volume Optimizes Strength Gains When Fatigue Is Controlled
A study of 36 resistance-trained men doing squats twice per week for 8 weeks tested three volumes: LOW (48 total reps), MOD (144 reps), and HIG (312 reps). Short rest periods between reps minimized fatigue to isolate volume effects.
Results: MOD achieved the greatest strength gains in an inverted U-shaped relationship. All groups showed similar hypertrophy (~7-10% CSA increases), suggesting that when fatigue is controlled, hypertrophy depends more on effort than total volume. HIG showed the greatest EMG increases. The takeaway: more volume doesn't always mean better results. There's a sweet spot, and going past it can hurt your gains. Read More
💪 Belmont Hires Logan Sanders as Assistant Director of Sports Performance
Belmont hired Logan Sanders from Central Arkansas as Assistant Director of Sports Performance.
Sanders spent three years at Central Arkansas, helping the Bears win conference championships in men's basketball, softball, volleyball, golf, and track & field during their transition to the ASUN. Before that, he worked at Texas A&M-Corpus Christi for two years alongside Belmont's current Director of Sport Performance Lee Scott. Sanders has experience with KINEXON, Vitruve, Hawkins Dynamics, and TeamBuildr. He's NSCA certified and trained in martial arts. Read More
🚴 Why the Keiser M3i Belongs in Performance Weight Rooms
Kosta Telegadas makes the case for the Keiser M3i in high-performance environments. Off-feet conditioning separates metabolic load from mechanical load—building energy systems without impact wear and tear.
The M3i uses non-contact magnetic resistance that stays consistent (no friction, no wear) and is EN957-10 certified for power accuracy, so you can trust the wattage and program with precision. Sample uses: aerobic capacity (30-45 min at 60-70% peak power), maximal aerobic power (5-6 x 3 min at 90-95%), anaerobic repeat power (8-10 x 20 sec hard), and return-to-play progressions. When your tools are reliable, your decisions get better. Read More
📊 CMJ Reliability Study in Elite Academy Soccer Players
A study of 14 elite academy soccer players found excellent CMJ reliability when tested over 8 days in-season. Most metrics showed CVs under 10% and ICCs above 0.75.
Eccentric phase metrics were particularly reliable (CVs between 2.9-7.03%). The CVs were substantially lower than most previous studies, suggesting reliability improves when athletes perform CMJs regularly and compete at a high level. The lesson: reliability data from recreational populations doesn't translate to elite settings. Assess your own team instead of relying on published norms. Read More
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