The Work Capacity seminar originally aired on May 28, 2016.
Click to download the study guide.
Time Stamps
0:00 Introduction
1:37 Section 1…What Is Work Capacity?
4:33 Section 2…Am I Making Progress?
8:47 Section 3….General Adaptation Syndrome
24:22 Section 4…Why Do I Feel Weaker
48:19 Section 5…Recovery
1:07:10 Section 6 Body Composition
1:13:56 Section 7 Cardio & Anaerobic Fuel
1:22:10 Section 8 Increasing Your Work Capacity
1:36:38 Section 9 Monitoring Your Workouts
Sources
Moderate volume better than either high or low volume – one example here: http://www.ncbi.nlm.nih.gov/pubmed/16503695
General adaptation syndrome: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2038162/pdf/brmedj03603-0003.pdf
Impulse response model: http://www.ncbi.nlm.nih.gov/pubmed/23728131
Cytokine hypothesis of overtraining: http://www.ncbi.nlm.nih.gov/pubmed/10694113
Repeated Bout Effect: https://www.researchgate.net/publication/13074999_Exercise-Induced_Muscle_Damage_and_Potential_Mechanisms_for_the_Repeated_Bout_Effect
Energy expenditure scaling with work rate/energy expenditure with deadlift: http://www.ncbi.nlm.nih.gov/pubmed/10912892
Importance of aerobic energy system for lifters: http://www.ncbi.nlm.nih.gov/pubmed/11194103 and http://ajpendo.physiology.org/content/277/5/E890.long. More info here: https://www.strongerbyscience.com/avoiding-cardio-could-be-holding-you-back/
Exercise and parasympathetic nervous system: http://www.fac.org.ar/tcvc/llave/c243/deligian.PDF
Concurrent training meta-analysis: http://www.ncbi.nlm.nih.gov/pubmed/22002517
Strength training for aerobic gainz: https://www.asep.org/asep/asep/JEPonlineJUNE2012_Steele.pdf
More info on blood flow restriction (with sources): https://www.strongerbyscience.com/blood-flow-restriction-the-holy-grail-for-accessory-work/
Strength endurance effects with high reps (with sources): https://www.strongerbyscience.com/the-new-approach-to-training-volume/
Bad stuff with decreased sleep (mental): http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/
Sleep and RER in an energy deficit: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/
Sleep and hormones: http://www.ncbi.nlm.nih.gov/pubmed/21550729
Sleep extension and improved performance: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/
Avoiding screens before bed: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/
Stress and recovery: http://www.ncbi.nlm.nih.gov/pubmed/24343323
Stress and strength gains: http://www.ncbi.nlm.nih.gov/pubmed/18545186
Mindfulness meditation: http://www.ncbi.nlm.nih.gov/pubmed/18387018
Ratio of fat/lean mass gain: http://www.ncbi.nlm.nih.gov/pubmed/10865771
Bodyfat, inflammation, and anabolic/catabolic signaling: http://www.ncbi.nlm.nih.gov/pubmed/25695947, http://ir.uiowa.edu/cgi/viewcontent.cgi?article=3290&context=etd