So, you’ve made the decision to start at the gym, but now you find yourself standing there, surrounded by an array of equipment, with no idea what you should be doing, how much and when. Fear not, here’s a super simple guide to help you through the process of selecting the right exercises for your workout routine.

If you want to understand the methodologies behind the programs, below are the frameworks used and how you can starting thinking about designing your own program. 

Understanding the Framework: Building Your Workout

Before you dive headfirst into it, it’s crucial to have a well-structured plan in place. Think of your workout as a puzzle, with different pieces representing muscle groups. Here’s a simple framework to help you design your workouts effectively:

1. Primary Muscle Groups: Categorize your workouts based on major muscle groups such as chest (push movements), back (pull movements), and legs. These larger muscle groups require more energy and effort, which will help you maximize calorie burn and muscle development.

2. Secondary Muscle Groups: Once you’ve tackled the main muscle groups, focus on secondary areas like arms (biceps/triceps), calves, side and rear delts, and abs. These areas enhance overall symmetry and contribute to a well-rounded physique.

Choosing the Right Equipment

Gym equipment can be broadly classified into two categories: free weights and machines. Here’s a breakdown:

– Free Weights (Barbells & Dumbbells): These classics are great for building muscle and burning calories. However, they do require proper technique and focus to avoid injury. Begin your workout with free weight exercises, when your energy and focus are at their peak.

– Machines (Pin Loaded and Plate Loaded): Machines provide stability and are excellent for isolating specific muscle groups. Since they require less focus on stabilization, consider placing them toward the end of your workout when fatigue sets in.

Crafting Your Plan of Action

Here’s a step-by-step guide to ensure your workouts are effective and rewarding:

Do’s:

1. Select a Suitable Program: Choose a program that matches your experience level and goals. Whether you’re a beginner or aiming to level up, there’s a plan for you. Click here to access a bunch of free programs.
2. Track Your Progress: Utilize workout tracking apps like Trainerize or Strong to keep tabs on your progress. This not only helps you stay motivated but also allows you to see how far you’ve come.
3. Prioritize Incremental Increases: Avoid making drastic leaps in weight compared to your previous workouts. Aim for gradual increments of 5-10% to ensure steady progress without risking injury.

Don’ts:

1. Wing It: Walking into the gym without a plan is like embarking on a journey without a map. Have your workout routine sorted before you hit the gym.
2. Jump in Weight: Resisting the urge to lift heavier weights than you’re ready for is crucial. Focus on gradual progression to prevent injury and promote consistent growth.

Navigating gym equipment may initially seem overwhelming, but with a structured plan and a bit of guidance, you’ll be well on your way to mastering the art of exercise selection. Remember, a well-rounded routine that targets larger muscle groups first will yield better results in terms of muscle building and calorie burning. So, don’t just pick up any equipment that’s available—make informed choices that align with your goals and energy levels during your workout.

And if you’re seeking a program that fits your fitness level and goals like a glove, remember to check out the free programs we offer at Dukes Gym. With a little dedication and the right equipment, you’re on the path to a stronger, healthier you!

So, you’ve decided to embark on a journey to a healthier, fitter you. That’s fantastic! But now comes the question: how often should you hit the gym? Whether you’re a gym newbie or a seasoned athlete, finding the right training frequency is a major factor in achieving your goals without injuring yourself.

Getting Started: Beginners’ Routine

If you’re new to the gym, starting with three days of training per week is a great foundation. Spread these days out and ensure you have a day of rest in between each workout. This will give your body time to recover and adapt to the new stress you’re putting it through.

But here’s the thing – if you find yourself feeling super sore after a workout, to the point where tying your shoes feels like an Olympic feat, don’t hesitate to give yourself an extra day of rest. Your body might just need some additional time to recover.

Intermediate to Advanced Lifters: Tailoring Your Frequency

For those who’ve been around the gym for a few years, the answer to “how often should I train?” gets a bit more nuanced. It depends on a few factors:

1. Training Goals: Are you aiming for strength gains, muscle growth (hypertrophy), or weight loss? Different goals might require different training frequencies.

 2. Current Fitness Levels: How well-conditioned your body is matters. Someone who’s been consistently working out might be able to handle more frequent sessions than someone just starting out.

 3. Recovery Times: How quickly does your body bounce back from intense workouts? Listen to your body and adjust your frequency accordingly. You shouldn’t be heading into each session still beat up from the last. 

The Dance Between Workload and Recovery

Now, why is training frequency important? It’s all about the delicate balance between workload and recovery. Your workouts are where the magic begins – they break down those muscle fibers and challenge your body to adapt and grow stronger.

However, don’t overlook the rest and recovery phase. It’s during this downtime that your muscles actually repair and grow. So, as much as you might be tempted to hit the gym every day, remember that your body needs time to rebuild itself. Overtraining is real and it has been the downfall of many. 

Finding Your Perfect Frequency

“But how can I tell if I’m training too much or too little?” you ask. Well, one good indicator is how sore you are the day after a workout. A little soreness, often called “delayed onset muscle soreness” (DOMS), is normal. It’s a sign that your muscles are adapting to the new challenges.

 However, if you wake up feeling like you’ve been hit by a truck, you might want to scale it back a bit. Overtraining can lead to burnout and even injuries, which is the last thing you want.

The Power of Leaving a Bit in the Tank

Remember, it’s not a competition to see how much pain you can endure. A handy measure to ensure you’re not overtraining is to leave one to two reps in the tank during your sets. Pushing yourself to absolute failure every time might not be as beneficial as you think. Studies have shown that training to failure can sometimes hinder your progress.

So, there you have it – the art of finding the sweet spot in your training frequency. Whether you’re just starting out or you’ve been hitting the weights for years, remember that balance, consistency, and listening to your body are key. As always, we’re here to guide you on your fitness journey, helping you achieve your goals while avoiding burnout. So, lace up the gym shoes and let’s get started on the road to a stronger, fitter you!

So, you’ve taken the plunge and decided to step into the world of fitness. Congratulations! We know it can feel a bit intimidating, but don’t worry; you’re not alone. At Dukes Gym, we’re all about helping you feel at ease as you embark on your fitness journey.

Getting Started: Let’s Keep it Simple!

First things first, let’s get familiar with the gym’s layout. Take a moment to check out where everything is. We’ve designed our gym floor to be super easy to navigate, so finding the machines and areas you need will be a breeze.Feeling a little lost? No problemo! Our experienced trainers are here to give you a friendly tour and show you how to use the equipment safely and effectively. We want you to feel confident and avoid any injury or uncertainty.

Start with the Basics: You’ve Got This!

For all the newbies out there, it’s best to start with some simple and user-friendly equipment. Think pin-loaded machines and stationary cardio equipment. You’ll get the hang of it in no time, and then you can level up to more exciting stuff as you feel comfortable.

Form and Technique: Safety First!

Our trainers are big on safety, so they’ll teach you the right way to do each exercise, and utilise proper form with every movement. Trust us; it makes a world of difference in your workouts and helps prevent any pain/niggles down the road.

Feeling Self-Conscious? We’ve Got Your Back!

We get it; the gym can feel like a place of judgement. But here’s a secret: everyone is way more focused on their own workouts than checking you out. Still, if you want some extra support, bring a gym buddy along! It’ll make you feel more at ease.Or you can chat to our friendly staff and organise some Personal Training sessions.Prefer a bit of peace and quiet? Try visiting during off-peak hours when the gym is less crowded. You’ll have all the space you need to work on your fitness game.

Set Realistic Goals: You’re on Your Way!

Don’t worry about comparing yourself to others; we’re all on different journeys. Our trainers will help you set realistic fitness goals based on your current fitness level and what you want to achieve. Remember, it’s about celebrating your progress, no matter how small!

Confidence: It’s a Journey, Not a Sprint!

Confidence at the gym doesn’t magically appear overnight. It’s a journey of self-discovery and improvement. But don’t worry; you’ll get there step by step. At Dukes Gym, we’ve created a supportive and inclusive environment where you can thrive.So, don’t be shy; set up that equipment, focus on your form, and celebrate each little victory. You’re on your way to becoming a gym rockstar!We can’t wait to see you crush your fitness goals. Remember, we’re here to cheer you on every step of the way. You’ve got this! 🙂

If you still aren’t feeling 100% confident, our trainers are here to help. Book an appointment with a Personal Trainer HERE – https://dukesgym.com.au/personal-training/

If you’re after a summarised answer and don’t want to read a comprehensive guide, we’ll save you the time and summarise the answer in this introduction for you. 

Your Caloric intake will depend on whether you’d like to tone up, losing some fat and gaining some muscle at a reasonable rate – or whether you’d like to gain muscle at a fast rate while incurring some fat gain, or lose fat at a fast rate while limiting much muscle gain. 

To recomposition you’ll need to find your maintenance calories by determining your total daily energy expenditure (TDEE). To calculate your TDEE head here.

To expedite muscle gain, you should add 200-300 calories to your maintenance calories. 

To expedite fat loss, you should subtract 200-300 calories from your maintenance calories. 

Now if you want to understand all the intricacies and really be set up with a sound understanding to make your own nutritional decisions, we’ll expand on the above. 

Four Main factors will need to be analysed and determined to accurately gauge your caloric intake. 

1. Primary goal
2. Your current body composition
3. Your level of training experience 
4. Your Body’s biofeedback. 

1.      YOUR PRIMARY GOAL

 Ultimately, determining where you want to head with your body composition in the near future is going to be the key factor in setting up your total calorie intake. Of course everyone wants to be lean and muscular right away, but it is important to consider the long run here.

You should never go to either end of the extremes of too lean or too overweight as this can result in health ramifications and will inevitably impact the efficiency at which you’re going to reach your goal by. Hence current body composition will also need to be taken into account before moving forward.

Say for instance you are currently overweight, even though you want to be more muscular as well, it might be more important that you get leaner. 

Conversely, if you are already relatively lean, but feel lacking in muscularity you may decide that building muscle is more important to you right now even though you may also want to remain lean. You will need to prioritize which goal is more important to you at the point of setting up your diet. 

Perhaps one of the most common questions we get is what to do when you’re in the scenario of being “skinny fat”. This refers to having a very low level of muscularity but also having a relatively high body fat percentage. In this situation, your primary goal will be the determining factor. Is it more important to you to look leaner with very limited muscle mass, or to look bigger overall with additional muscle mass but also fat. 

Generally speaking, your diet should be set up with a moderate caloric surplus if your primary goal is to build muscle. On the other hand, if you mostly want to lose fat, then a moderate caloric deficit is best suited for your goal. You may also decide that both of these  objectives are equally important to you. In this case, eating at caloric maintenance will be your best option as, depending on your level of training experience, it will allow for both fat loss and muscle gain to occur at the same.

So you see that choosing your primary goal will be the cornerstone of any goal oriented diet set up. Without it, you will be left aimless. Likewise, your current body composition plays a role almost as important as your current goal.

 2. CURRENT BODY COMPOSITION

This factor starts with objectively analysing your current body composition and levels of body fat.  Again, it is important not to stray too far to either end of being overweight or overly lean unless your immediate goal is to compete in a bodybuilding competition or a photoshoot.

Individuals with a higher starting body fat percentage should always set the primary goal of losing fat. People with a currently low body fat percentage should opt for gaining muscle. 

As simple as this may sound, your primary goal may not always be obvious to you. Hence we have separated these factors into separate categories. This will make the determination of your primary goal much easier.

 Individuals at neither extreme of the body fat range may still have differing goals. Take Jim, an individual at a current body fat level of 12 percent. He may be satisfied with his level of leanness and decide that building muscle is more important to him. However another individual Jason at the same level of body fat, may decide that he’d still rather lean down a bit. 

In this situation, Jim would want to set up a slight caloric surplus, while Jason would want to set up a slight caloric deficit, despite being at the same body fat percentage. 

Usually an individual with a current high percentage of body fat entering a caloric surplus would be detrimental to the goal of losing fat and even building muscle. In this case the ever increasing level of body fat can cause adverse health effects and throw other health markers important to the body’s ability to recover out of whack. This will stunt the rate at which muscle can be gained.

Contrastingly, individuals who possess an already lean physique, should opt for a caloric surplus, as this will lead to the most apparent progress. If they were to enter a caloric deficit or even stay at maintenance, they would drastically slow the ability to build muscle at an appropriate rate. This could in turn result in frustration in the individual due to the lack of apparent progress.

3. TRAINING EXPERIENCE

The longer you train in a progressive manner, the closer you will be to reaching your genetic limit in your ability to accrue overall muscle mass. 

On the other hand, there are the fabled ‘newbie gains’ – referring to individuals who are still at the beginning stages of weight training. They will be able to gain lean muscle mass at a much faster and easier rate. This means that they can also effectively make use of slightly larger caloric surpluses than intermediate or advanced lifters. 

So in summary, you are more likely to accrue fat  rather than lean mass gain if you opt for a large caloric surplus as an advanced individual, due to the increased resistance to muscle gain. The less advanced you are, the more likely you are to effectively make use of a larger caloric surplus. 

 To avoid any guessing or confusion moving forward, it’s important we define beginner, intermediate and advanced trainee stages as follows:

Beginners: 

• Generally 0-1 year of lifting (provided they’ve trained with decent knowledge in training and nutrition planning from the start)
• Visual changes on a monthly basis
• Can progressively overload by adding weight or reps or both to their lifts on a session by session or weekly basis

Intermediate:

• Generally 1-5 years of listing
• Can see visual changes bi-monthly
• Progressive overload occurs on a monthly basis

Advanced:

• 5+ Years of Lifting
• Visual changes on a half yearly or yearly basis
• Ability to progress lifts is much more difficult and requires intricate planning

4. BIO FEEDBACK

Letting your appetite dictate your total calorie intake is not always a great idea. Sure, you should listen to your body and avoid extremes as we’ve talked about previously, but frankly, your appetite doesn’t care about your goals. Monitoring your biofeedback can be a useful tool when it comes to adjusting your total calorie intake.

When implementing changes to your diet and figuring out the correct surplus, maintenance or deficit calories for you, it is important to pay close attention to your body’s biofeedback – its recovery and hunger signalling. If you increase your training demands through increased volume or intensity during this period, you may also require an increased amount of total calories to fuel performance and proper recovery.

Calculating your TDEE

 Alright with all these baseline principles understood, we can now move on to what most people will really be after. The magical black and white answer of a daily caloric intake number.

 All joking aside, there is no way for us to give a definite answer on the exact amount of calories YOU should be eating. Your body, your level of activity, your daily habits and metabolism are yours alone – so no calorie calculator will be able to give you an exact answer as there is a lot of inter individuality to consider here.

 Any calculation, no matter how scientifically backed will still be off the mark. A good calculation will fall near your actual maintenance intake, but due to the multitude of influencing factors outlined above, they will likely still be off by anywhere from 200-500 calories. This might not seem like much, but it can make the difference between your intake seeing you at a caloric maintenance, surplus or deficit and not achieve your desired body composition goal.

 We can however use a daily caloric intake calculating formula to establish a well estimated baseline and find the right caloric intake for your through a short period of trial and error.

As a general rule of thumb start with taking your bodyweight in kg, multiplying it by 22 and your level of daily activity. If your job or day has you being more sedentary use the lower end of the activity factor in the formula (more towards 1.2) and if you tend to be very active and on your feet all day, steer towards the higher end (1.9). A moderately active individual would be wise to aim for the middle ground here, at around 1.5.

The formula will look as follows:

Bodyweight(kg) x 22 x (1.2 – 1.9)

 Let’s use Jim as an example here again. Jim currently weighs 75 kg and works a desk job. His cardio is minimal and he tends to be sedentary even at home. Hence he would use the lower end of the activity factor in the formula (1.2). Jim’s daily caloric intake calculation would looks as follows:

75kg x 22 x 1.2 = 1980 calories.

So Jim’s maintenance calories would roughly hover around 1980calories. If Jim is a relatively lean, untrained individual with the goal with the goal of gaining muscle mass, he would be wise to enter a caloric surplus. As discussed earlier, untrained individuals can make efficient use of higher caloric surpluses. Let’s use a relatively large surplus of 25% here again:

1980 x 1.25 = 2475 calories.

So Jim’s goal oriented daily caloric intake would roughly be 2475 calories. It is important to keep in mind that this is only an estimate and not the ideal intake. Jim would be wise to spend about 2-4 weeks at this calorie mark, track his macronutrients and bodyweight each day, to get a weekly weight average. If the body weight average sees Jim slowly increasing, training performance and recovery seems on point, then Jim has probably found his ideal daily caloric intake.

If however, Jim is gaining weight far too quickly, feeling sluggish and full all the time with appetite plummeting, then he has probably overshot the mark and would be wise to reel back 200-300 calories and re-evaluate after another 2-4 weeks.

Conversely, If Jim’s body weight hasn’t increased or he has even lost some weight after the 2-4 week mark is up, his training performance and recovery seem impaired, then he has probably undershot and is currently sitting at maintenance or even at a deficit. As such, he’d be wise to increase his total daily caloric intake by 200-300 calories and re-evaluate after another trial period.

Let’s use another example of a more trained individual with a higher daily activity level, Joe. Joe is currently sitting at 80kg, has been training hard and seriously for a few years and wants to shed a bit of body fat to look good for the upcoming summer. He’s a tradesman and on his feet all day at work. He does daily cardio and lives an overall busy and active lifestyle outside of the gym. Hence he would use the high activity factor of 1.9 in the formula.

Joe’s daily maintenance caloric intake calculation estimate would look as follows:

90kg x 22 x 1.9  = 3344 calories

So Joe’s maintenance calories would be 3344 calories.

As Joe wants to shed a bid of body fat, he’d be wise to enter a small and adherable caloric deficit of 300-500 calories.

You’ll see a discrepancy of 200 calories here. The magnitude of the deficit will also depend on Joe’s recovery ability as well as his dieting experience. If this were Joe’s first time dieting, he would be wise to enter a rather small and well maintainable deficit of 300 calories.

Again, by tracking his macros and body weight each day and getting a weekly average after a 2-4 week period, Joe would check to see whether body weight is dropping at the desired rate. If it isn’t he feels like he’s recovering well and overall energy levels are good, he would decrease the calories by a further 200 and re-evaluate after a further 2-4 week period.

Are you feeling stuck in your weight training progress? Have you been lifting for months or even years, but your results seem to have hit a plateau? Don’t worry, you’re not alone, and there are ways to break through and achieve your fitness goals. In this article, we will discuss five areas of focus specific to weight training that can help you break through a plateau and make progress towards your fitness goals.

1. Evaluate Your Current Routine

The first step in breaking through a plateau in weight training is to evaluate your current routine. Take a closer look at your current exercise selection, sets, reps, and rest periods. Are you repeating the same exercises with the same weight and reps every session? If so, your muscles have likely adapted, and you may have hit a plateau.

One way to evaluate your current routine is to use a training journal or app. Documenting your exercises, sets, reps, weight, and rest periods can help you track your progress and identify areas where you need to make changes.

2. Mix Up Your Workout

One of the main reasons people hit a plateau in their weight training is that their bodies have adapted to their current routine. To continue making progress, it’s essential to mix up your workouts regularly.

There are a few principles behind why mixing up your workout is important. Firstly, it helps to prevent overuse injuries by giving specific muscles and joints a break from repetitive movements. Secondly, it helps to prevent boredom and keeps things fresh and exciting, which can help you maintain motivation and stay committed to your fitness goals. Lastly, changing up your routine can stimulate muscle growth by challenging your body in new ways.

So, how do you mix up your workout? There are many ways to do this, but here are a few ideas to get you started:

a. Change the exercises: Swap out exercises you’ve been doing for a while with new ones that target the same muscles in different ways. For example, if you’ve been doing squats, try lunges, step-ups, or leg press instead.

b. Change the reps and sets: Adjusting the number of reps and sets you do can also help break through a plateau. If you’ve been doing 3 sets of 10 reps, try 4 sets of 8 reps or 2 sets of 15 reps.

c. Change the tempo: The tempo at which you perform an exercise can also impact muscle growth. Slow down the eccentric (lowering) portion of the lift or pause at the top of the movement to challenge your muscles in a new way.

d. Incorporate supersets: Supersets involve performing two exercises back to back with little to no rest in between. This can help you save time, increase intensity, and challenge your body in new ways.

Here’s a sample program that incorporates some of these principles:

Day 1:
1. Squats (4 sets of 8 reps)
2. Romanian deadlifts (3 sets of 12 reps)
3. Leg press (3 sets of 15 reps)
4. Glute bridge (2 sets of 20 reps)
5. Calf raises (3 sets of 12 reps)

Day 2:
1. Bench press (4 sets of 8 reps)
2. Dumbbell rows (3 sets of 12 reps)
3. Overhead press (3 sets of 15 reps)
4. Chin-ups (2 sets of 8 reps)
5. Triceps pushdowns (3 sets of 12 reps)

Day 3:
1. Deadlifts (4 sets of 8 reps)
2. Lunges (3 sets of 12 reps)
3. Leg curls (3 sets of 15 reps)
4. Back extensions (2 sets of 20 reps)
5. Calf raises (3 sets of 12 reps)

Remember, this is just an example, and you should adjust the exercises, reps, and sets to suit your individual needs and goals. By mixing up your workout regularly, you’ll keep your body guessing and continue making progress towards your fitness goals.

3. Nutrition

Nutrition plays a vital role in breaking through a plateau in weight training. To make progress, you need to fuel your body with the right nutrients. Protein is critical for muscle growth and recovery, so make sure you’re eating enough high-quality protein sources, such as chicken, beef, fish, eggs, and legumes.

Carbohydrates are also essential for providing energy during your workout. Focus on eating complex carbs, such as whole grains, fruits, and vegetables, to fuel your workouts and recovery.

Finally, healthy fats are necessary for overall health and can help you feel fuller for longer. Incorporate healthy fats into your diet, such as nuts, seeds, avocado, and olive oil.

4. Rest and Recover

Alright, let’s talk about rest and recovery. It might not be the most exciting part of your workout routine, but it’s essential for making progress and avoiding injury. When you lift weights, you’re essentially creating tiny tears in your muscles that need time to repair and grow stronger. Without enough rest and recovery, you’re putting yourself at risk of burnout, fatigue, and even injury.

So, what can you do to ensure you’re giving your body the rest it needs? One principle is to give each muscle group at least 24-48 hours of rest between workouts. That means if you work your legs on Monday, wait until Wednesday or Thursday before hitting them again. It’s also crucial to make sure you’re getting enough sleep (7-9 hours per night) and consuming enough protein to support muscle growth and repair.

Another important principle is to listen to your body. If you’re feeling overly fatigued or experiencing pain or discomfort, take a break from weight training or reduce the intensity and volume of your workouts. Trust me, ignoring the warning signs can lead to more serious injuries and setbacks.

5. Mindset

Alright, we’ve covered mixing up your workouts and rest and recovery, but there’s one more thing we need to discuss – mindset. Your attitude and mindset play a critical role in breaking through a weight training plateau. If you go into your workouts with a negative or unfocused mindset, you’re less likely to see progress. But if you have a positive attitude, focus on your goals, and stay motivated, you’re more likely to push through challenges and reach your goals.

One important principle is to focus on progress, not perfection. It’s easy to get discouraged by small setbacks or slow progress, but celebrating every small win can help keep you motivated and on track.

Another principle is visualization. That might sound a little out there, but trust me, it works. Take some time to picture yourself lifting the weight, running the distance, or achieving your fitness goal. This mental imagery can help keep you focused and motivated during your workouts and can help you believe in your ability to succeed.

Conclusion

Breaking through a plateau in weight training can be challenging, but with the right approach, it’s possible. By evaluating your current routine, mixing up your workouts, focusing on nutrition, rest, and recovery, and maintaining a positive mindset, you can break through a plateau and achieve your fitness goals.

Remember, progress takes time, so be patient and consistent. Keep pushing yourself, but also listen to your body and adjust your routine as needed. With dedication and hard work, you can break through a plateau and reach new heights in your weight training journey.

References

1. Schoenfeld, B. J., & Krieger, J. W. (2015). The dose–response relationship between resistance training volume and muscle hypertrophy: are there really still any doubts?. Journal of sports science & medicine, 14(4), 702.

2. Helms, E. R., Fitschen, P. J., Aragon, A. A., Cronin, J., & Schoenfeld, B. J. (2018). Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training. Journal of sports medicine and physical fitness, 58(6), 725-734.

3. Kerksick, C. M., Wilborn, C. D., Roberts, M. D., Smith-Ryan, A., Kleiner, S. M., Jäger, R., … & Kreider, R. B. (2018). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15(1), 38.

4. Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Medicine, 44(Suppl 1), 71-77.

5. Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W., Broad, E. M., … & Coffey, V. G. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of physiology, 591(9), 2319-2331.