Joe Collins
@JD_Collins7
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Academy Director and Strength and Conditioning: Blackrock College U20 / Ballyboughal GAA / Roscrea School. Instagram: @jdc_strength
Dublin City, Ireland
Joined April 2015
Test–Retest Reliability of the One-Repetition Maximum (1RM) Strength Assessment: a Systematic Review https://t.co/JyUT0BF9Vw
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Our new meta on rep tempo just accepted for publication. Results essentially show no diffs in hypertrophy for faster vs slower tempos both on concentric & (somewhat surprisingly) eccentric. Nuances discussed in paper. PDF of draft on my Researchgate page
researchgate.net
PDF | We systematically searched the literature for interventions that compared different resistance training tempos for eccentric (ECC) or concentric... | Find, read and cite all the research you...
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🚨 Want to build BIG legs? 🚨 Skip the low-bar squat & go HIGH-BAR instead! 🏋️♂️🔥 📊 Research shows: High-bar = way more quad activation = MASSIVE legs. Low-bar? Great for powerlifting, not leg hypertrophy. https://t.co/EL0Pncmugv
frontiersin.org
The current study investigated the effects of barbell placement on kinematics and muscle activity on the sticking region in back squats. Ten healthy medium- ...
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Your first strength gains aren’t from bigger muscles… they’re from your brain 🧠⚡️💪 In the first ~12 weeks, beginners get stronger mainly through neurological adaptations: ✔️ Better motor unit recruitment ✔️ Faster signaling ✔️ Smarter coordination https://t.co/w4oPqaebON
pubmed.ncbi.nlm.nih.gov
Sex differences occur in muscle size and strength relationship adaptations following resistance training, most notably the absence of significant relationships between relative size and strength...
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Aerobic fitness drives match performance in elite soccer! ⚽💨 Higher VO₂max & AnT → greater distance, Yo-Yo IRT2 → more high-intensity runs, regardless of position/context. ✍️ Kryściak J. et al. 🔗 https://t.co/inHWEv2g6H
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🏋️♂️ Science shows: Resistance training increases resting metabolic rate, while aerobic exercise does not. https://t.co/VXRmxzhvJU
#FunctionalMedicine #StrengthTraining
tandfonline.com
The systematic review and meta-analysis evaluated the effect of aerobic, resistance and combined exercise on RMR (kCal·day-1) and performed a methodological assessment of indirect calorimetry proto...
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🚨 More isn’t always better in the gym! A study compared 10×10 vs 5×10 sets: ✅ Both built muscle & strength 💪 But 5×10 was just as good – even better in some lifts! 👉 Practical takeaway: 2–4 sets per exercise is plenty, especially for big lifts. https://t.co/KfCDClIJ0z
pubmed.ncbi.nlm.nih.gov
Amirthalingam, T, Mavros, Y, Wilson, GC, Clarke, JL, Mitchell, L, and Hackett, DA. Effects of a modified German volume training program on muscular hypertrophy and strength. J Strength Cond Res...
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Master metabolism with 9 steps/arrows Here’s my shortcut to remembering it in just 9️⃣ arrows: 1️⃣ Glu → Fru → Pyr (Glucose → Fructose → Pyruvate) This is glycolysis — the breakdown of glucose into pyruvate for quick energy. 💡 Example: Eat bread, glucose enters your cells,
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🔥 Don’t waste time on endless warm-ups! 🔥 A warm muscle = better performance 🏋️♂️💥 👉 3–5 min of specific warm-up is enough. 👉 Mimic the exercise you’re about to do. 👉 Keep muscles warm → lift stronger. Train smart, not long. https://t.co/EGA9CxmugB
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💡 Did you know? Training in cycles (6 weeks on, 3 weeks off) builds as much muscle as continuous training – sometimes even more! 💪⚡️ 👉 Muscles shrink a little during rest, but become more sensitive to training when you start again = faster growth 🚀 https://t.co/JPICeq0W6X
pubmed.ncbi.nlm.nih.gov
To compare the effects of a periodic resistance training (PTR) program with those of a continuous resistance training (CTR) program on muscle size and function, 14 young men were randomly divided...
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💪 Stop training like a bodybuilder from the 80s. Splits = Frankenstein 🧟♂️ 👉 Meta-analysis: Full-body training 2–3x/week builds just as much muscle & strength as splits — with less time wasted. Train movements, not muscles. Efficiency wins🏋️ https://t.co/RiPYQ8unfO
pubmed.ncbi.nlm.nih.gov
Ramos-Campo, DJ, Benito-Peinado, PJ, Caravaca, LA, Rojo-Tirado, MA, and Rubio-Arias, JÁ. Efficacy of split versus full-body resistance training on strength and muscle growth: a systematic review with...
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💥 Cluster sets = more strength, less fatigue. Meta-analysis show: ✅ Higher power & strength ✅ Lower fatigue ✅ Better technique ”Split your sets, conquer fatigue.” https://t.co/b3Le9hwDmO
pubmed.ncbi.nlm.nih.gov
Collectively, both cluster and traditional set configurations demonstrate equal effectiveness to positively induce muscular and neuromuscular adaptation(s). However, cluster set configurations may...
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🚨 Our new paper in Sports Med Open When to start OKC after #ACLR? Our scoping review shows 🦵: ✅ ROM ≥ 100° ✅ Full extension ✅ Quad activation (no SLR lag) ✅ Pain < 3/10 ✅ Minimal knee joint effusion ✅ Walking without crutches Free Access🔓 https://t.co/EVOUK9FAgN
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💪 Did you know up to 60% of strength & muscle growth comes from the first set? 📈 After that, it’s all about diminishing returns. 🏋️♂️tips: •Compound lifts 2–3x/week •Few lifts, go hard Strength isn’t in how much you do – but in doing what counts. https://t.co/HVTSf0f5Cz
pubmed.ncbi.nlm.nih.gov
There has been considerable debate over the optimal number of sets per exercise to improve musculoskeletal strength during a resistance exercise program. The purpose of this study was to use hierar...
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How strong is strong enough? A new 2025 study (Vial et al., J Strength Cond Res) looked at 60 trained football players and tested what strength and power levels best predicted 20m and 40m sprint times (likely a better test for accel). They found IMTP ≥ 2× bodyweight was the
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💪 Unilateral vs Bilateral Training ⚖️ Meta-analysis shows: 👉 Muscle growth = SAME for both 👉 Strength = specific to how you train •One side at a time = balance & stability •Both sides together = max power https://t.co/9lDmRIes6G
pubmed.ncbi.nlm.nih.gov
On the basis of the limited literature on the topic, we found no evidence of differential muscle hypertrophy between the two exercise selections. Strength gains appear to follow the principle of...
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For session flow and logistics what gives biggest bang for buck?
Our just pubbed paper showed that the use of various specific warm up protocols did not enhance performance of the bench press or leg press when training at 10RM. Suggests you can save time w/o a SWU. Kudos to @Alysson_Enes for spearheading the project 💪 https://t.co/OB0d0eiGTs
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Our just pubbed paper showed that the use of various specific warm up protocols did not enhance performance of the bench press or leg press when training at 10RM. Suggests you can save time w/o a SWU. Kudos to @Alysson_Enes for spearheading the project 💪 https://t.co/OB0d0eiGTs
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💪 Strength training = harder & longer throws! 🚀 Meta-analyses show barbell lifts (squats, push press, cleans) give the biggest boost in throwing velocity. 🏋️♂️🔥 Want to throw farther? ➡️ Build explosive power with barbell lifts https://t.co/rGNMSR30EF
https://t.co/r0Qfz6cKap
journals.sagepub.com
The overhead throw is a fundamental technical-tactical ability for overhead sports. The purposes of this review are to assess the effect of resistance training ...
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