Être prévenu de la sortie

Les sources scientifiques de Kelgramme

121 études citées dans l'appli, classées en 13 thèmes. Chaque référence a été vérifiée sur PubMed, la base de la Bibliothèque nationale de médecine des États-Unis, et porte son identifiant DOI, un lien permanent vers la publication. Chaque étude nourrit un calcul ou une recommandation de l'appli.

Kelgramme n'est pas un dispositif médical. Ces études décrivent ce que la recherche a observé sur des groupes de participants ; elles ne remplacent pas l'avis d'un professionnel de santé.

Intensité, RIR et autorégulation (12)

  1. Grgic (2020). The Effects of Low-Load Vs. High-Load Resistance Training on Muscle Fiber Hypertrophy: A Meta-Analysis. J Hum Kinet. DOI
  2. Grgic et al. (2022). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. J Sport Health Sci. DOI
  3. Halperin et al. (2022). Accuracy in predicting repetitions to task failure in resistance exercise: a scoping review and exploratory meta-analysis. Sports Med. DOI
  4. Helms et al. (2018). RPE vs. Percentage 1RM Loading in Periodized Programs Matched for Sets and Repetitions. Front Physiol. DOI
  5. Helms et al. (2016). Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength Cond J. DOI
  6. Collins et al. (2022). Determinants of dropout from and variation in adherence to an exercise intervention: the STRRIDE randomized trials. Transl J ACSM. DOI
  7. Craven et al. (2022). Effects of Acute Sleep Loss on Physical Performance: A Systematic and Meta-Analytical Review. Sports Med. DOI
  8. Collado-Mateo et al. (2021). Key Factors Associated with Adherence to Physical Exercise in Patients with Chronic Diseases and Older Adults: An Umbrella Review. IJERPH. DOI
  9. Hickmott et al. (2022). The Effect of Load and Volume Autoregulation on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med Open. DOI
  10. Refalo et al. (2023). Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis. Sports Med. DOI
  11. Robinson et al. (2024). Proximity to failure, strength gain and muscle hypertrophy: a series of meta-regressions. Sports Med. DOI
  12. Schoenfeld et al. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res. DOI
  13. Schoenfeld et al. (2021). Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. Sports (Basel). DOI
  14. Vieira et al. (2021). Effects of Resistance Training Performed to Failure or Not to Failure on Muscle Strength, Hypertrophy, and Power Output: A Systematic Review With Meta-Analysis. J Strength Cond Res. DOI
  15. Zourdos et al. (2016). Novel resistance training-specific rating of perceived exertion scale measuring repetitions in reserve. J Strength Cond Res. DOI

Volume et fréquence par muscle (12)

  1. Baz-Valle et al. (2021). Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy: A Systematic Review. J Strength Cond Res. DOI
  2. Baz-Valle et al. (2022). A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy. J Hum Kinet. DOI
  3. Currier et al. (2023). Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. Br J Sports Med. DOI
  4. Grgic et al. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports Med. DOI
  5. Krieger (2010). Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res. DOI
  6. Pelland et al. (2025). The resistance training dose response: meta-regressions on weekly volume and frequency. Sports Med. DOI
  7. Ralston et al. (2018). Weekly Training Frequency Effects on Strength Gain: A Meta-Analysis. Sports Med Open. DOI
  8. Schoenfeld et al. (2019). Resistance training volume enhances muscle hypertrophy but not strength in trained men. Med Sci Sports Exerc. DOI
  9. Schoenfeld, Grgic & Krieger (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy?. J Sports Sci. DOI
  10. Schoenfeld, Ogborn & Krieger (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass. J Sports Sci. DOI
  11. Schoenfeld, Ogborn & Krieger (2016). Effects of resistance training frequency on measures of muscle hypertrophy. Sports Med. DOI
  12. Swinton et al. (2024). Dose-Response Modelling of Resistance Exercise Across Outcome Domains in Strength and Conditioning: A Meta-analysis. Sports Med. DOI

Surcharge progressive, périodisation et décharge (8)

  1. American College of Sports Medicine (2009). Progression models in resistance training for healthy adults. Med Sci Sports Exerc. DOI
  2. Bell et al. (2023). Integrating deloading into strength and physique sports training programmes: an international Delphi consensus approach. Sports Med Open. DOI
  3. Coleman et al. (2024). Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations. PeerJ. DOI
  4. Grgic et al. (2017). Effects of linear and daily undulating periodized resistance training programs on measures of muscle hypertrophy: a systematic review and meta-analysis. PeerJ. DOI
  5. Moesgaard et al. (2022). Effects of Periodization on Strength and Muscle Hypertrophy in Volume-Equated Resistance Training Programs: A Systematic Review and Meta-analysis. Sports Med. DOI
  6. Plotkin et al. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. DOI
  7. Spiering et al. (2021). Maintaining physical performance: the minimal dose of exercise needed to preserve endurance and strength over time. J Strength Cond Res. DOI
  8. Williams et al. (2017). Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports Med. DOI

Repos, ordre et tempo (8)

  1. Behm et al. (2021). Non-local muscle fatigue effects on muscle strength, power, and endurance in healthy individuals: a systematic review with meta-analysis. Sports Med. DOI
  2. Grgic et al. (2018). Effects of Rest Interval Duration in Resistance Training on Measures of Muscular Strength: A Systematic Review. Sports Med. DOI
  3. Harris et al. (1976). The time course of phosphorylcreatine resynthesis during recovery of the quadriceps muscle in man. Pflugers Arch. DOI
  4. Henselmans & Schoenfeld (2014). The effect of inter-set rest intervals on resistance exercise-induced muscle hypertrophy. Sports Med. DOI
  5. Nunes et al. (2020). What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy?. Eur J Sport Sci. DOI
  6. Schoenfeld et al. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res. DOI
  7. Schoenfeld et al. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Med. DOI
  8. Singer et al. (2024). Give it a rest: inter-set rest interval duration and muscle hypertrophy. Front Sports Act Living. DOI

Choix des exercices et muscles sollicités (14)

  1. Andersen et al. (2008). Muscle activation during selected strength exercises (trapezius and deltoid). Phys Ther. DOI
  2. Contreras et al. (2015). Gluteus maximus, biceps femoris and vastus lateralis EMG in the back squat and barbell hip thrust. J Appl Biomech. DOI
  3. Fenwick et al. (2009). Comparison of different rowing exercises: trunk muscle activation and lumbar spine load. J Strength Cond Res. DOI
  4. Kassiano et al. (2022). Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review. J Strength Cond Res. DOI
  5. Krause Neto et al. (2025). The impact of resistance training on gluteus maximus hypertrophy: systematic review and meta-analysis. Front Physiol. DOI
  6. Kubo et al. (2019). Effects of squat training with different depths on lower limb muscle volumes. Eur J Appl Physiol. DOI
  7. Lusk et al. (2010). Grip width and forearm orientation effects on muscle activity during the lat pull-down. J Strength Cond Res. DOI
  8. Maeo et al. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. Eur J Sport Sci. DOI
  9. McAllister et al. (2014). Muscle activation during various hamstring exercises. J Strength Cond Res. DOI
  10. Pallarés et al. (2021). Effects of range of motion on resistance training adaptations: a systematic review and meta-analysis. Scand J Med Sci Sports. DOI
  11. Plotkin et al. (2023). Hip thrust and back squat training elicit similar gluteus muscle hypertrophy. Front Physiol. DOI
  12. Rodríguez-Ridao et al. (2020). Effect of five bench inclinations on pectoralis major, anterior deltoid and triceps EMG. Int J Environ Res Public Health. DOI
  13. Schoenfeld & Grgic (2020). Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Med. DOI
  14. Varovic et al. (2025). Does Muscle Length Influence Regional Hypertrophy? A Systematic Review and Meta-Analysis. Int J Sports Med. DOI

Estimation des charges (3)

  1. Reynolds, Gordon & Robergs (2006). Prediction of one repetition maximum strength from multiple repetition maximum testing and anthropometry. J Strength Cond Res. DOI
  2. Richens & Cleather (2014). The relationship between the number of repetitions performed at given intensities is different in endurance and strength trained athletes. Biol Sport. DOI
  3. Shimano et al. (2006). Relationship between the number of repetitions and selected percentages of one repetition maximum in free weight exercises. J Strength Cond Res. DOI

Sports de combat et entraînement concurrent (10)

  1. Brechney et al. (2022). Effects of Weight Cutting on Exercise Performance in Combat Athletes: A Meta-Analysis. Int J Sports Physiol Perform. DOI
  2. Cid-Calfucura et al. (2023). Effects of Strength Training on Physical Fitness of Olympic Combat Sports Athletes: A Systematic Review. Int J Environ Res Public Health. DOI
  3. Harøy et al. (2019). The Adductor Strengthening Programme prevents groin problems among male football players: a cluster-randomised controlled trial. Br J Sports Med. DOI
  4. James et al. (2016). Towards a Determination of the Physiological Characteristics Distinguishing Successful Mixed Martial Arts Athletes: A Systematic Review of Combat Sport Literature. Sports Med. DOI
  5. Lauersen et al. (2018). Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. Br J Sports Med. DOI
  6. Lundberg et al. (2022). The Effects of Concurrent Aerobic and Strength Training on Muscle Fiber Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. DOI
  7. Schumann et al. (2022). Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis. Sports Med. DOI
  8. van Dyk et al. (2019). Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes. Br J Sports Med. DOI
  9. Vasconcelos et al. (2020). Effects of High-Intensity Interval Training in Combat Sports: A Systematic Review with Meta-Analysis. J Strength Cond Res. DOI
  10. Wilson et al. (2012). Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. J Strength Cond Res. DOI

Perte de poids et nutrition (10)

  1. Aragon et al. (2017). International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr. DOI
  2. Helms et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. DOI
  3. Jäger et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. DOI
  4. Kostek et al. (2007). Subcutaneous fat alterations resulting from an upper-body resistance training program. Med Sci Sports Exerc. DOI
  5. Longland et al. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. DOI
  6. Morton et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. DOI
  7. Murphy & Koehler (2022). Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression. Scand J Med Sci Sports. DOI
  8. Ramírez-Campillo et al. (2013). Regional fat changes induced by localized muscle endurance resistance training. J Strength Cond Res. DOI
  9. Roth et al. (2022). Resistance training volume does not influence lean mass preservation during energy restriction. Scand J Med Sci Sports. DOI
  10. Wewege et al. (2017). The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obes Rev. DOI

Femmes (7)

  1. Colenso-Semple et al. (2023). Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training. Front Sports Act Living. DOI
  2. Hagstrom et al. (2020). The Effect of Resistance Training in Women on Dynamic Strength and Muscular Hypertrophy: A Systematic Review with Meta-analysis. Sports Med. DOI
  3. Kissow et al. (2022). Effects of Follicular and Luteal Phase-Based Menstrual Cycle Resistance Training on Muscle Strength and Mass. Sports Med. DOI
  4. Miller et al. (1993). Gender differences in strength and muscle fiber characteristics. Eur J Appl Physiol. DOI
  5. Mottola et al. (2018). 2019 Canadian guideline for physical activity throughout pregnancy. Br J Sports Med. DOI
  6. Refalo et al. (2025). Sex differences in absolute and relative changes in muscle size following resistance training. PeerJ. DOI
  7. Roberts, Nuckols, Krieger (2020). Sex differences in resistance training: a systematic review and meta-analysis. J Strength Cond Res. DOI

Seniors (9)

  1. Borde et al. (2015). Dose-Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis. Sports Med. DOI
  2. Cruz-Jentoft et al. (2019). Sarcopenia: revised European consensus on definition and diagnosis. Age Ageing. DOI
  3. Fragala et al. (2019). Resistance training for older adults: position statement from the NSCA. J Strength Cond Res. DOI
  4. Grgic (2022). Use It or Lose It? A Meta-Analysis on the Effects of Resistance Training Cessation (Detraining) on Muscle Size in Older Adults. Int J Environ Res Public Health. DOI
  5. Grgic et al. (2020). Effects of Resistance Training on Muscle Size and Strength in Very Elderly Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Sports Med. DOI
  6. Izquierdo et al. (2021). International Exercise Recommendations in Older Adults (ICFSR): Expert Consensus Guidelines. J Nutr Health Aging. DOI
  7. Izquierdo et al. (2025). Global consensus on optimal exercise recommendations for enhancing healthy longevity in older adults (ICFSR). J Nutr Health Aging. DOI
  8. Peterson et al. (2011). Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Med Sci Sports Exerc. DOI
  9. Sherrington et al. (2019). Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev. DOI

Santé et activité physique adaptée (13)

  1. Allison et al. (2017). Brief Intense Stair Climbing Improves Cardiorespiratory Fitness. Med Sci Sports Exerc. DOI
  2. Bull et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. DOI
  3. Collado-Mateo et al. (2021). Key factors associated with adherence to physical exercise in patients with chronic diseases and older adults: an umbrella review. Int J Environ Res Public Health. DOI
  4. Ekelund et al. (2019). Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysis. BMJ. DOI
  5. Garber et al. (ACSM) (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults. Med Sci Sports Exerc. DOI
  6. Hanson & Jones (2015). Is there evidence that walking groups have health benefits? A systematic review and meta-analysis. Br J Sports Med. DOI
  7. Helgerud et al. (2007). Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc. DOI
  8. Momma et al. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis. Br J Sports Med. DOI
  9. Paluch et al. (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. DOI
  10. Piercy et al. (2018). The Physical Activity Guidelines for Americans. JAMA. DOI
  11. Reed & Pipe (2014). The talk test: a useful tool for prescribing and monitoring exercise intensity. Curr Opin Cardiol. DOI
  12. Saint-Maurice et al. (2020). Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. DOI
  13. Shailendra et al. (2022). Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis. Am J Prev Med. DOI

À la maison et au poids du corps (9)

  1. Androulakis-Korakakis et al. (2020). The minimum effective training dose required to increase 1RM strength in resistance-trained men: a systematic review and meta-analysis. Sports Med. DOI
  2. Calatayud et al. (2015). Bench press and push-up at comparable levels of muscle activity results in similar strength gains. J Strength Cond Res. DOI
  3. Iversen et al. (2021). No time to lift? Designing time-efficient training programs for strength and hypertrophy: a narrative review. Sports Med. DOI
  4. Jenkins et al. (2019). Do stair climbing exercise "snacks" improve cardiorespiratory fitness?. Appl Physiol Nutr Metab. DOI
  5. Kikuchi & Nakazato (2017). Low-load bench press and push-up induce similar muscle hypertrophy and strength gain. J Exerc Sci Fit. DOI
  6. Kotarsky et al. (2018). Effect of progressive calisthenic push-up training on muscle strength and thickness. J Strength Cond Res. DOI
  7. Lasevicius et al. (2022). Muscle failure promotes greater muscle hypertrophy in low-load but not in high-load resistance training. J Strength Cond Res. DOI
  8. Lopes et al. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: a systematic review and meta-analysis. SAGE Open Med. DOI
  9. Weakley et al. (2017). The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. Eur J Appl Physiol. DOI

Douleur et blessures (6)

  1. Aasa et al. (2017). Injuries among weightlifters and powerlifters: a systematic review. Br J Sports Med. DOI
  2. Hayden et al. (2021). Exercise therapy for chronic low back pain. Cochrane Database Syst Rev. DOI
  3. Lauersen et al. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. DOI
  4. Owen et al. (2020). Which specific modes of exercise training are most effective for treating low back pain? Network meta-analysis. Br J Sports Med. DOI
  5. Silbernagel et al. (2007). Continued sports activity, using a pain-monitoring model, during rehabilitation in patients with Achilles tendinopathy. Am J Sports Med. DOI
  6. Smith et al. (2017). Should exercises be painful in the management of chronic musculoskeletal pain? A systematic review and meta-analysis. Br J Sports Med. DOI