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De onderzoeken achter elk advies

Achter Coach Timon, de health check en de blog staan 443 wetenschappelijke onderzoeken. Dit is de volledige lijst. Elke bron heeft een klikbare DOI die ik nakeek in Crossref, het register van wetenschappelijke publicaties, zodat je elk onderzoek zelf kunt nalezen in plaats van mij op mijn woord te geloven. De lijst volgt het deel van het systeem dat ze onderbouwt: training, voeding, slaap, lifestyle en veiligheid voor de regels van de app, daarna de health check en de blog. Een onderzoek staat er één keer, bij de eerste plaats waar het gebruikt wordt.

443 onderzoeken, elk met een gevalideerde DOI. Laatst nagekeken op 12 oktober 2026.

Training (49)

  1. Armes e.a. (2020). “Just One More Rep!” – Ability to Predict Proximity to Task Failure in Resistance Trained Persons. Frontiers in Psychology. doi:10.3389/fpsyg.2020.565416
  2. Bastos e.a. (2024). Feasibility and Usefulness of Repetitions-In-Reserve Scales for Selecting Exercise Intensity: A Scoping Review. Perceptual and Motor Skills. doi:10.1177/00315125241241785
  3. Baz-Valle e.a. (2022). A Systematic Review of the Effects of Different Resistance Training Volumes on Muscle Hypertrophy. Journal of Human Kinetics. doi:10.2478/hukin-2022-0017
  4. Bell e.a. (2023). Integrating Deloading into Strength and Physique Sports Training Programmes: An International Delphi Consensus Approach. Sports Medicine - Open. doi:10.1186/s40798-023-00633-0
  5. BICKEL e.a. (2011). Exercise Dosing to Retain Resistance Training Adaptations in Young and Older Adults. Medicine & Science in Sports & Exercise. doi:10.1249/mss.0b013e318207c15d
  6. Cava e.a. (2017). Preserving Healthy Muscle during Weight Loss. Advances in Nutrition. doi:10.3945/an.116.014506
  7. Celis-Morales e.a. (2018). Associations of grip strength with cardiovascular, respiratory, and cancer outcomes and all cause mortality: prospective cohort study of half a million UK Biobank participants. BMJ. doi:10.1136/bmj.k1651
  8. Coleman e.a. (2024). Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations. PeerJ. doi:10.7717/peerj.16777
  9. Colenso-Semple e.a. (2023). Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training. Frontiers in Sports and Active Living. doi:10.3389/fspor.2023.1054542
  10. Cruz-Jentoft e.a. (2018). Sarcopenia: revised European consensus on definition and diagnosis. Age and Ageing. doi:10.1093/ageing/afy169
  11. Currier e.a. (2023). Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. British Journal of Sports Medicine. doi:10.1136/bjsports-2023-106807
  12. Dodds e.a. (2014). Grip Strength across the Life Course: Normative Data from Twelve British Studies. PLoS ONE. doi:10.1371/journal.pone.0113637
  13. Gordon e.a. (2018). Association of Efficacy of Resistance Exercise Training With Depressive Symptoms. JAMA Psychiatry. doi:10.1001/jamapsychiatry.2018.0572
  14. Greendale e.a. (2019). Changes in body composition and weight during the menopause transition. JCI Insight. doi:10.1172/jci.insight.124865
  15. Grgic e.a. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports Medicine. doi:10.1007/s40279-018-0872-x
  16. Helms e.a. (2020). Methods for Regulating and Monitoring Resistance Training. Journal of Human Kinetics. doi:10.2478/hukin-2020-0011
  17. Maeo e.a. (2020). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Medicine & Science in Sports & Exercise. doi:10.1249/mss.0000000000002523
  18. Maeo e.a. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science. doi:10.1080/17461391.2022.2100279
  19. Manresa-Rocamora e.a. (2021). Heart Rate Variability-Guided Training for Enhancing Cardiac-Vagal Modulation, Aerobic Fitness, and Endurance Performance: A Methodological Systematic Review with Meta-Analysis. International Journal of Environmental Research and Public Health. doi:10.3390/ijerph181910299
  20. Momma e.a. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine. doi:10.1136/bjsports-2021-105061
  21. Montenegro e.a. (2026). Percentile-Based Normative Standards for Strength Assessment Beyond Linear Bodyweight Multipliers in Competitive Powerlifters. Sports Medicine - Open. doi:10.1186/s40798-026-01111-z
  22. Noetel e.a. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ. doi:10.1136/bmj-2023-075847
  23. Nolan e.a. (2023). The Effect of Hormonal Contraceptive Use on Skeletal Muscle Hypertrophy, Power and Strength Adaptations to Resistance Exercise Training: A Systematic Review and Multilevel Meta-analysis. Sports Medicine. doi:10.1007/s40279-023-01911-3
  24. Nuzzo e.a. (2023). Maximal Number of Repetitions at Percentages of the One Repetition Maximum: A Meta-Regression and Moderator Analysis of Sex, Age, Training Status, and Exercise. Sports Medicine. doi:10.1007/s40279-023-01937-7
  25. Pedrosa e.a. (2021). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European Journal of Sport Science. doi:10.1080/17461391.2021.1927199
  26. Pedrosa e.a. (2023). Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at Final in the Arm Curl. Sports. doi:10.3390/sports11020039
  27. Pedrosa e.a. (2025). The interplay between muscle length, range of motion, and exercise selection: a review. Sports Medicine International Open. doi:10.1055/a-2733-7605
  28. Pelland e.a. (2025). The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains. Sports Medicine. doi:10.1007/s40279-025-02344-w
  29. Plotkin e.a. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. doi:10.7717/peerj.14142
  30. Qin e.a. (2025). Gauging proximity to failure in the bench press: generalized velocity-based vs. %1RM-repetitions-to-failure approaches. BMC Sports Science, Medicine and Rehabilitation. doi:10.1186/s13102-025-01098-2
  31. Ralston e.a. (2017). The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis. Sports Medicine. doi:10.1007/s40279-017-0762-7
  32. Refalo e.a. (2022). Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis. Sports Medicine. doi:10.1007/s40279-022-01784-y
  33. Refalo e.a. (2025). Sex differences in absolute and relative changes in muscle size following resistance training in healthy adults: a systematic review with Bayesian meta-analysis. PeerJ. doi:10.7717/peerj.19042
  34. Renner e.a. (2026). Long-term performance trajectories in classic powerlifting: an exploratory analysis of 6,524 lifters with sustained competitive engagement. BMC Sports Science, Medicine and Rehabilitation. doi:10.1186/s13102-026-01775-w
  35. Robinson e.a. (2024). Exploring the Dose–Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports Medicine. doi:10.1007/s40279-024-02069-2
  36. Ruiz e.a. (2008). Association between muscular strength and mortality in men: prospective cohort study. BMJ. doi:10.1136/bmj.a439
  37. Ruple e.a. (2023). The effects of resistance training to near failure on strength, hypertrophy, and motor unit adaptations in previously trained adults. Physiological Reports. doi:10.14814/phy2.15679
  38. Schoenfeld e.a. (2015). Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine. doi:10.1007/s40279-015-0304-0
  39. Schoenfeld e.a. (2016). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences. doi:10.1080/02640414.2016.1210197
  40. Schoenfeld e.a. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Journal of Strength and Conditioning Research. doi:10.1519/jsc.0000000000001272
  41. Schoenfeld e.a. (2018). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of Sports Sciences. doi:10.1080/02640414.2018.1555906
  42. Schoenfeld e.a. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports. doi:10.3390/sports9020032
  43. Siedler e.a. (2023). The Effects of Intermittent Diet Breaks during 25% Energy Restriction on Body Composition and Resting Metabolic Rate in Resistance-Trained Females: A Randomized Controlled Trial. Journal of Human Kinetics. doi:10.5114/jhk/159960
  44. Singer e.a. (2024). Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy. Frontiers in Sports and Active Living. doi:10.3389/fspor.2024.1429789
  45. Stice e.a. (2017). Risk factors that predict future onset of each DSM–5 eating disorder: Predictive specificity in high-risk adolescent females. Journal of Abnormal Psychology. doi:10.1037/abn0000219
  46. Talaber e.a. (2022). Profiling the absolute and relative strength of a special operations police unit. BMC Sports Science, Medicine and Rehabilitation. doi:10.1186/s13102-022-00502-5
  47. van den Hoek e.a. (2024). Normative data for the squat, bench press and deadlift exercises in powerlifting: Data from 809,986 competition entries. Journal of Science and Medicine in Sport. doi:10.1016/j.jsams.2024.07.005
  48. Wiedenmann e.a. (2026). Trainability of repetitions-in-reserve estimation in younger and older adults: a parallel-group repeated-measures study. BMC Sports Science, Medicine and Rehabilitation. doi:10.1186/s13102-026-01997-y
  49. Zhou e.a. (2026). Effects of different types of exercise over 24 weeks on bone mineral density in postmenopausal women: A systematic review with pairwise and network meta-analysis of randomized controlled trials. Journal of Sport and Health Science. doi:10.1016/j.jshs.2026.101127

Voeding (66)

  1. Aragon e.a. (2017). International society of sports nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition. doi:10.1186/s12970-017-0174-y
  2. Areta e.a. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of Physiology. doi:10.1113/jphysiol.2012.244897
  3. Ashtary-Larky e.a. (2020). Effects of gradual weight loss v. rapid weight loss on body composition and RMR: a systematic review and meta-analysis. British Journal of Nutrition. doi:10.1017/s000711452000224x
  4. Ashtary-Larky e.a. (2021). Effects of resistance training combined with a ketogenic diet on body composition: a systematic review and meta-analysis. Critical Reviews in Food Science and Nutrition. doi:10.1080/10408398.2021.1890689
  5. Ashwell e.a. (2011). Waist‐to‐height ratio is a better screening tool than waist circumference and BMI for adult cardiometabolic risk factors: systematic review and meta‐analysis. Obesity Reviews. doi:10.1111/j.1467-789x.2011.00952.x
  6. Ashwell e.a. (2016). Waist-to-height ratio as an indicator of ‘early health risk’: simpler and more predictive than using a ‘matrix’ based on BMI and waist circumference. BMJ Open. doi:10.1136/bmjopen-2015-010159
  7. Browning e.a. (2010). A systematic review of waist-to-height ratio as a screening tool for the prediction of cardiovascular disease and diabetes: 0·5 could be a suitable global boundary value. Nutrition Research Reviews. doi:10.1017/s0954422410000144
  8. Byrne e.a. (2017). Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. International Journal of Obesity. doi:10.1038/ijo.2017.206
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  13. Ferrando e.a. (2023). International Society of Sports Nutrition Position Stand: Effects of essential amino acid supplementation on exercise and performance. Journal of the International Society of Sports Nutrition. doi:10.1080/15502783.2023.2263409
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  23. Hall e.a. (2018). Maintenance of Lost Weight and Long-Term Management of Obesity. Medical Clinics of North America. doi:10.1016/j.mcna.2017.08.012
  24. Hall e.a. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism. doi:10.1016/j.cmet.2019.05.008
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Voeding

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Slaap

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