Sports science, distilled.
Summaries and analysis of key research papers in sports science, velocity-based training, and performance measurement.
Carbohydrate Timing and Performance: What Research Actually Says
Pre-, intra-, and post-exercise carbohydrate timing tested against strength, power, and sprint output, plus its link to velocity-based training data.
Foam Rolling Performance and Recovery: Latest Research Conclusions
Foam rolling's effect on explosive power and DOMS is dose-dependent. This breaks down the meta-analysis numbers and the timing protocol that holds up.
HIIT vs LISS Cardio for Fat Loss: What the Research Actually Shows
Does HIITs afterburn effect really beat steady-state cardio for fat loss? This review compares EPOC, calorie burn, and muscle retention data.
Minimum Dose for Strength Maintenance: How Little Can Preserve Strength?
Cutting training volume does not have to mean losing strength. This review synthesizes detraining research into set and frequency floors you can use.
Muscle Imbalance and Injury Risk: Bilateral and Agonist-Antagonist Ratios
Soccer players with over 15% bilateral asymmetry saw a 2.6x higher hamstring strain rate next season. This review maps the thresholds that hold up.
Leucine Threshold and Muscle Protein Synthesis: The Truth About 2.5g Per Meal
Eating protein below the leucine threshold blunts synthesis regardless of total daily intake. See the dose-response curve behind the 2.5-3g rule.
Sleep Deprivation Effects on Strength and Performance: Research Synthesis
After 24 hours of total sleep loss, Olympic weightlifters lost 3-7kg off snatch and clean-and-jerk totals, with no change in perceived effort.
Squat Depth and Hypertrophy: Full vs Half Squat Direct Comparison
A trial found full-depth squats built more quad and glute mass than half squats, even though the half-squat group lifted 20-35% more weight. Here's why.
Time Under Tension and Hypertrophy: Does Tempo Really Matter?
Three meta-analyses (2018-2023) show total tempo barely moves growth, but the eccentric phase and a concentric velocity paradox tell a different story.
Velocity Loss Fatigue Monitoring: Research on VL% Accuracy
Research validating intra-set velocity loss as a fatigue signal — what VL% thresholds correlate with metabolically, and where the accuracy breaks down.
Eccentric Overload Strength Superiority: Why 40% Stronger Than Concentric
Why eccentric contractions generate 20-40% more force than concentric — molecular mechanisms, training methods, and velocity monitoring applications.
Free Weights vs Machines: Which Builds More Muscle?
Machines let you push heavier loads to failure with less skill — but does that translate to muscle? We compare stabilizer recruitment and force output.