Sports science, distilled.
Summaries and analysis of key research papers in sports science, velocity-based training, and performance measurement.
Blood Flow Restriction Low-Load Training Hypertrophy Review
BFR training at 20-30% of 1RM produces hypertrophy close to heavy lifting. The cuff pressures, dosing, and where the method still falls short for strength.
Drop Sets Effectiveness for Hypertrophy: Better Than Straight Sets?
Do drop sets build more muscle than straight sets? EMG, MRI, and biopsy data show exactly when they help—and when they just burn recovery capacity.
Effective Reps Theory: Do Only Reps Near Failure Matter?
The theory that only the last 5 reps before failure drive hypertrophy — plus the counterevidence and how velocity data can flag true proximity to failure.
Exercise Order Effects: Compound First or Isolation First?
Exercise order effects on strength, hypertrophy, and performance — when to break the compound-first rule, and how VBT data reveals the right call.
Female Athlete Triad and RED-S: Energy Availability Research
Missed periods and stress fractures aren't just 'training hard' — they can signal RED-S. See the thresholds, screening steps, and refeeding fix.
Foam Roller vs Massage Gun: Recovery Comparison
Massage guns cost far more than foam rollers, but does that buy faster recovery? We compare DOMS reduction, range of motion, and next-session power.
Genetics and Muscle Building Potential: Do Limits Exist?
ACTN3, ACE, and IGF-1 variants shape your hypertrophy ceiling, but genetics explain less than assumed. See what DNA controls, and what training overrides.
Bench Press Grip Width and Muscle Activation: EMG Evidence
Which grip width actually fires more chest? EMG data shows wide grip lifts pectoral activation 28% over narrow — match your grip to your training goal.
High Bar vs Low Bar Squat: Biomechanics and Muscle Activation
High bar or low bar squat — which fits your goal? Trunk angle, joint torque, and muscle activation data compared side by side for athletes and coaches.
Muscle Damage Not Required for Growth: Paradigm Shift
Creatine kinase drops 50-80% within weeks, yet hypertrophy keeps climbing. New evidence separates DOMS from growth drivers and how to program without it.
Optimal Protein Intake by Age: Research Across Decades
Adults over 60 need roughly 0.4 g/kg of protein per meal to match the response 0.25 g/kg gives younger lifters. See the age-specific targets by decade.
Partial Reps vs Full ROM: Which Builds More Muscle?
A research-driven breakdown of partial vs full range-of-motion training for muscle growth: what the latest RCTs show, and where each fits your program.