Sports science, distilled.
Summaries and analysis of key research papers in sports science, velocity-based training, and performance measurement.
Pre-Exhaustion Training Effectiveness: Does It Work?
EMG and hypertrophy data on pre-exhausting target muscles: when it boosts the training stimulus, and when it tanks total compound-lift strength.
Protein Distribution: Why 4 Meals Per Day May Be Optimal
Spreading protein across 3 versus 5 meals changes muscle protein synthesis more than most realize. Here is the leucine threshold math behind 4 meals.
Resistance Training and Mental Health: Depression and Anxiety
Feeling low and wondering if lifting helps? A 33-trial meta-analysis found resistance training cuts depression, effect size -0.66, regardless of volume.
Sauna Bathing and Athletic Performance: Heat Stress Benefits
Sauna users 4-7 times weekly cut all-cause mortality risk 40% in a 20-year Finnish cohort - and the same heat exposure boosts recovery too.
Set Volume vs Rep Volume: What Matters More for Hypertrophy?
Counting sets or total reps for muscle growth? A 449-subject meta-analysis found hypertrophy plateaus at 10-20 weekly sets per muscle - here's why.
Slow Eccentric vs Fast Concentric: What Tempo Actually Does to Muscle Growth
An 8-week trial matched volume between 2s and 4s eccentric tempos and found nearly identical growth. Here's what changed, and which tempo still matters.
Is Soreness a Good Workout Indicator? The Truth About DOMS
A 2019 review of 35 studies found no consistent link between DOMS and muscle growth. See the objective readiness metrics that predict a good session.
Training Frequency Per Muscle: 1x vs 2x vs 3x Per Week
Training a muscle twice weekly beats once, but does three sessions add more? A meta-analysis compares hypertrophy and strength outcomes by frequency.
AI in Sports Analytics: Performance Monitoring Research
Which AI injury-prediction and load-management models hold up under real training data, plus how IMU sensors feed the readiness scores coaches rely on.
Collagen Supplement for Joints and Tendons: Is the Evidence Sufficient?
Collagen peptides are marketed for tendon repair and joint pain, but RCT evidence is mixed. This review breaks down dosing, timing, and who responds.
Daily Step Count and Health Outcomes: Is 10,000 Necessary?
The 10,000-step target gets repeated everywhere, but cohort data tracking mortality and cardiovascular risk points to a different number entirely.
Gut Microbiome and Exercise Performance: Research Trends
Can gut microbiome diversity boost endurance and recovery? Studies link specific bacterial strains to VO2max, muscle repair speed, and immune resilience.