Sports science, distilled.
Summaries and analysis of key research papers in sports science, velocity-based training, and performance measurement.
Heat Acclimation Effects on Endurance Performance: Evidence Review
After 10-14 days of heat acclimation, plasma volume climbs 4-12% and VO2max improves while core temperature drops. Here is the evidence-based protocol.
High Protein Diet and Kidney Safety: What the Evidence Shows for Healthy Adults
Worried high protein intake will damage your kidneys? Research on 2g/kg+ diets in healthy adults shows no harm — except in one specific risk group.
Inter-Set Stretching and Hypertrophy: Latest Research
A 2023 meta-analysis found loaded stretching between sets added up to 9% muscle thickness in 5-6 weeks. The protocol, and where evidence is still thin.
Training at Long Muscle Lengths for Hypertrophy: What the Research Shows
Stretched-position training can outgrow mid-range work for hypertrophy. Here is the mechanism, which exercises qualify, and how to program them.
Training Volume Landmarks for Hypertrophy: MV, MAV, MRV Explained
20 sets weekly overtrains one muscle and undertrains another. This guide sets Minimum, Maximum Adaptive, and Maximum Recoverable Volume per muscle.
Type I vs Type II Fiber Hypertrophy: Do Slow Fibers Grow?
A 2021 biopsy study found 30% 1RM taken to failure grew Type I fibers as much as heavy loads did. Compare hypertrophy capacity by fiber type.
Blood Lactate Threshold and Endurance Performance
Step-test protocols for locating LT1 and LT2, what each threshold means physiologically, and how to turn lactate values into endurance training zones.
Cold Water Immersion Recovery Debate: Does It Blunt Gains?
Athletes ice down after every session out of habit, but timing matters more than temperature. Here's what research says about when CWI helps or hurts.
Creatine Supplementation and Strength: Systematic Review
Creatine doesn't work the same for everyone. This review covers dosing protocols, strength and mass gains across studies, and why some barely respond.
Joint Angle-Specific Strength Gains: Isometric Implications
Isometric strength gains peak at the trained angle and fall roughly 25% per 20 degrees away. How to program partials so gains transfer to full range.
Mechanical Tension: The Primary Driver of Hypertrophy?
mTOR signaling, mechanotransduction, titin — mechanical tension touches all three growth pathways. Here is what the evidence says it actually drives.
Mind-Muscle Connection: Internal Focus and EMG Research
Internal focus raises EMG activation for hypertrophy work but can blunt power output. Here is what the research says about when to use each cue.