Sports science, distilled.
Summaries and analysis of key research papers in sports science, velocity-based training, and performance measurement.
How Many Sets Per Week For Muscle Growth? Per-Muscle Volume Research
Schoenfeld meta-analysis breakdown of optimal weekly sets per muscle. Chest, back, legs, shoulders - exact volume targets for hypertrophy backed by data.
Sleep and Muscle Growth: 6 Hours vs 8 Hours Research Review
How sleep duration affects muscle growth: 6 vs 8 hours compared via Walker, Mah, and Dattilo studies. See the impact on hormones, MPS, and performance.
Strength Coach vs Bodybuilder Mindset: Why the Two Approaches Are Opposite
Strength coaches and bodybuilders see training through opposite lenses. Output vs stimulus, measurement vs pump. A data-driven look at both mindsets.
Why Grip Strength Matters for Everything: The Hidden Marker of Total Body Strength
Grip strength isn't just about your hands. It's a neurological proxy for total body strength, predicting deadlift, pull-up, and Olympic lift performance.
Why Your Pre-Workout Stopped Working: Caffeine Tolerance Decoded
Caffeine tolerance, ingredient ceilings, and bad cycling habits explain why pre-workout fades. Backed by research and IMU velocity data.
Why Soreness Doesn't Mean a Good Workout: The Science
Modern research shows DOMS is not a reliable indicator of muscle growth or strength gains. Learn what objective markers actually predict adaptation.
Why Static Stretching Before Lifting Is Bad: Research Proves It
Behm's meta-analysis shows static stretching cuts strength by 5.5% and power by 1.9%. See VBT-measured barbell velocity drops and a dynamic warm-up alternative.
Why Women Should Lift Heavy Weights: The Science
The science of why women must lift heavy weights for bone density, hormones, strength, and metabolic health, backed by 12-month IMU data.
Carbohydrate Timing and Performance: What Research Actually Says
Evidence review of pre-, intra-, and post-exercise carbohydrate timing on strength, power, and sprint performance — including velocity-based training
Foam Rolling Performance and Recovery: Latest Research Conclusions
Latest meta-analysis findings on foam rolling (self-myofascial release) effects on ROM, DOMS, and explosive power — evidence-based dosing and timing protocols.
HIIT vs LISS Cardio for Fat Loss: What the Research Actually Shows
Comprehensive research review comparing HIIT and LISS cardio for fat loss: EPOC, caloric burn, muscle retention, and practical programming protocols backed
Minimum Dose for Strength Maintenance: How Little Can Preserve Strength?
How few sets and sessions per week actually preserve strength? A synthesis of detraining and reduced-frequency research with actionable protocols.