Sports science, distilled.
Summaries and analysis of key research papers in sports science, velocity-based training, and performance measurement.
Muscle Imbalance and Injury Risk: Bilateral and Agonist-Antagonist Ratios
Systematic review on bilateral asymmetry and agonist-antagonist ratio effects on injury risk. Evidence thresholds, measurement methods, and corrective
Leucine Threshold and Muscle Protein Synthesis: The Truth About 2.5g Per Meal
Research review of the leucine threshold hypothesis for maximizing muscle protein synthesis: dose-response data, meal timing, protein quality, and practical
Sleep Deprivation Effects on Strength and Performance: Research Synthesis
Research synthesis on how 4-6 hours of sleep impairs strength, power output, reaction time, and hormones—and how to detect it with velocity data.
Squat Depth and Hypertrophy: Full vs Half Squat Direct Comparison
Latest research directly comparing quad and glute hypertrophy in parallel, full, and half squats — with practical programming implications.
Time Under Tension and Hypertrophy: Does Tempo Really Matter?
Meta-analysis review of eccentric, isometric, and concentric TUT effects on muscle hypertrophy. What the evidence says about tempo training and muscle growth.
Velocity Loss Fatigue Monitoring: Research on VL% Accuracy
Research validating intra-set velocity loss percentage as a fatigue indicator. What VL% thresholds mean, how accurately they correlate with metabolic and
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?
Research comparing hypertrophy outcomes of barbells and dumbbells vs machines. Evidence on stabiliser recruitment, force output, and the optimal combined
Inter-Individual Response Variability: Why Same Program Produces Different Results
Why identical training programs produce dramatically different results: the science of high vs low responders, genetic and lifestyle moderators, and how VBT
Muscle Fiber Type Shifting: Can Training Convert IIx to IIa?
Research review of resistance training-induced fiber type transitions from IIx to IIa: mechanisms, magnitude, reversibility, and programming implications for
Optimal Rep Range for Hypertrophy: Why the 8-12 Rule Is Incomplete
The hypertrophy continuum research reviewed: why 5-30 reps all grow muscle when sets approach failure, what actually limits growth, and how to program rep
Resistance Training and Longevity: Does Strength Training Reduce Mortality?
Large epidemiological studies show resistance training cuts all-cause mortality risk by 15-23%. Discover the dose-response data, mechanisms, and practical