Sports science, distilled.
Summaries and analysis of key research papers in sports science, velocity-based training, and performance measurement.
Single vs Multi-Joint Exercise: Hypertrophy and Strength Comparison
Meta-analysis comparing hypertrophy and strength effects of single-joint vs multi-joint exercises. Evidence on when isolation work adds meaningful gains
Strength Training Hormonal Hypothesis: Do Acute Hormones Drive Growth?
Critical review of the hormonal hypothesis of hypertrophy — does acute post-exercise testosterone and GH actually drive muscle growth?
Stretch-Mediated Hypertrophy: Does Training at Long Lengths Boost Growth?
Current evidence on stretch-mediated hypertrophy: does loading muscles at long lengths produce more growth? Research review covering mechanisms, effect
Is Training to Failure Necessary? What Latest Research Says
A research review of 2019-2024 meta-analyses on training to failure vs. leaving reps in reserve for hypertrophy and strength, with practical programming
Concurrent Training Molecular Interference: AMPK vs mTOR Truth
Evidence-based review of AMPK-mTOR signaling interference in concurrent training, with practical strategies to minimize hypertrophy blunting from endurance
IMU Sensor Validity for Barbell Velocity Measurement: Systematic Review
Systematic review of IMU sensor accuracy for barbell velocity compared to linear position transducers. What the research shows about 800Hz sampling, error
Minimum Effective Volume for Hypertrophy: How Little Can You Train?
How few sets per week actually build muscle? Schoenfeld's dose-response data reveals the minimum effective volume threshold and how to use it strategically.
Velocity Loss Thresholds and Training Outcomes: 10% vs 20% vs 30%
Pareja-Blanco (2017) landmark comparison of 10%, 20%, and 30% velocity loss thresholds: strength, hypertrophy, and fatigue outcomes analyzed.
Blood Flow Restriction Low-Load Training Hypertrophy Review
BFR at 20-30% 1RM achieves near-equivalent hypertrophy to high-load training: mechanisms, cuff pressures, dose-response, and athlete applications reviewed.
Drop Sets Effectiveness for Hypertrophy: Better Than Straight Sets?
Research review: do drop sets build more muscle than straight sets? EMG, MRI, and biopsy data reveal when drop sets help—and when they waste recovery.
Effective Reps Theory: Do Only Reps Near Failure Matter?
The theory that only the last 5 reps before failure stimulate hypertrophy, the counterevidence, and how velocity data can operationalize proximity-to-failure
Exercise Order Effects: Compound First or Isolation First?
A research review of exercise order effects on strength, hypertrophy, and performance. When to break the compound-first rule and how VBT reveals