Sports science, distilled.
Summaries and analysis of key research papers in sports science, velocity-based training, and performance measurement.
Female Athlete Triad and RED-S: Energy Availability Research
How low energy availability impairs bone density, menstrual function, and power output in female athletes — RED-S mechanisms, screening, and refeeding.
Foam Roller vs Massage Gun: Recovery Comparison
Evidence-based comparison of foam rolling vs percussion massage gun for DOMS, range of motion, and next-session performance with protocol recommendations.
Genetics and Muscle Building Potential: Do Limits Exist?
ACTN3, ACE, IGF-1 gene variants shape hypertrophy ceilings. Learn what your DNA actually controls—and what evidence-based training can override.
Bench Press Grip Width and Muscle Activation: EMG Evidence
EMG research shows wide grip raises pectoral activation 28% over narrow grip. Learn how to select grip width for your exact training goal.
High Bar vs Low Bar Squat: Biomechanics and Muscle Activation
Trunk angle, joint torque, and muscle activation differences between high bar and low bar squats — evidence-based analysis for athletes and coaches.
Muscle Damage Not Required for Growth: Paradigm Shift
New research shows DOMS and muscle damage are not prerequisites for hypertrophy. What actually drives muscle growth and how to program without excessive
Optimal Protein Intake by Age: Research Across Decades
Age-specific optimal protein intake for athletes in their 20s through 60s+. Evidence from meta-analyses on sarcopenia prevention, MPS thresholds, and timing
Partial Reps vs Full ROM: Which Builds More Muscle?
A research-driven breakdown of partial vs full range-of-motion training for muscle growth. What the latest RCTs actually show—and how to apply it.
Pre-Exhaustion Training Effectiveness: Does It Work?
EMG and hypertrophy evidence on pre-exhausting target muscles—when pre-exhaust enhances stimulus and when it reduces total compound strength output.
Protein Distribution: Why 4 Meals Per Day May Be Optimal
Research on why distributing daily protein across 3-5 meals maximizes muscle protein synthesis. The leucine threshold, anabolic window, and practical meal
Resistance Training and Mental Health: Depression and Anxiety
Meta-analysis evidence on resistance training for depression and anxiety: effect sizes, dose-response, mechanisms, and programming for mental health benefits.
Sauna Bathing and Athletic Performance: Heat Stress Benefits
Evidence-based review of sauna bathing for athletes: cardiovascular adaptations, heat acclimation, recovery acceleration, and performance protocols with