#research
50 articles
Eccentric Training for Injury Prevention: Research Review and Protocols
Comprehensive review of eccentric training for injury prevention. Covers hamstring, patellar tendon, and Achilles protocols backed by clinical research, with practical programming guidelines.
Foam Rolling Performance and Recovery: Latest Research Conclusions
Latest meta-analysis on actual effects of foam rolling (self-myofascial release) on performance and recovery.
Minimum Dose for Strength Maintenance: How Little Can Preserve Strength?
Research synthesis on whether once-weekly single sets can maintain strength — minimum effective dose.
Leucine Threshold and Muscle Protein Synthesis: The Truth About 2.5g Per Meal
Research on 2.5-3g leucine per meal threshold for maximizing MPS with practical diet application.
Squat Depth and Hypertrophy: Full vs Half Squat Direct Comparison
Latest research directly comparing quad and glute hypertrophy in parallel, full, and half squats.
Time Under Tension and Hypertrophy: Does Tempo Really Matter?
Latest meta-analysis on eccentric, isometric, and concentric TUT effects on hypertrophy.
Velocity Loss Fatigue Monitoring: Research on VL% Accuracy
Research validating how accurately intra-set velocity loss percentage correlates with actual fatigue level.
Is Training to Failure Necessary? What Latest Research Says
Latest meta-analysis on whether training to failure every set is needed for hypertrophy with practical guidelines.
Minimum Effective Volume for Hypertrophy: How Little Can You Train?
Exploring minimum stimulus for muscle growth based on Schoenfeld (2019) weekly set-dose response.
Female Athlete Triad and RED-S: Energy Availability Research
Relative energy deficiency effects on female athlete bone health, menstruation, and performance.
Optimal Protein Intake by Age: Research Across Decades
Age-specific optimal protein intake for 20s, 40s, 60s+ and sarcopenia prevention strategies.
Inter-Set Stretching and Hypertrophy: Latest Research
Latest research debate on stretching between sets and its effects on muscle size development.