research
How Many Sets Per Week For Muscle Growth? Per-Muscle Volume Research
Beginner, intermediate, and advanced targets per muscle: chest 10-16 sets, back 12-22, quads 12-20 - plus the 7 variables that shift your number.
Sleep and Muscle Growth: 6 Hours vs 8 Hours Research Review
Sleeping 5.5 vs 7 hours changes more than energy levels - Walker's data shows roughly 30% slower muscle growth, driven by hormone and MPS shifts.
Why Static Stretching Before Lifting Is Bad: Research Proves It
Static stretching before a lift isn't neutral. Behm's meta-analysis found it cuts strength by 5.5% and power by 1.9%; see the VBT-measured velocity drop.
Inter-Individual Response Variability: Why Same Program Produces Different Results
481 people did the identical 20-week program; VO2max changes ranged from -6% to +100%. The genetic and lifestyle factors behind high vs low responders.
Mind-Muscle Connection: Internal Focus and EMG Research
The exact load-% cutoff where internal focus stops helping, and the right cue for hypertrophy, strength, power, and rehab by load range.
Sleep Extension Effects on Athletic Performance Research
Sleep extension studies: 0.7s faster sprints, 9% better shooting, 15-25% quicker reaction time, plus the 5-step protocol and CMJ trigger point.
Warm-Up Acute Effects on Performance Research
Different warm-up protocols shift power, velocity, and strength within minutes, not weeks. See the timing windows and PAP evidence behind it.
ACL Prevention Program Evidence: What the Research Actually Shows
Do ACL prevention programs really cut injury risk, and by how much? Efficacy data, injury mechanisms, and neuromuscular protocols compared side by side.
Eccentric Hamstring Nordic Curl Study: Mechanisms, Protocols, and Injury Prevention Outcomes
Eccentric hamstring Nordic curl research: injury-prevention outcomes, dose-response data, and neuromechanical mechanisms, with a ready-to-run protocol.
Wearable IMU Jump Measurement Validity: What the Research Actually Shows
Independent studies show wearable IMU sensors measure jump height within 1-3cm of force-plate standards. Here's which algorithms and placements matter.
Bilateral Deficit in Strength Training: Research Review
Two legs rarely produce twice the force of one. Here is the mechanism behind that gap, its size across sports, and how unilateral training closes it.
CMJ as a Monitoring Tool: Research Review
Not every CMJ metric tracks fatigue equally well. This review ranks jump height, RSI, and flight-time ratio by reliability, with thresholds coaches use.