[THE SCIENCE]
The evidence the numbers are built on, with the papers.
11 pages.
Recovery science
- Deload Research: What the Evidence Says About Timing The mean is quoted everywhere and the standard deviation is the useful half.
- HRV for Athletes: What It Measures and What It Cannot The single most useful recovery signal available, and the one most consistently misread.
- Sleep and Training: The Largest Lever Nobody Sells Eight hours, and the evidence behind that number is stronger than the evidence behind anything you can buy.
Training science
- How Close to Failure Should You Train? The RIR Evidence The band is 0 to 4 RIR and most work belongs at 1 to 3. Below that band nothing improves; above it, growth falls off a cliff.
- How Many Sets Build Muscle? The Dose-Response Evidence Hypertrophy rises with volume across the studied range, frequency does not matter once volume is equated, and indirect sets count for half.
Energy science
- How Fast Can You Actually Build Muscle? The ceiling is not set by calories. It is set by training age, and it falls faster than anyone plans for.
- How Many Calories Does Running Actually Burn? The energy cost depends on your mass and the distance, and almost not at all on the pace. That single fact changes how you fuel.
- RED-S: The Energy Failure That Looks Like Overtraining Bone density, hormones, immunity and recovery all degrade from the same cause, and every one of them is misread as overtraining first.
Nutrition science
Concurrent training
- Running vs Cycling: Why Modality Changes Interference The clearest actionable finding in the concurrent training literature, and the one most often left out of the summary.
- The Interference Effect: What the Research Actually Says Modality, timing, volume and sequence. Four moderators explain almost everything about when concurrent training costs you something and when it does not.