Blog
The research,
explained.
Short articles on what works in training, what the studies actually found, and how to put it to use. Every claim links to its source. How we write articles · Every study we cite
Training · Strength
Train movement patterns, not muscles
Strength is specific to what you practice, so eight movement patterns organize training better than a list of muscles. Plus what research says about whether isolation work adds anything.
October 12, 2026 · 8 min read · 4 sources
Mobility · Training
Why mobility matters, and what actually improves it
Stretching before lifting costs strength, stretching programs do not prevent injuries, and full-range lifting builds flexibility about as well. What mobility is really worth.
October 11, 2026 · 7 min read · 4 sources
Nutrition · Protein
Amino acids, and what protein quality actually means
Nine of the twenty amino acids have to come from food, and that single fact explains protein quality scores, the gap between plant and animal protein, and why BCAA supplements underdeliver.
October 10, 2026 · 7 min read · 5 sources
HYROX · Running
Compromised running: why your pace falls apart after HYROX stations
Running on tired legs costs more energy and feels clumsy for the first few hundred meters. What the research shows, and how to train for it.
October 9, 2026 · 6 min read · 9 sources
Nutrition · Protein
Protein: how your body uses it, and how much you need
What happens to protein after you eat it, what it does beyond muscle, how many grams per pound you actually need, and why distribution across the day beats timing around your workout.
October 9, 2026 · 8 min read · 8 sources
Myths · Nutrition
Training for years without the social media body
Why consistent training often does not produce the physiques you see online: the natural ceiling, how differently people respond to the same program, and how a deficit costs muscle.
October 9, 2026 · 8 min read · 6 sources
Strength · Loaded carries
Train to look good and carry weight in 40 minutes
A functional weight carry takes a strong pickup, a solid hold and a steady walk. Here is how to train all three, and look the part, in four short sessions a week.
October 8, 2026 · 6 min read · 6 sources
HYROX · Endurance
What a HYROX race actually demands
HYROX looks like a strength event but is mostly an endurance race. What the first studies found about where the time goes, who finishes fastest, and how to train.
October 8, 2026 · 6 min read · 5 sources
VO2max · Endurance
What VO2max is, and why it matters
The most oxygen your body can use during hard exercise: what limits it, why it predicts both endurance and lifespan, and how to measure yours.
October 7, 2026 · 5 min read · 7 sources
VO2max · Running
Running to increase your VO2max
Which running workouts raise VO2max the most, why most of your running should still be easy, and a sample week to follow.
October 7, 2026 · 6 min read · 5 sources
VO2max · Intervals
Tabata intervals for VO2max: what the research actually used
The original 20/10 protocol raised VO2max and anaerobic capacity. Here is what the study did, how most classes differ, and how to do it well.
October 7, 2026 · 5 min read · 5 sources
VO2max · Kettlebell
Kettlebell circuits for VO2max: what the evidence supports
Kettlebell intervals can raise VO2max, general kettlebell training does not, and heart rate overstates the work. What the studies found and how to set up a session.
October 7, 2026 · 5 min read · 3 sources
VO2max · Cooper test
How often to take the Cooper test, and how fast results change
Test every 6 to 8 weeks. VO2max can rise in 4 to 8 weeks of training and drop 7% in three weeks off. What the research says, and how to make every test count.
October 7, 2026 · 5 min read · 8 sources
Myths · Training
Should you train for your body type?
Ectomorph, mesomorph and endomorph came from 1940s constitutional psychology, not exercise science. What the measurement behind the words actually says, and what to do instead.
October 7, 2026 · 7 min read · 6 sources
Running · Health
Why you itch while running, and how to prevent it
Running itch is usually a harmless reaction to heating up, but not always. The causes with evidence behind them, the warning signs that mean stop, and what actually prevents each one.
October 7, 2026 · 7 min read · 7 sources
VO2max · Endurance
How little training keeps your VO2max
Keeping VO2max takes much less work than building it. What happened when researchers cut training frequency, duration and intensity one at a time, and what that means over a decade.
October 7, 2026 · 7 min read · 6 sources
VO2max · Endurance
How anaerobic capacity and VO2max work together
VO2max is a rate, anaerobic capacity is a quantity, and the power-duration curve joins them. What critical power and W prime mean, why running out is predictable, and how to train each.
October 7, 2026 · 7 min read · 5 sources