Articles Overload
Discover our articles to better understand training, nutrition, and sport science. Content grounded in scientific research to help you progress.
Progressive overload limits: can you add weight forever?
No: about +20% strength after 10 years in 9,259 powerlifters, muscle capped near an FFMI of 25. The levers that take over when the bar stalls, and their limits.
Sleep and training: what actually works (and what does not)
Wake-up time regularity predicts mortality better than sleep duration. Caffeine cut-offs, evening sessions, light and supplements, with the numbers.
How many sets and reps? A goal-by-goal training guide
Hypertrophy runs on weekly hard sets and effort, max strength runs on load. Sets, reps, load and rest ranges for every goal, with the studies behind them.
Cardio and strength training: before, after, or another day?
Same day or another day, and how many hours apart? What the interference research measured on session spacing, and the 4 levers that decide how much you lose.
Static or dynamic stretching: what the science says
Stretch or not, dynamic or static, before or after training, right away or later… the answers are not that simple. Here is what the research actually says.