Strength training

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High-intensity training for cyclists: 70% max + 6% VO2max in 8 weeks.
Byroot.national 2026-05-222026-05-22

Heavy strength training for cyclists isn’t about “gaining muscle and losing endurance”. A recent RCT in the Scandinavian Journal of Medicine & Science in Sports showed that heavy strength training at 70% of maximum capacity in trained cyclists improved anaerobic power, VO2max and quadriceps hypertrophy simultaneously. The old mantra that “strength training takes away from endurance” has not been confirmed in this context. Which…

Read More High-intensity training for cyclists: 70% max + 6% VO2max in 8 weeks.
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Progressive load training: an extra 15 minutes a day resulted in 301 fewer injuries in the NFL.
Byroot.national 2026-05-212026-05-21

Progressive overload training isn't a theoretical principle, but a specific protocol. An analysis of NFL practices in the April 2026 American Journal of Sports Medicine revealed that teams which added just 15 minutes of training per day during the first week of camp had significantly fewer muscle strains. This is the top league in the world, not amateurs. It's applicable for amateur return to fitness too...

Read More Progressive load training: an extra 15 minutes a day resulted in 301 fewer injuries in the NFL.
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Strength training after 50: 25% adherence, 30% lower mortality.
Byroot.national 2026-05-202026-05-20

Strength training after 50 isn't about aesthetics, it's about whether you'll be walking independently at 75. BJSM, in their May 2026 editorial, summarised five centuries of research into one position: strength training in older age works as preventative medicine against mortality, functional decline, diabetes, and mental health disorders. The gap between this science and real-world practice is catastrophic. What...

Read More Strength training after 50: 25% adherence, 30% lower mortality.
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Eccentric hip abductor training: one exercise against the #1 factor in knee injuries
Byroot.national 2026-05-182026-05-18

An eccentric hip abductor isn't a new discipline, but an old exercise transitioned into a different mode. A recent pilot study in PLoS One showed that 4 weeks of the eccentric variation alone reduced dynamic knee valgus in young women more effectively than the classic concentric version. Dynamic valgus is precisely that “falling inward” mechanism that lies behind ACL injuries, patellofemoral...

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Critical power for strengths: 8 second error vs 19.
Byroot.national 2026-05-182026-05-18

Critical power is the physiological power output that can be maintained for a prolonged duration without transitioning into an unstable state. Since the 1960s, critical power has been applied to cycling and running. A recent study by Wu et al. (J Biomed Eng 2026) adapted the model for resistance exercises and demonstrated: an improved version predicted time to failure with an error of 8 seconds compared to 19 for the baseline. This is...

Read More Critical power for strengths: 8 second error vs 19.
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Protein intake: why 0.83 g/kg is the minimum, and the optimum is twice that.
Byroot.national 2026-05-172026-05-17

Official statistics paint a reassuring picture. European dietary studies indicate that the average man consumes 67–114g of protein per day, and a woman 59–102g. This meets or exceeds the recommendation from the European Food Safety Authority. The EFSA's conclusion is concise: protein intake of the European population is adequate across all age groups. If this is true, why is sarcopenia one of the fastest-growing ageing problems…

Read More Protein intake: why 0.83 g/kg is the minimum, and the optimum is twice that.
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Ozempic causes weight loss. Half of what is lost is muscle.
Byroot.national 2026-05-122026-05-12

Here's how to stop this. Semaglutide and tirzepatide (Ozempic, Wegovy, Mounjaro, Zepbound) are the loudest drugs of the decade. The ads show fat disappearing. They don't show what disappears with it. A recent RCT protocol from the Dasman Diabetes Institute (Kuwait) - the LEAN-PREP - tries to answer the question everyone is avoiding: how to preserve muscle during pharmacological weight loss. How much muscle...

Read More Ozempic causes weight loss. Half of what is lost is muscle.
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Mental fatigue limits strength: 12 brain training sessions resulted in +93% repetitions
Byroot.national 2026-05-092026-05-09

A study published in the European Journal of Sport Science: 22 recreational athletes performed strength training exercises over 12 sessions at home. Half of them performed cognitive tasks before and after training — the Stroop task on their mobile phones. Post-test results: +33% repetitions in the bench press, +93% in the bicep curl, +28% in the jump squat. And all this with lower perceived effort — subjectively…

Read More Mental fatigue limits strength: 12 brain training sessions resulted in +93% repetitions