Research Topic
Muscle
7 articles
Omega-3 (EPA/DHA) for Muscle Recovery: Dose and Evidence
Omega-3 fatty acids — specifically EPA and DHA — directly potentiate mTORC1-driven muscle protein synthesis independent of leucine intake. Most athlete nutrition protocols ignore this pathway entirely.
5 min read · 2026-10-06
Natural Muscle Gain Rate: How Much You Can Build Per Year
Lyle McDonald's rate model shows year 1 allows up to 1.1kg/month of lean mass; year 3+ drops to 0.2kg/month. Understanding the diminishing returns curve changes everything about training expectations.
5 min read · 2026-09-29
HMB Supplementation: The Specific Use Case for Muscle Protection
HMB supplements are marketed as muscle builders for everyone. The evidence says something quite different — and far more specific. Here is what the research actually shows.
5 min read · 2026-09-08
Inspiratory Muscle Training: The Respiratory Limiter Intervals Miss
Dempsey 2006 identified the metaboreflex: inspiratory muscle fatigue diverts blood from working legs. McConnell Romer 2004 shows IMT gives 15% performance gain. Here's the protocol.
5 min read · 2026-09-08
Your Natural Muscle Ceiling Is Not Where You Think It Is — The Science of Genetic Potential
Every lifter eventually hits a progress plateau and wonders if they've reached their genetic ceiling. FFMI gives you an objective reference point — and most athletes are nowhere near it.
5 min read · 2026-08-25
Muscle Memory and Myonuclei: The Cellular Mechanism of Retraining
Muscle fibres that have previously hypertrophied retain extra myonuclei even after atrophy from detraining. These persistent nuclei — the cellular basis of muscle memory — allow trained athletes to regain lost mass significantly faster than untrained individuals building from zero.
5 min read · 2026-08-11
ACTN3 Genotype and Muscle Fibre Type: Sport Genomics' Strongest Finding
The ACTN3 R577X polymorphism is the most studied sports genomics variant — affecting Type IIx muscle fibre expression and influencing sprint vs endurance phenotype. Learn what the evidence shows about fibre type genetics, testing limitations, and training modifiability.
5 min read · 2026-06-16