Research Notes
Train with receipts.
Niche, evidence-based reads for lifters who care about what gets logged, what gets measured, and what actually changes the next session.
01 / Logging
The Minimum Effective Workout Log
Most lifters track either too little to learn or too much to sustain. Here is the smallest log that still improves decisions.
02 / Effort
Reps in Reserve Is the Honesty Layer
RIR is not a vibe check. Used carefully, it tells you whether a PR, a deload, or a boring repeat is the right next move.
03 / Form Check
Video Form Check Beats Mirror Memory
Technique feedback gets useful when the camera angle, rep target, and follow-up question stay consistent.
Research base used across these notes
- ACSM resistance training overview
- Resistance training prescription meta-analysis
- Weekly volume and hypertrophy
- RIR-based RPE scale
- Training to failure meta-analysis
- Proximity-to-failure review
- ISSN protein position stand
- Sleep and athletic performance consensus
- Smartphone bar-velocity review
- Velocity measurement validity