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.
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.
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.
Form Check
Video Form Check Beats Mirror Memory
Technique feedback gets useful when the camera angle, rep target, and follow-up question stay consistent.
Rest
Rest Times Are Training Data
If your log ignores rest, it can mistake short-rest fatigue for strength loss and long-rest performance for sudden progress.
Readiness
Readiness Is a Conversation, Not a Score
Wearables, soreness, sleep, and mood are useful when they explain the set, not when they override the whole workout.
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
- Longer inter-set rest trial
- Rest intervals and strength
- Rest intervals and hypertrophy
- Exercise order meta-analysis
- Training load and fatigue
- Subjective monitoring review
- Single-item wellbeing review
- HRV monitoring meta-analysis