Science
The research the BLOCKS assistant answers from: 1,118 studies and 81 guides, each graded for how strong the evidence is and who it was measured on, with a link to the original paper.
17 entries in More topics
B-Static-dynamic (slow, no-relaxation) for endurance?Untested in trained endurance athletes; no significant 3000 m gain vs controls in 4 weeks; mitochondria unmeasured. Grows muscle in the untrained; no heavy-lifting substitute.Guide · 34 sourcesB-Isometric trainingPick it for a named goal, as an add-on to heavy dynamic lifting, not a replacement: wall squats or handgrip lower resting blood pressure (the best evidence, in non-athletes), near-maximal holds…Guide · 45 sourcesB-Calories on the label vs what the body getsA label or app number is an Atwater estimate, a workable starting point for a mixed diet (practice, not measured) and wrong in a known direction for some foods (whole nuts, very fibre-rich whole-food…Guide · 17 sourcesC+Coming backThe reason for the break decides the return, and a few days off is not the emergency the athlete thinks it isGuide · 23 sourcesC+The masters athleteMost standard concessions are not supported; keep the intensity, and widen the gaps on recovery signals, not on age (both are the base's reasoning)Guide · 32 sourcesB+The taperCut the volume hard, keep every hard session, and stop arguing about the periodisation modelGuide · 22 sourcesBVO2max intervalsThe interior of the rep is the prescription, and a flat 4×5 is a choice that needs a reasonGuide · 33 sourcesBDurabilityEvery threshold you prescribe against was measured rested, and by hour three the athlete is a different athleteGuide · 41 sourcesBOrdering the weekThe gap between a lift and a quality session decides more than the exercises in either, and "which goes first" has two opposite right answersGuide · 18 sourcesBLow readinessWhat the athlete says beats what the strap measures, and, by the base's inference, autoregulation helps the athlete who overreaches while excusing the one who trains inconsistentlyGuide · 19 sourcesC+Ramp and deloadWatch the spike more than the level, and a deload is a response to signals rather than a place in the calendarGuide · 17 sourcesBRest is a prescription, not a pauseRecovery duration sits on a two-phase curve, and the base uses three places on it (its own practice)Guide · 11 sourcesBThreshold workAnchor it on CP not FTP, keep it a tool rather than a diet, and know that our evidence here is thinner than for VO2maxGuide · 31 sourcesBIntensity distribution is a function of HOURS, not of ambitionWhat to do with 4, 8 and 15 hours a weekGuide · 30 sourcesB-Menthol in the heatThe route may change whether it helps, and it can hide heat strain rather than remove itGuide · 12 sourcesBThe metabolic ceilingSustained energy expenditure tops out near 2.5 × BMR, and rest days are what bring a year back down to itGuide · 7 sourcesBPMEP-5 Muscle Damage/Trauma ModelDecision frameworkGuide · 28 sources