https://omnid-m-web.vercel.app/field-notes Thirty-three entries on training, recovery and nutrition. Each one sets out what was measured, what we take from it, and the strongest case against our reading. en https://omnid-m-web.vercel.app/field-notes/category-fundamentals https://omnid-m-web.vercel.app/field-notes/category-fundamentals Fundamentals The variables everyone argues about, and what they turn out to be arguing about. https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-sub-hub https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-sub-hub Loading fundamentals Thirteen entries on training variables, most of which keep resolving into one quantity. https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-01-rest-between-sets https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-01-rest-between-sets Loading fundamentals The short-rest recommendation came from a hypothesis. The hypothesis has since been tested. https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-02-reps-in-reserve https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-02-reps-in-reserve Loading fundamentals Failure costs you something measurable. What it buys has been measured too. https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-03-training-frequency https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-03-training-frequency Loading fundamentals Frequency looks like it matters. Then someone holds volume constant. https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-04-load-and-rep-range https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-04-load-and-rep-range Loading fundamentals Whether load matters depends on how close to failure you train. https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-05-progressive-overload https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-05-progressive-overload Loading fundamentals Few coaches dispute that training has to get harder. The evidence is mostly about how. https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-06-exercise-selection https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-06-exercise-selection Loading fundamentals Muscles grow unevenly, and that changes how you read every study in this branch, including ours. https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-07-weekly-volume https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-07-weekly-volume Loading fundamentals The number the rest of this branch keeps pointing at, and the reason it is harder to state than it looks. https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-08-warm-up https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-08-warm-up Loading fundamentals One trial found the recommended protocol made performance worse. The trial that varied the protocol found it did nothing at all. https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-09-velocity-and-intent https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-09-velocity-and-intent Loading fundamentals How much a set slows down turns out to split the outcomes it produces. https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-10-time-off https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-10-time-off Loading fundamentals What a layoff costs, and how long it takes to get back. https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-11-estimated-max https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-11-estimated-max Loading fundamentals A tested max is more reliable than its reputation. The case for estimating it rests somewhere else. https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-12-exercise-order https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-12-exercise-order Loading fundamentals Order decides which lift gets your best effort. It has not been shown to decide how much muscle you grow. https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-13-deload https://omnid-m-web.vercel.app/field-notes/loading-fundamentals-13-deload Loading fundamentals A way in and a way out. Run either one like an ordinary hard week and you are running a different program. https://omnid-m-web.vercel.app/field-notes/adherence-01-the-first-month https://omnid-m-web.vercel.app/field-notes/adherence-01-the-first-month Adherence In the largest dataset we found, the first month of training predicted who was still training at six months. https://omnid-m-web.vercel.app/field-notes/individual-variation-01-non-responder https://omnid-m-web.vercel.app/field-notes/individual-variation-01-non-responder Individual variation The famous ranges are real. Most of what they measure is not what people think. https://omnid-m-web.vercel.app/field-notes/category-recovery https://omnid-m-web.vercel.app/field-notes/category-recovery Recovery What happens between sessions, and how much of it you can influence. https://omnid-m-web.vercel.app/field-notes/inflammation-sub-hub https://omnid-m-web.vercel.app/field-notes/inflammation-sub-hub Inflammation What we believe we are suppressing, and what gets suppressed. https://omnid-m-web.vercel.app/field-notes/inflammation-01-cold-water-immersion https://omnid-m-web.vercel.app/field-notes/inflammation-01-cold-water-immersion Inflammation Someone put the assumption underneath the ice bath into a muscle biopsy. https://omnid-m-web.vercel.app/field-notes/inflammation-02-doms https://omnid-m-web.vercel.app/field-notes/inflammation-02-doms Inflammation Soreness is real information. It is not the information it usually gets read as. https://omnid-m-web.vercel.app/field-notes/inflammation-03-antioxidant-supplements https://omnid-m-web.vercel.app/field-notes/inflammation-03-antioxidant-supplements Inflammation Where antioxidants blunt adaptation, dose, breadth and timing appear to matter more than the compound, though no trial has tested that directly. https://omnid-m-web.vercel.app/field-notes/inflammation-04-nsaids https://omnid-m-web.vercel.app/field-notes/inflammation-04-nsaids Inflammation The one intervention in this branch that does suppress inflammation, and eleven trials that do not agree on what that costs. https://omnid-m-web.vercel.app/field-notes/cold-heat-exposure-sub-hub https://omnid-m-web.vercel.app/field-notes/cold-heat-exposure-sub-hub Cold and heat exposure You can make the tissue colder or hotter. Here is what that changes. https://omnid-m-web.vercel.app/field-notes/cold-heat-exposure-01-daily-cold-plunge https://omnid-m-web.vercel.app/field-notes/cold-heat-exposure-01-daily-cold-plunge Cold and heat exposure The studies behind the metabolic claims used two-hour exposures at mild temperatures. https://omnid-m-web.vercel.app/field-notes/cold-heat-exposure-02-heat-after-training https://omnid-m-web.vercel.app/field-notes/cold-heat-exposure-02-heat-after-training Cold and heat exposure Two tubs, opposite logic, and two small effects pointing in opposite directions, neither certain enough to count on. https://omnid-m-web.vercel.app/field-notes/cold-heat-exposure-03-contrast-therapy https://omnid-m-web.vercel.app/field-notes/cold-heat-exposure-03-contrast-therapy Cold and heat exposure Note. Does alternating hot and cold beat just picking one? https://omnid-m-web.vercel.app/field-notes/sleep-01-sleep-and-muscle https://omnid-m-web.vercel.app/field-notes/sleep-01-sleep-and-muscle Sleep One night has been measured, two weeks have been measured, and a training block nobody has run. https://omnid-m-web.vercel.app/field-notes/nutrition-sub-hub https://omnid-m-web.vercel.app/field-notes/nutrition-sub-hub Nutrition Four entries, and the same problem underneath all of them. https://omnid-m-web.vercel.app/field-notes/nutrition-01-protein-intake https://omnid-m-web.vercel.app/field-notes/nutrition-01-protein-intake Nutrition The most-cited number in sports nutrition comes from a breakpoint that did not reach significance. https://omnid-m-web.vercel.app/field-notes/nutrition-02-creatine https://omnid-m-web.vercel.app/field-notes/nutrition-02-creatine Nutrition The supplement where the evidence is strong enough that the interesting question is which details do not matter. https://omnid-m-web.vercel.app/field-notes/nutrition-03-bmr-tdee https://omnid-m-web.vercel.app/field-notes/nutrition-03-bmr-tdee Nutrition The number a calculator gives you is a starting point with a wide interval attached, and the interval is the useful part. https://omnid-m-web.vercel.app/field-notes/nutrition-04-rate-of-change https://omnid-m-web.vercel.app/field-notes/nutrition-04-rate-of-change Nutrition One trial found the slow group ending with more muscle. The same group found the difference gone a year later.