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    <description>Training programming explained set by set: volume, intensity, frequency and progression models, plus how each interacts with fueling and recovery capacity.</description>
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      <title>Does the post-workout anabolic window actually exist?</title>
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      <description><![CDATA[A popular 30-minute deadline for eating protein after a workout does not hold up well against the trial evidence, which points to total daily protein intake as the stronger factor in muscle growth.]]></description>
      <pubDate>Thu, 20 Aug 2026 08:38:18 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
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      <title>Squat depth: what does the research actually show?</title>
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      <description><![CDATA[Deep vs half squats: trials show full squat depth builds more hip and thigh muscle, and knee-stress fears lack support in healthy joints.]]></description>
      <pubDate>Mon, 27 Jul 2026 12:00:00 GMT</pubDate>
      <dc:creator>Yuki Tanaka</dc:creator>
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      <title>HIIT versus steady-state cardio: what adapts faster?</title>
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      <description><![CDATA[HIIT vs steady-state cardio: Milanović's 2015 meta-analysis and time-efficiency trials compared for VO2max, fat loss, safety, and conditioning.]]></description>
      <pubDate>Sun, 05 Jul 2026 12:00:00 GMT</pubDate>
      <dc:creator>Yuki Tanaka</dc:creator>
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      <title>Deload weeks: when do they help and why?</title>
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      <description><![CDATA[Deload weeks explained: taper research by Bosquet shows cutting volume 40-60% while keeping intensity lifts performance. When and how to deload.]]></description>
      <pubDate>Fri, 12 Jun 2026 12:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
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      <title>Strength training for runners: what does the research show?</title>
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      <description><![CDATA[Strength training for runners improves running economy 2-8% in trials, adds no bulk, and may cut overuse injuries. What the research actually shows.]]></description>
      <pubDate>Wed, 20 May 2026 12:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
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      <title>Zone 2 cardio: what it does and doesn&apos;t do</title>
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      <description><![CDATA[Zone 2 cardio explained: real benefits for aerobic base and mitochondria, and what trials say it cannot do for fat loss and VO2max.]]></description>
      <pubDate>Mon, 27 Apr 2026 12:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
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      <title>Periodization blocks explained simply: what do they do?</title>
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      <description><![CDATA[Periodization blocks explained: what Williams' 2017 meta-analysis and later reviews say about block, linear, and undulating strength training plans.]]></description>
      <pubDate>Sun, 05 Apr 2026 12:00:00 GMT</pubDate>
      <dc:creator>Bianca Reyes</dc:creator>
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      <title>Rest intervals between sets: what does the evidence show?</title>
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      <description><![CDATA[Rest between sets: 2-3 minutes beats 1 minute for strength and hypertrophy in trials and meta-analyses, mainly through higher training volume.]]></description>
      <pubDate>Fri, 13 Mar 2026 12:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
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      <title>How many weekly sets per muscle group does research support?</title>
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      <description><![CDATA[How many weekly sets per muscle group? Meta-analyses by Schoenfeld and Baz-Valle support 10-20 hard sets for hypertrophy, with diminishing returns beyond.]]></description>
      <pubDate>Wed, 18 Feb 2026 12:00:00 GMT</pubDate>
      <dc:creator>Bianca Reyes</dc:creator>
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      <title>Training volume or intensity: which matters more for muscle growth?</title>
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      <description><![CDATA[Training volume vs intensity for hypertrophy: what the Schoenfeld and Morton research says about weekly sets, load, and building muscle.]]></description>
      <pubDate>Mon, 26 Jan 2026 12:00:00 GMT</pubDate>
      <dc:creator>Bianca Reyes</dc:creator>
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      <title>How progressive overload actually works</title>
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      <description><![CDATA[Progressive overload explained: what research says about adding weight, reps, or sets, and how small 2-10% increments drive strength and muscle gains.]]></description>
      <pubDate>Sun, 04 Jan 2026 12:00:00 GMT</pubDate>
      <dc:creator>Yuki Tanaka</dc:creator>
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