Timothy Bunce

Peer-reviewed review of squat biomechanics — Fry 2003 on knee-restriction trade-offs and Hartmann 2013's 164-paper analysis of depth and joint risk, translated into practical training guidance.

Evidence-based hierarchy for carb and protein timing around training. Total intake matters most, distribution second, peri-workout timing third — debunking the rigid anabolic-window narrative.

How heart-rate variability tracks training adaptation and detects overreaching, with three protocols from Plews 2013, Buchheit 2014, and Stanley 2013 for using HRV without becoming a slave to the number.

Built on Lally 2010's 66-day median to automaticity. Covers habit stacking, friction reduction, and how the basal ganglia consolidates exercise routines — what works long-term and what only feels productive.