Hana Kim
Editorial byline
Hana Kim is an editorial byline for No Bad Reps, with a focus on Training Theory, Recovery & Mobility, Scientific Research breakdowns. Biographical credentials and external profiles are published only after verification.
Learn more about our editorial process and use of automation in our AI & Automation disclosure.
Coverage Areas
Latest Articles
Active Recovery vs. Passive Rest: What the Science Actually Shows After Hard Training
While active recovery effectively clears blood lactate faster than passive rest, scientific evidence shows mixed results for improving next-session performance or reducing muscle soreness after high-intensity training. The choice between active recovery and passive rest should align with individual goals and how the body responds.
Oct 22, 2026 · 4 min read
Training for the Adaptation You Actually Want: A Specificity Framework for Strength, Size, and Endurance
The SAID principle emphasizes that your body adapts specifically to the demands placed upon it. This article details how to align training variables like load, repetitions, and exercise selection with specific goals such as maximal strength, muscle hypertrophy, and muscular endurance for optimal adaptation.
Oct 21, 2026 · 5 min read
Reading HRV and GSR Together: How Biofeedback Signals Reveal an Athlete's Recovery State
Combining Heart Rate Variability (HRV) and Galvanic Skin Response (GSR) biofeedback offers athletes a powerful way to understand their autonomic nervous system state. Understanding these combined patterns helps athletes determine whether their body is primed for training or requires recovery, enabling more informed training decisions.
Oct 20, 2026 · 5 min read
Stretching for Lifters: Timing Is Everything for Strength and Flexibility
Lifters should use dynamic stretching before workouts to prepare the body for movement and reserve static or PNF stretching for post-workout cool-downs or dedicated mobility days. This timing ensures flexibility gains without compromising strength performance.
Oct 19, 2026 · 4 min read
Beyond Muscle: Why Strength Arrives Before Size—and What Your Nerves, Tendons and Bones Are Doing About It
Initial strength gains from resistance training are primarily driven by neural and connective tissue adaptations, not muscle growth. Understanding the distinct timelines for these physiological changes is key to optimizing training for long-term resilience and strength.
Oct 19, 2026 · 5 min read
Progressive Overload Without More Weight: How Tempo and Range of Motion Keep Gains Coming
Progressive overload can be achieved without adding weight by manipulating exercise tempo and range of motion. These methods increase training difficulty and mechanical work, helping advanced lifters overcome plateaus.
Oct 16, 2026 · 5 min read
When to Deload: A Science-Backed Decision Framework for Advanced Lifters
Advanced lifters should implement deloads either on a planned schedule every 3-4 weeks or reactively when signs of accumulated fatigue appear, always including a mandatory pre-competition deload. This approach leverages the fitness-fatigue model to manage recovery and ensure peak performance.
Oct 15, 2026 · 5 min read
Four Mobility Drills That Fix Your Overhead Position: A Diagnostic Routine for Advanced Lifters
This article offers a diagnostic routine and four mobility drills to address common overhead position limitations in advanced lifters, focusing on thoracic extension, scapular control, and lat flexibility. Identify your specific weak link to improve overhead performance and reduce injury risk.
Oct 15, 2026 · 5 min read
Low-Intensity Cardio Beats Stretching for Lactate Clearance — Here's What the Science Actually Supports
Low-intensity cardio, such as easy cycling, shows the strongest scientific support for clearing blood lactate after heavy training, while stretching's benefits are mixed. Active recovery also aids central nervous system recovery by improving corticospinal excitability.
Oct 15, 2026 · 4 min read
Bands or Chains? Matching Accommodating Resistance to Your Strength Goals
Advanced lifters must choose between bands and chains based on their specific strength goals. Bands enhance explosive power and bar speed with curvilinear tension, while chains overload lockout strength and help grind through sticking points with linear resistance.
Oct 14, 2026 · 5 min read
Beyond Adding Weight: How to Choose the Right Progressive Overload for Your Goals
Progressive overload is crucial for experienced lifters, but adding weight isn't the only method. Choosing the right progression strategy—whether increasing load, reps, sets, or improving form—depends on whether your primary goal is maximal strength or muscle hypertrophy.
Oct 6, 2026 · 4 min read
How Muscle Memory Works: A Phased Plan for Your Training Comeback
Muscle memory comprises two distinct systems: rapid neural recall of movement patterns and lasting cellular adaptations like retained myonuclei. Understanding these mechanisms allows for a phased training comeback, prioritizing technique before rebuilding strength.
Oct 5, 2026 · 5 min read
Optimizing Tendon and Ligament Resilience for Lifelong Lifting with Isometric Holds
Strengthening tendons and ligaments is crucial for lifelong lifting, as these connective tissues adapt differently than muscle. Learn how specific loading protocols, particularly isometric holds, can enhance their resilience and prevent injuries.
Sep 30, 2026 · 4 min read
Optimizing Sleep for Enhanced Athletic Recovery and Performance
Sleep is a critical component for athletes, profoundly impacting recovery, performance, and well-being. This guide synthesizes evidence-based strategies for optimizing sleep hygiene, strategic napping, and managing athlete-specific sleep challenges to achieve superior athletic results.
Sep 30, 2026 · 5 min read
Acute Sleep Deprivation Impairs Muscle Protein Synthesis and Creates a Catabolic Hormonal State
Even one night of sleep deprivation significantly impairs muscle recovery by reducing muscle protein synthesis by 18% and creating a catabolic hormonal state with increased cortisol and decreased testosterone.
Sep 29, 2026 · 4 min read
Allied Services Deploys Rise&Walk Robotic System for Patient Recovery
On September 17, 2026, Allied Services unveiled 'Rise&Walk', a 3-in-1 robotic system that is the first to integrate synchronous arm swing into gait retraining, promising a new era for patient...
Sep 18, 2026 · 3 min read
Game-Like Tech & Outdoor Rehab: Early Success, Adoption Challenges
At a Chicago rehabilitation hospital, patients engaging with virtual reality nature walks achieved mobility milestones 30% faster than a control group in conventional therapy.
Sep 17, 2026 · 3 min read
Rehabilitation advancements boost health, cut healthcare costs
A single pulmonary rehabilitation session can save up to $171.
Sep 13, 2026 · 3 min read
What Are Physiological Adaptations to Resistance Training for Athletes?
In most training studies, resistance training can increase the cross-sectional area of muscle fibers by a remarkable 20% to 45%, according to University of New Mexico.
Sep 8, 2026 · 5 min read
What Are Deload Weeks and Why Do They Matter for Training?
A one-week deload period, commonly used in resistance training, was found to somewhat negatively impact strength during an 8-week training cycle, according to Biolayne .
Sep 5, 2026 · 3 min read