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.
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Latest Articles
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
Stroke Rehab Guidelines Highlight Mental Health Care Delays
In Arkansas, a new 16-bed unit, the Secured Restoration Program, won't open until July 2025, even as national guidelines urge stroke rehabilitation to begin within 48 hours.
Aug 31, 2026 · 3 min read
Periodization for Strength and Hypertrophy Gains
In a 25-week macrocycle study on national-level throwers, snatch and squat one-repetition maximums (1RM) increased by about 10 percent, while throwing distance improved by nearly 11 percent.
Aug 30, 2026 · 6 min read
Rugby Australia renews PTP fitness brand partnership through 2025
George Gregan, the legendary Wallabies scrum-half with a record 120 caps, co-founded PTP Fitness, the brand now renewing its official supplier status with Rugby Australia through to 2025.
Aug 25, 2026 · 2 min read
How Often Should You Train Muscle Groups for Growth?
While many lifters meticulously plan to hit each muscle group three or four times a week, a 2016 meta-analysis published in PubMed found that training a muscle twice weekly outperformed once-weekly tr
Aug 6, 2026 · 4 min read
How Strategic Breaks Prevent Overtraining and Boost Performance
Full recovery from overtraining can require weeks or months of time off from working out, according to HSS .
Aug 5, 2026 · 4 min read
Ariat Texas Rattlers Opening New Performance Center for Bull Riding
In a sport often defined by raw grit, the Ariat Texas Rattlers are opening a 3,000-square-foot performance center dedicated to high-tech training and recovery in Decatur, Texas, according to Fort Wort
Jul 31, 2026 · 3 min read
Rethinking posture advice for long-term mobility and performance is critical now.
In a 2013 study involving 88 university students, just 20 minutes of targeted exercise, three times a week for eight weeks, significantly improved their posture, according to pmc .
Jul 12, 2026 · 3 min read
Linear vs. Undulating Periodization: Which Training Model Is Better?
In a 12-week study, athletes using undulating periodization improved their bench press by 28.
Jul 7, 2026 · 4 min read
Fat Loss Success: Balancing Moderate Intensity and Recovery
Despite the widespread belief that high-intensity interval training (HIIT) is the ultimate fat-shredder, overground running has been shown to reduce fat mass by more than double that of HIIT, shedding
Jul 6, 2026 · 4 min read
Flexible Fitness: Everhaus and Its Alternatives for 2026
Everhaus, a fitness startup offering flexible access to hundreds of studios, just secured $50 million in Series B funding, valuing it at $500 million, according to TechCrunch .
Jun 26, 2026 · 3 min read
Bench Press Tops Chest Exercise Study
An independent American Council on Exercise (ACE) study found the classic barbell bench press elicited the highest muscle activation in the pectoralis major.
Jun 23, 2026 · 3 min read
What Are the Holistic Benefits of Yoga for Athletes?
For nearly a decade, NBA superstar LeBron James has credited consistent yoga practice with maintaining peak health and extending his legendary career.
Jun 23, 2026 · 4 min read
How Progressive Overload Works for Long-Term Training Gains
Despite countless training programs promising unique paths to strength, studies show that simply increasing volume or load, regardless of the specific method, yields similar strength and muscle gains
Jun 22, 2026 · 3 min read