Research library · 30 findings

The science

The research behind Fibral's programming rules. Each card shows a finding, the practical rule it informs, and the supporting citations.

All (30)Concurrent training Deload Exercise selection Frequency Load intensity Periodization Proximity to failure Range of motion Rest intervals Sleep recovery Tempo tut Time efficiency Velocity loss Volume Warmup

Meta-analysisConcurrent training

An updated meta-analysis found that adding aerobic training to resistance training does not compromise gains in muscle size and generally does not impair maximal strength, but it can attenuate explosive strength and power, with running tending to interfere more than cycling. The interference effect is modest and mode-dependent.

Rule: When combining endurance and lifting, keep hypertrophy goals safe but protect power by separating sessions, favoring cycling over running, and capping endurance volume.

Schumann M, Feuerbacher JF, Sunkeler M, et al. (2022). Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis doi:10.1007/s40279-021-01587-7

Meta-analysisConcurrent training

An earlier meta-analysis of concurrent training reported that interference is greater when endurance volume and frequency are high and when the endurance mode is running rather than cycling, with hypertrophy and power more affected than pure strength. Managing endurance dose is the main lever for limiting interference.

Rule: Limit concurrent interference by keeping endurance frequency and volume moderate and choosing low-impact modes when strength or power is the priority.

Wilson JM, Marin PJ, Rhea MR, Wilson SM, Loenneke JP, Anderson JC (2012). Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises doi:10.1519/JSC.0b013e31823a3e2d

The science

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