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

ObservationalDeload

A survey of strength and physique athletes found that planned deloads are widely used, most commonly programmed roughly every four to six weeks, and typically implemented by reducing training volume and/or load while maintaining movement patterns. Deloads are used proactively to manage accumulated fatigue rather than only in response to burnout.

Rule: Schedule a deload roughly every 4-8 weeks (or when fatigue accumulates), cutting volume and/or load while keeping the exercises familiar.

Rogerson D, Nolan D, Korakakis PA, Immonen V, Wolf M, Bell L (2024). Deloading Practices in Strength and Physique Sports: A Cross-sectional Survey doi:10.1186/s40798-024-00691-y

RCTDeload

A controlled study inserting a one-week deload during supervised resistance training found that reducing training during that week did not compromise longer-term muscle and strength outcomes relative to continuous training. Short planned reductions can manage fatigue without meaningfully sacrificing gains.

Rule: A single low-volume deload week can be inserted to recover without fear of losing progress; use it when fatigue or performance dips.

Coleman M, Burke R, Augustin F, et al. (2024). Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations doi:10.7717/peerj.16777

The science

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