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-analysisFrequency

A meta-analysis of frequency studies found that training a muscle group twice per week produced greater hypertrophy than once per week. When total weekly volume is equated, however, the added benefit of frequency largely reflects the ability to accumulate more quality volume rather than frequency itself.

Rule: Train each muscle group at least twice per week, primarily as a way to distribute weekly volume across more sessions.

Schoenfeld BJ, Ogborn D, Krieger JW (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis doi:10.1007/s40279-016-0543-8

Meta-analysisFrequency

A meta-analysis on strength found that once weekly training volume is equated, resistance-training frequency has no meaningful independent effect on maximal strength gains. Distributing the same volume over more sessions did not by itself increase strength.

Rule: Set weekly volume and load first; then split it across whatever number of sessions fits the schedule, since frequency itself is a minor variable for strength.

Grgic J, Schoenfeld BJ, Davies TB, Lazinica B, Krieger JW, Pedisic Z (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis doi:10.1007/s40279-018-0872-x

The science

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