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-analysisPeriodization

A meta-analysis found that periodized resistance training produces greater maximal strength gains than non-periodized training, and reviews indicate both undulating and linear models work with no consistent superiority of one over the other. Structured variation of volume and intensity beats holding the same prescription indefinitely.

Rule: Periodize training by planning progression and varying volume and intensity over time rather than repeating identical sessions; choose linear or undulating structure by preference.

Williams TD, Tolusso DV, Fedewa MV, Esco MR (2017). Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis doi:10.1007/s40279-017-0734-y

RCTPeriodization

A controlled trial found that progressing training by adding repetitions produced hypertrophy and strength gains similar to progressing by adding load, provided sets were taken near failure. Progressive overload can be delivered through either variable without loss of adaptation.

Rule: Drive progressive overload by adding load or by adding reps at a fixed load; either method works as long as effort stays high.

Plotkin D, Coleman M, Van Every D, et al. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations doi:10.7717/peerj.14142

The science

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