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-analysisProximity to failure

A meta-analysis found that training closer to momentary muscular failure has at most a small additional benefit for hypertrophy, and that this relationship is weak once volume is accounted for. Training with a few repetitions in reserve captured most of the growth stimulus while accumulating less fatigue.

Rule: Take most working sets to roughly 0-3 repetitions in reserve; reserving 1-3 reps captures nearly all the hypertrophy stimulus with less fatigue than routine failure.

Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ (2023). Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-Analysis doi:10.1007/s40279-022-01784-y

Meta-analysisProximity to failure

A meta-analysis comparing sets performed to failure versus stopping short found no significant difference in strength or hypertrophy when training volume was equated. Training to failure increased perceived effort and fatigue without clearly superior adaptations.

Rule: Do not make failure the default; stopping a rep or two short on most sets maintains gains while limiting fatigue and injury risk.

Grgic J, Schoenfeld BJ, Orazem J, Sabol F (2022). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis doi:10.1016/j.jshs.2021.01.007

The science

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