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-analysisRange of motion

A systematic review of range of motion found that full range of motion is at least as effective as partial range for hypertrophy and often superior, and that training which emphasizes the lengthened (stretched) portion of the movement is particularly effective for muscle growth. Partial reps performed at long muscle lengths can rival full-ROM training.

Rule: Program full range of motion by default and, where appropriate, emphasize the lengthened position of each exercise to maximize hypertrophy.

Kassiano W, Costa B, Nunes JP, Ribeiro AS, Schoenfeld BJ, Cyrino ES (2023). Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy doi:10.1519/JSC.0000000000004415

RCTRange of motion

Trials on partial range-of-motion training show that partials performed in the lengthened (stretched) position elicit hypertrophy comparable to, and in some measures greater than, full range of motion, whereas partials in the shortened position are inferior. Muscle length at which the exercise is loaded matters more than range per se.

Rule: When using partial reps, keep them in the lengthened position of the muscle rather than the shortened, contracted position.

Pedrosa GF, Lima FV, Schoenfeld BJ, et al. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths doi:10.1080/17461391.2021.1927199

The science

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