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

RCTRest intervals

A controlled trial in resistance-trained men found that resting 3 minutes between sets produced greater strength and muscle thickness gains than resting 1 minute, because longer rest preserved the volume-load completed in subsequent sets. Very short rest can compromise the total work performed.

Rule: Rest about 2-3 minutes between sets of demanding compound exercises so later sets keep their reps and load; short rest is acceptable for small isolation work.

Schoenfeld BJ, Pope ZK, Benik FM, et al. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men doi:10.1519/JSC.0000000000001272

Meta-analysisRest intervals

A systematic review of inter-set rest concluded that rest intervals of at least two minutes are generally preferable to short rest for maximizing hypertrophy in trained lifters, mainly by allowing greater total volume-load. Shorter rest is more time-efficient but can reduce work capacity per set.

Rule: Default to rest intervals of roughly 2 minutes or more on multi-joint lifts; shorten deliberately only when trading a small amount of volume for time efficiency.

Grgic J, Lazinica B, Mikulic P, Krieger JW, Schoenfeld BJ (2017). The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review doi:10.1080/17461391.2017.1340524

The science

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