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-analysisVolume

A meta-regression of 15 studies found a graded dose-response between weekly resistance-training volume and hypertrophy: each additional weekly set per muscle was associated with roughly a 0.37% greater gain in muscle size, and higher weekly set categories produced meaningfully larger gains than lower ones. The relationship is positive but shows diminishing returns rather than being unlimited.

Rule: Allocate at least 10 hard sets per muscle per week for hypertrophy; work up toward 10-20 sets as recovery allows, expecting diminishing returns beyond ~20.

Schoenfeld BJ, Ogborn D, Krieger JW (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis doi:10.1080/02640414.2016.1210197

Meta-analysisVolume

A systematic review of resistance-training volume concluded that roughly 10 or more sets per muscle per week tends to maximize hypertrophy for most trainees, while very low volumes still produce gains and the benefit of pushing to very high volumes is less certain, especially in trained individuals. Individual tolerance and recovery modulate the optimal amount.

Rule: Use ~10 sets per muscle per week as a productive baseline and adjust up or down based on recovery, progress, and training age.

Baz-Valle E, Balsalobre-Fernandez C, Alix-Fages C, Santos-Concejero J (2022). A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy doi:10.2478/hukin-2022-0017

The science

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