Every feature and recommendation is based on published research. Here are all studies integrated into the AI coach.
Pelland et al. 2024 — Sports Medicine, 67 studies
Training Volume & Hypertrophy
Dose-response relationship: more sets = more growth. Fractional set counting for compounds. 2,058 participants.
Robinson et al. 2024 — Sports Medicine, 54 studies
RIR & Proximity to Failure
RIR 1–3 produces comparable hypertrophy to failure — with 200–300% less fatigue.
Schoenfeld & Krieger 2017 — J Strength Cond Res
Volume Dose-Response
10+ sets/week/muscle for significantly more hypertrophy than fewer sets.
Schoenfeld et al. 2016 — Int J Sports Med
Training Frequency
2×/week per muscle group is significantly better than 1×/week at equal volume.
Schoenfeld et al. 2021 — J Strength Cond Res
Rest Periods
Longer rest (2–3 min) for compounds, shorter (60–90s) for isolation for optimal results.
Schoenfeld et al. 2014 — J Strength Cond Res
Undulating Periodization
Wave-like load management (heavy ↔ light) is superior to linear progression.
Rhea et al. 2003 — Med Sci Sports Exerc
Volume by Experience Level
Beginners: 6–10, intermediate: 10–16, advanced: 16–22 sets/week/muscle.
Beardsley 2022 — Fiber Type Analysis
Muscle-Specific Recovery
Recovery varies by fiber type: abs 30h, arms 48h, chest 56h, legs 60h.
Damas et al. 2015 — J Appl Physiol
Age & Recovery
MPS duration increases with age: 30–39 +10%, 40–49 +20%, 50–59 +35%, 60+ +50%.
Roberts et al. 2023 — Sports Medicine
Sex & Recovery
Women recover ~15% faster than men at comparable relative loads.
Pedrosa et al. 2022
Stretch-Mediated Hypertrophy
Exercises in the stretched position produce significantly more muscle growth.
Kassiano et al. 2023 — Eur J Sport Sci
Stretched vs. Shortened Position
Confirms Pedrosa: stretched position superior for all tested muscle groups.
Fonseca et al. 2014 — J Strength Cond Res
Exercise Variation
Rotating exercises between sessions produces more hypertrophy than always doing the same ones.
Simão et al. 2012 — J Strength Cond Res
Exercise Order
Exercises performed first produce more hypertrophy. Compounds before isolation.
Painter et al. 2012
Block Periodization
MEV → MAV → MRV → Deload in 4–6 week blocks optimizes long-term growth.
Wernbom et al. 2007
Proportional Development
Muscle-group-specific volume ranges for balanced development.
Zourdos et al. 2023 — MASS Research Review
Autoregulation via RIR
RIR-based weight adjustment in real time for optimal training management.
Pelland et al. 2024 (supplementary)
Fractional Set Counting
Secondary muscle loading in compounds: 0.5 set credit per compound set.
