Science & Research — Evidence Supporting Our Programs
The Science Behind Our Training Programs
Our workouts are built on current, peer-reviewed exercise science. Explore the research that shapes our hypertrophy, strength, and weight loss programs—and learn how we keep them simple, effective, and free of gimmicks.
Why Share Research?
We believe fitness should be transparent. That’s why our programs are grounded in the latest evidence from sports science, physiology, and training studies. We take complex findings and turn them into clear, practical workout plans—so you get the benefits of cutting-edge research without the confusion of fitness fads.
Hypertrophy Training Research
Building Muscle with Proven Methods
Progressive Overload is Essential — Consistently increasing training load drives muscle growth (Schoenfeld et al., 2021).
Training Volume Range — Current evidence shows 10–20 sets per muscle group per week is optimal for most individuals (Ralston et al., 2018; Schoenfeld & Grgic, 2018).
Variety Works — Both high- and low-load training can build muscle when effort is matched, offering flexibility for different fitness levels (Grgic et al., 2018).
How We Apply It: Our hypertrophy program uses structured progressions and adaptable rep ranges to maximize results without unnecessary complexity.
Strength Training Research
Proven Pathways to Strength
High Intensity Training — Lifting at 70–90% of one-rep max is strongly linked to strength gains (Grgic et al., 2022).
Compound Movements First — Squats, deadlifts, and presses deliver superior full-body strength development (Suchomel et al., 2018).
Periodization Matters — Structured programming with progressive cycles outperforms non-periodized training over time (Grgic et al., 2017).
How We Apply It: Our strength program balances heavy compound lifts with planned progressions so you can get stronger without burnout or plateaus.
Weight Loss & Conditioning Research
Effective Fat Loss Training
Resistance + Cardio — Combining strength training with aerobic work helps preserve muscle while losing fat (Garber et al., 2011; American College of Sports Medicine).
HIIT Efficiency — High-intensity intervals are effective for improving cardiovascular health and supporting fat loss in less time (Keating et al., 2017).
Behavior & Consistency — Long-term success is tied to sustainable habits, not short-term fixes (Thomas et al., 2016).
How We Apply It: Our weight loss program blends strength and conditioning sessions with simple habit tools to ensure results are achievable and maintainable.
How We Translate Science into Programs
We use research as the blueprint, but our mission is to keep training simple, effective, and free of gimmicks. Instead of flashy trends, we focus on fundamentals proven to work. Through our app, you’ll get step-by-step videos, easy progress tracking, and accountability tools—so the science is applied in a way you can follow day after day.
Ready to start a Science Driven Fitness Journey?
Check out our Programs
References
Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., & Swain, D. P. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine & Science in Sports & Exercise, 43(7), 1334–1359.
Grgic, J., Schoenfeld, B. J., Davies, T. B., Lazinica, B., Krieger, J. W., & Pedisic, Z. (2018). Effect of resistance training frequency on gains in muscular strength: A systematic review and meta-analysis. Sports Medicine, 48(5), 1207–1220.
Grgic, J., Schoenfeld, B. J., Skrepnik, M., Davies, T. B., & Mikulic, P. (2017). Effects of linear and undulating periodization models on muscular strength and hypertrophy: A meta-analysis. Journal of Strength and Conditioning Research, 31(12), 3508–3523.
Grgic, J., et al. (2022). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of Sport and Health Science, 11(2), 202–211.
Keating, S. E., Johnson, N. A., Mielke, G. I., & Coombes, J. S. (2017). A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity. Obesity Reviews, 18(8), 943–964.
Ralston, G. W., Kilgore, L., Wyatt, F. B., Buchan, D. S., & Baker, J. S. (2018). Weekly training frequency effects on strength gain: A meta-analysis. Sports Medicine - Open, 4(1), 36.
Schoenfeld, B. J., & Grgic, J. (2018). Evidence-based guidelines for resistance training volume to maximize muscle hypertrophy. Strength and Conditioning Journal, 40(4), 107–112.
Schoenfeld, B. J., et al. (2021). Resistance training volume enhances muscle hypertrophy but not strength in trained men. Medicine & Science in Sports & Exercise, 53(2), 249–258.
Suchomel, T. J., Nimphius, S., & Stone, M. H. (2018). The importance of muscular strength in athletic performance. Sports Medicine, 46(10), 1419–1449.
Thomas, D. M., Bouchard, C., Church, T., Slentz, C., Kraus, W. E., Redman, L. M., & Martin, C. K. (2016). Why do individuals not lose more weight from an exercise intervention at a defined dose? An energy balance analysis. Obesity Reviews, 13(10), 835–847.