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Sources & References

All sources used in the Plan Generation V2 documentation, organized by credibility tier and category. Status: Audit Complete

Credibility Tiers​

TierDescriptionTrust Level
Tier 1Peer-reviewed journals, meta-analyses, systematic reviewsHighest
Tier 2Academic institutions, government health agencies, professional organizationsHigh
Tier 3Evidence-based fitness experts with citations, reputable fitness publicationsModerate-High
Tier 4General fitness publications, expert opinions without citationsModerate

Tier 1: Peer-Reviewed Research​

Meta-Analyses & Systematic Reviews​

TopicSourceCitation
Training Volume & HypertrophySportRxivPelland et al. 2024 - The Resistance Training Dose-Response
Training Frequency & HypertrophyPubMedSchoenfeld et al. 2016 - Effects of Resistance Training Frequency
Training Frequency & StrengthPMCGrgic et al. 2018 - Weekly Training Frequency Effects
Rest Periods & HypertrophyFrontiersSinger et al. 2024 - Bayesian Meta-Analysis
Volume Dose-ResponsePubMedSchoenfeld et al. 2017 - Dose-response relationship
Post-Exercise StretchingFrontiersAfonso et al. 2021 - Post-exercise Stretching Meta-Analysis
Fat Loss Rate for AthletesPubMedGarthe et al. 2011 - Effect of weight-loss rates
Periodization ComparisonPMCWilliams et al. 2017 - Periodization Models

Primary Research Studies​

TopicSourceCitation
RPE/RIR TrainingFrontiersHelms et al. 2018 - RPE and Velocity for Prescribing Intensity
Proximity to FailurePMCRefalo et al. 2021 - Proximity to Failure
Exercise OrderPubMedSimao et al. 2012 - Exercise Order Effects
Tempo & HypertrophyPMCWilk et al. 2021 - Movement Tempo
Deload ProtocolsPMCPritchard et al. 2024 - Tapering and Deloading
Warm-up & PerformanceScienceDirect2024 - High-load warm-up study
Warm-up SpecificityPMCRibeiro et al. 2020 - Specific Warm-up
Body RecompositionNSCABarakat et al. 2020 - Body Recomposition
Sleep & PerformancePMCWatson et al. 2017 - Sleep and Athletic Performance
Nutrition & MusclePMCMorton et al. 2018 - Protein and Muscle
Volume & HypertrophyPMCBaz-Valle et al. 2022 - Training Volume
Rest Period ResearchPMCSchoenfeld et al. 2024 - Rest Intervals
Bench Press Inclination & EMGPMCRodríguez-Ridao et al. 2020 - Effect of Five Bench Inclinations
Deltoid Muscle ActivationPMCCampos & Silva 2020 - Different Shoulder Exercises
Hamstring Exercise ClassificationPMCBourne et al. 2015 - Muscle & Intensity Based
Leg Press EMG AnalysisPMCEscamilla et al. 2020 - Leg Press Variants
Core Exercise EMGPMCMartuscello et al. 2020 - Core Muscle Activity
Unstable Surface EMGPMCBehm et al. 2024 - Stable vs Unstable Surfaces
Cooldown EffectsPMCVan Hooren & Peake 2018 - Cool-Down Review
Progressive OverloadPMCPlotkin et al. 2022 - Progressive Overload
Body Recomposition ReviewPMCMurphy & Koehler 2024

Tier 2: Academic & Professional Organizations​

Academic Institutions​

TopicSourceCitation
Warm-up Research ReviewIntechOpenWarming-Up for Resistance Training
Warm-up SciencePMCRevisiting the 'Whys' and 'Hows' of the Warm-Up

Professional Organizations​

OrganizationTopics CoveredCitation
NSCABody RecompositionNSCA Strength & Conditioning Journal
ACSMExercise GuidelinesReferenced in multiple studies
American Heart AssociationWarm-up/CooldownAHA Fitness Guidelines
ISSATraining ProtocolsISSA Blog - Evidence-Based
NASMProgressive OverloadNASM Blog
ACE (American Council on Exercise)EMG Exercise ResearchChest Exercises Study, Back Exercises Study, Shoulder Exercises Study, Triceps Exercises Study, Ab Exercises Study

Medical Institutions​

InstitutionTopics CoveredCitation
Cleveland ClinicBody RecompositionCleveland Clinic Health
Harvard HealthExercise FundamentalsHarvard Health - Warm-up/Cooldown
Mayo ClinicExercise GuidelinesMayo Clinic Press

Tier 3: Evidence-Based Fitness Experts​

Stronger by Science (Greg Nuckols)​

TopicCitation
Body RecompositionIs Body Recomposition Possible?
Training FrequencyFrequency - What the Data Say
Volume & Diminishing ReturnsResearch Spotlight: Volume
PeriodizationPeriodization Data

Credibility Note: Stronger by Science is run by Greg Nuckols, who holds records in powerlifting and publishes evidence-based content with extensive citations to peer-reviewed research.

Weightology (James Krieger)​

TopicCitation
Training VolumeSet Volume Evidence-Based Bible

Credibility Note: James Krieger is a researcher and statistician who conducts meta-analyses and publishes evidence-based fitness content.

Precision Nutrition​

TopicCitation
Fat Loss & Muscle Gain RatesRealistic Rates

Credibility Note: Precision Nutrition is a nutrition coaching certification organization that employs researchers and cites peer-reviewed studies.

MacroFactor​

TopicCitation
Body RecompositionRecomposition Guide

Credibility Note: MacroFactor is developed by Stronger by Science and uses research-backed algorithms.

Jeff Nippard​

TopicCitation
Body RecompositionBody Recomp Explained

Credibility Note: Jeff Nippard is a natural bodybuilder with a degree in biochemistry who cites peer-reviewed research in his content.

Built With Science (Jeremy Ethier)​

TopicCitation
Body RecompositionBody Recomposition Meal Plans

Credibility Note: Jeremy Ethier has a degree in kinesiology and cites peer-reviewed research.

Tier 4: Reputable Fitness Publications​

General Fitness Publications​

PublicationTopics CoveredCitation
Men's HealthTempo, Muscle GainBest Tempo for Growth, Muscle Gain per Month
HealthlineProgressive Overload, CooldownProgressive Overload, Cooldown Exercises
BarBendPlateau BreakingBreak Through Plateaus
Legion AthleticsDouble ProgressionDouble Progression
Transparent LabsBody RecompositionBody Recomp Guide
JefitEMG Exercise DataBest Exercises by EMG
The BarbellScience-Based Exercise AnalysisBest Ab Exercises, Best Back Exercises, Best Triceps Exercises, Best Biceps Exercises, Best Shoulder Exercises, Best Chest Exercises
T-NationEMG Muscle AnalysisInside the Muscles: Best Leg, Glute, and Calf Exercises

Fitness Training Resources​

SourceTopics CoveredCitation
ProsourceFitDeload SignsSigns You Need a Deload
The Muscle PhDDeloading ScienceDeloads
GymAwareProgressive OverloadProgressive Overload Guide

Sources by Document​

01-flow-and-ui.md​

  • Internal design document (no external sources)

02-ten-pillars.md​

PillarPrimary Sources
VolumeSportRxiv, Weightology, PMC
IntensityFrontiers, PMC, Tandfonline
FrequencyPubMed, Stronger by Science
Rest PeriodsFrontiers 2024, PMC
Exercise SelectionJefit EMG, PubMed
Progressive OverloadPMC, Legion
TempoPMC, Men's Health
PeriodizationStronger by Science, PMC
Recovery/DeloadPMC, PMC
External FactorsPMC, PMC

03-body-recomposition.md​

TopicPrimary Sources
Body Recomp ScienceNSCA, PMC
Caloric ApproachStronger by Science, MacroFactor, Built With Science
Training RecommendationsCleveland Clinic, Transparent Labs, Jeff Nippard

04-execution-modes.md​

  • Based on synthesis of research from Pillars documentation
  • Tempo notation: Standard industry practice

05-exercise-database.md​

  • Schema design (internal)
  • EMG data: Jefit

06-implementation.md​

  • Algorithm design based on research from other documents

07-session-budgeting-and-predictions.md​

TopicPrimary Sources
Warm-up/Cooldown TimingISSA, Harvard Health
Muscle Gain RatesPrecision Nutrition, Men's Health
Fat Loss RatesPubMed
Volume-Progress RelationshipStronger by Science, SportRxiv
Frequency ResearchPubMed, Stronger by Science

08-warmup-cooldown-progression.md​

TopicPrimary Sources
Warm-up ResearchScienceDirect 2024, IntechOpen, PMC
Cooldown ResearchFrontiers 2021, PubMed, PMC
Progression GuidelinesCleveland Clinic, NASM
Plateau DetectionProsourceFit, BarBend, The Muscle PhD

Source Verification Checklist​

For each major claim in our documentation, we verified:

  • Peer-reviewed source available - Tier 1
  • Multiple sources agree - Cross-referenced
  • Recent research (2020+) - Up-to-date
  • Expert consensus - Not fringe opinion
  • Practical applicability - Can be implemented

Claims with Strongest Evidence (Tier 1 Meta-Analyses)​

  1. Volume 10-20 sets/muscle/week optimal - Pelland et al. 2024
  2. 2x/week frequency optimal when volume equated - Schoenfeld et al. 2016
  3. Post-exercise stretching doesn't improve recovery - Afonso et al. 2021
  4. 0.7% body weight/week optimal for fat loss with muscle retention - Garthe et al. 2011
  5. RPE-based training produces similar results to %1RM - Helms et al. 2018
  6. 60-120 sec rest optimal for hypertrophy - Singer et al. 2024

Claims with Moderate Evidence (Tier 2-3)​

  1. Double progression method effectiveness - Multiple expert sources
  2. 10% weekly progression rule - Professional organizations
  3. Deload every 4-6 weeks - Expert consensus
  4. High-load warm-up superiority - Single 2024 study

Claims Based on Expert Consensus (Tier 3-4)​

  1. Session time allocation (warmup/cooldown minutes)
  2. Exercise count by session duration
  3. Plateau detection signs
  4. Trade-off impact percentages

How to Use This Reference​

  1. For implementation decisions: Start with Tier 1 sources
  2. For practical guidelines: Tier 2-3 sources provide actionable recommendations
  3. When sources conflict: Prioritize Tier 1 meta-analyses over individual studies
  4. For ongoing updates: Monitor Tier 1 sources for new meta-analyses

Last Updated: 2025-12-08