The 10 Pillars of Science-Based Plan Design
Based on comprehensive research of peer-reviewed studies, meta-analyses, and evidence-based guidelines. Status: Research Complete
Quick Reference
| # | Pillar | Key Metric | Primary Source |
|---|---|---|---|
| 1 | Volume | 10-20 sets/muscle/week | Pelland et al. 2024 |
| 2 | Intensity | 0-5 RIR, 65-85% 1RM | Helms et al. 2018 |
| 3 | Frequency | 2x/muscle/week | Schoenfeld et al. 2016 |
| 4 | Rest Periods | 60-120s hypertrophy, 3-5min strength | Singer et al. 2024 |
| 5 | Exercise Selection | Compounds first, then isolation | Simao et al. 2007 |
| 6 | Progressive Overload | Increase load OR reps over time | PMC 2022 |
| 7 | Tempo | 2-8 sec/rep, 20-70 sec/set | PMC 2021 |
| 8 | Periodization | Vary training every 4-6 weeks | Stronger by Science |
| 9 | Recovery | Deload every 4-8 weeks | PMC 2024 |
| 10 | External Factors | Sleep, nutrition, stress, balance | PMC 2023 |
Pillar 1: Volume (Sets per Muscle per Week)
The most important variable for muscle growth.
Volume Guidelines by Training Status
| Training Status | Minimum | Optimal | Upper Limit |
|---|---|---|---|
| Beginner | 4 sets | 10 sets | 12 sets |
| Intermediate | 10 sets | 12-16 sets | 20 sets |
| Advanced | 12 sets | 16-20 sets | 20+ (diminishing returns) |
Key Research Findings
Pelland et al. 2024 Meta-Analysis (67 studies, 2,058 participants):
- Minimum 4 sets/week to stimulate growth
- 5-10 sets optimizes gains
- Beyond 20 sets = diminishing returns
- Per-session: 6-8 hard sets optimal when resting 2+ min
Volume Cycling Strategy:
- Alternating high-volume phases with maintenance phases is more practical
- Muscle gains can be maintained with a fraction of the initial volume
Application in Mo
function calculateVolume(experience: string, goal: string, recovery: string): number {
const baseVolume = {
beginner: 10,
intermediate: 14,
advanced: 18
}[experience];
// Adjust for recovery capacity
const recoveryMultiplier = {
low: 0.8,
moderate: 1.0,
high: 1.1
}[recovery];
return Math.round(baseVolume * recoveryMultiplier);
}
Sources: SportRxiv, Weightology, PMC
Pillar 2: Intensity (How Hard You Work)
Two complementary systems for prescribing intensity.
A. Percentage of 1RM
| Goal | % 1RM Range |
|---|---|
| Power | 30-60% |
| Hypertrophy | 65-85% |
| Strength | 80-90% |
| Max Strength | 90-100% |
B. RPE/RIR (Autoregulation)
| RPE | RIR | Description |
|---|---|---|
| 10 | 0 | Absolute failure, no more reps possible |
| 9 | 1 | Could maybe do 1 more rep |
| 8 | 2 | Could do 2 more with good form |
| 7 | 3 | Weight moves quickly, 3 reps left |
| 6 | 4 | Moderate effort, warm-up territory |
Proximity to Failure Research
Key Finding: The "sweet spot" for hypertrophy is 0-5 reps from failure.
| Approach | Hypertrophy | Strength | Recovery |
|---|---|---|---|
| Training TO failure | Effective | Effective | Poor recovery, more soreness |
| 1-2 RIR | Equally effective | Effective | Better recovery |
| 3+ RIR | Unclear if optimal | Still effective | Best recovery |
Research Finding: RPE-based training produces similar hypertrophy but potentially better strength gains due to autoregulation of daily readiness.
Sources: Frontiers, PMC, Tandfonline
Pillar 3: Frequency (How Often per Muscle)
Based on Muscle Protein Synthesis (MPS) research.
MPS Time Course
Training Session
|
+4 hours: MPS elevated 50%
+24 hours: MPS elevated 109% (PEAK)
+36 hours: MPS returning to baseline (~14% above)
+48 hours: MPS back to baseline
Frequency Recommendations
| Frequency | Verdict | Best For |
|---|---|---|
| 1x/week | Suboptimal | Not recommended |
| 2x/week | Sweet spot | Most lifters |
| 3x/week | Good | Beginners, time-efficient |
Key Research Finding
When volume is equated, frequency has minimal impact on hypertrophy.
The "bro split" fails not because of low frequency, but because it blasts too much volume in one session (20+ sets) when 6-8 sets per session is optimal.
Better Approach: Split volume across 2-3 sessions per muscle per week.
Sources: PubMed, Stronger by Science
Pillar 4: Rest Periods
2024 Bayesian Meta-Analysis findings (Singer, Wolf, Schoenfeld et al.)
Rest Period Guidelines
| Rest Duration | Hypertrophy Effect | Best For |
|---|---|---|
| <60 seconds | Diminished growth | Metabolic conditioning |
| 60-120 seconds | Optimal | Hypertrophy |
| 2-3 minutes | Similar to 60-120s | Compound exercises |
| 3+ minutes | Slightly reduced gains | Strength training |
| 3-5 minutes | Optimal for strength | Heavy compounds |
Muscle-Specific Considerations
- Legs: Benefit from longer rest (more muscle mass involved)
- Arms: Can use shorter rest
- Compounds: Need longer rest than isolation movements
Auto-Regulated Rest
Research shows that resting as long as you feel you need works just as well as prescribed rest periods.
Sources: Frontiers 2024, PMC
Pillar 5: Exercise Selection & Order
Selection Principles
- Compound exercises = foundation (squat, bench, deadlift, rows, OHP)
- Isolation exercises = supplement for targeted growth
- EMG research shows compounds produce greater overall muscle activation
EMG Data: Best Exercises by Muscle Group
| Muscle Group | Best Exercise | EMG Activation |
|---|---|---|
| Legs (overall) | Barbell Back Squat | Highest quad, ham, glute activation |
| Back | Pull-up (wide grip) | 117% MVC lats, 92% mid-trap |
| Shoulders | Overhead Barbell Press | 79% anterior delt, 66% lateral delt |
| Triceps | Dips (weighted) | 85-90% triceps activation |
| Glutes | Hip Thrust | 16% higher glute max than squats |
Exercise Order Rules
| Priority | Exercise Type | Reason |
|---|---|---|
| 1st | Compounds | Most fatiguing, need fresh CNS |
| 2nd | Secondary compounds | Still demanding |
| 3rd | Isolation | Less fatiguing, can train fatigued |
| 4th | Core/Accessory | Least demanding |
Pre-Exhaustion Exception
For lagging muscle groups, doing isolation first can help target them, but expect reduced performance on subsequent compounds.
Key Finding: Exercise order doesn't significantly affect hypertrophy, but does affect strength on specific lifts. Order based on what you care most about.
Sources: Jefit EMG Data, PubMed
Pillar 6: Progressive Overload
The fundamental principle - you must increase demands over time.
Methods of Progressive Overload
| Method | How | Best For |
|---|---|---|
| Add weight | +2.5-5% per week | Beginners (linear progression) |
| Add reps | Same weight, more reps | Intermediate+ |
| Double progression | Rep range -> add weight at top | Long-term progress |
| Add sets | More volume | Breaking plateaus |
| Improve technique | Better ROM, slower tempo | All levels |
Double Progression Method
Target: 3 sets x 8-12 reps
Week 1: 100 lbs x 8, 8, 8 reps
Week 2: 100 lbs x 9, 9, 8 reps
Week 3: 100 lbs x 10, 10, 9 reps
Week 4: 100 lbs x 12, 11, 11 reps
Week 5: 105 lbs x 8, 8, 8 reps <- Reset to bottom of range
Key Research Findings
- Load progression and rep progression produce equal muscle growth
- The 10% Rule: Never increase load/volume by >10%/week
- 2-for-2 Rule: Increase weight when you can do 2+ extra reps on last set for 2 weeks
Pillar 7: Tempo & Time Under Tension
Often overlooked but important for hypertrophy.
Optimal Ranges
| Variable | Optimal Range | Notes |
|---|---|---|
| Rep duration | 2-8 seconds | Very slow (>10s) = less effective |
| Set duration (TUT) | 20-70 seconds | For hypertrophy |
| Eccentric emphasis | Slightly longer | Can boost hypertrophy |
Tempo Notation: Eccentric-Pause-Concentric-Pause
Example: 3-1-2-0
3 = 3 seconds lowering (eccentric)
1 = 1 second pause at bottom
2 = 2 seconds lifting (concentric)
0 = No pause at top
X = Explosive/as fast as possible
Goal-Based Tempo Recommendations
| Goal | Recommended Tempo | Total Rep Time |
|---|---|---|
| Hypertrophy | 3-1-2-0 | 6 seconds |
| Strength | 2-1-X-0 | 3-4 seconds |
| Power | 1-0-X-0 | 1-2 seconds |
| Metabolic | 2-0-2-0 | 4 seconds |
Key Finding
Reps from 5-50 produce similar muscle growth IF taken close to failure. TUT matters less than proximity to failure.
Sources: PMC, Men's Health
Pillar 8: Periodization
Varying training over time to prevent plateaus and optimize adaptations.
Periodization Types Compared
| Type | Structure | Best For | Research Says |
|---|---|---|---|
| Linear (LP) | Volume down, Intensity up over weeks | Beginners | Simple, effective |
| Daily Undulating (DUP) | Volume/intensity vary each session | Intermediate+ | Slight edge for strength |
| Block | 3-4 week focused phases | Advanced, peaking | Good for competitions |
| Weekly Undulating (WUP) | Vary week to week | All levels | Flexible |
Research Findings
For Hypertrophy: LP and DUP produce similar results.
For Strength: DUP may have a slight advantage in trained lifters.
- One study: LP = 18.2% bench increase, DUP = 25.08% increase
- However, no statistically significant difference in most studies
Practical Recommendation
Beginners -> Linear Periodization (simple, effective)
Intermediate -> DUP or Block (more variety)
Advanced -> Block periodization (specific adaptations)
Bottom Line: The best periodization is the one you'll follow consistently. Monotonous training leads to stagnation.
Sources: Stronger by Science, PMC
Pillar 9: Recovery & Deload
Deload Frequency by Training Status
| Training Status | Deload Every | Notes |
|---|---|---|
| Beginner | 8-10 weeks | Less accumulated fatigue |
| Intermediate | 4-6 weeks | Standard recommendation |
| Advanced | 3-4 weeks | Higher training stress |
| In caloric deficit | More frequently | Reduced recovery capacity |
Research-Based Deload Protocol
| Variable | During Deload | Rationale |
|---|---|---|
| Duration | ~1 week (6.4 +/- 1.7 days) | Research average |
| Volume | Reduce 40-60% | Main fatigue driver |
| Intensity | Keep same or reduce slightly | Maintain adaptations |
| Frequency | Keep same | Maintain skill |
| Exercise selection | Keep same | Maintain patterns |
Signs You Need a Deload
Physical Signs:
- Strength declining for 2+ sessions
- Lingering soreness >48 hours
- Elevated resting heart rate
- Getting sick frequently
Mental Signs:
- Motivation gone for multiple sessions
- Dreading the gym
- Sleep disrupted
Key Finding
Complete rest during deload may actually hurt strength. Reduced training > no training.
Pillar 10: External Factors
What happens outside the gym is as important as what happens inside.
Sleep
| Factor | Recommendation | Impact |
|---|---|---|
| Duration | 7-9 hours (athletes may need more) | MPS, hormone regulation |
| Quality | Consistent schedule, dark room | Recovery quality |
| Deprivation | Impairs protein synthesis | Directly reduces gains |
Research Finding: Sleep-deprived individuals make worse nutrition choices and have elevated cortisol.
Nutrition
| Factor | Guideline | Purpose |
|---|---|---|
| Protein | 1.6-2.2g per kg bodyweight | Muscle protein synthesis |
| Timing | Distribute protein across meals | Maximize MPS |
| Calories | Aligned with goal | Surplus for growth, deficit for fat loss |
Stress Management
- Training stress + Life stress = Total recovery load
- Chronic stress elevates cortisol -> impaired recovery
- Must account for both when programming volume
Muscle Balance (Push:Pull Ratio)
| Ratio | Status | Risk |
|---|---|---|
| 1:1 | Ideal | Balanced development |
| 1.5:1 (push heavy) | Common imbalance | Shoulder injury risk |
| 2:1+ | Significant imbalance | High injury risk |
Research Finding: Programs often neglect posterior chain and stabilizers (rotator cuff, lower trap), leading to injury risk.
Pillar Integration: How Mo Uses the 10 Pillars
interface PlanGenerationInput {
// User inputs from wizard
goal: Goal;
frequency: number;
sessionDuration: number;
equipment: string[];
experience: ExperienceLevel;
recovery: RecoveryProfile;
constraints: Constraints;
}
function generatePlan(input: PlanGenerationInput): WorkoutPlan {
// Pillar 1: Calculate volume
const weeklyVolume = calculateVolume(input.experience, input.goal, input.recovery);
// Pillar 3: Determine frequency and split
const split = determineSplit(input.frequency, weeklyVolume);
// Pillar 5: Select exercises
const exercises = selectExercises(input.goal, input.equipment, input.constraints);
// Pillar 2 & 7: Assign intensity and tempo
const prescriptions = assignPrescriptions(exercises, input.goal, input.experience);
// Pillar 4: Set rest periods
const restPeriods = calculateRest(input.goal, exercises);
// Pillar 8: Build periodization
const phases = buildPeriodization(input.goal, input.experience);
// Pillar 9: Schedule deloads
const deloads = scheduleDeloads(input.experience, input.recovery);
// Pillar 6: Create progression model
const progression = createProgression(input.experience);
// Pillar 10: Add recovery recommendations
const recoveryTips = generateRecoveryTips(input.recovery);
return assemblePlan({ split, exercises, prescriptions, restPeriods, phases, deloads, progression, recoveryTips });
}
Related Documents
- 01-flow-and-ui.md - Planning flow and UI
- 03-body-recomposition.md - Body recomp guide
- 04-execution-modes.md - Training modes
- 06-implementation.md - Algorithm design
Last Updated: 2025-12-08