Źródła

ARETÉ · SPRAWDZONE 2026-10-01

Reguły, według których algorytm układa plan, opierają się na tych 52 pracach. Każda jest sprawdzona w PubMed, a link prowadzi do jej streszczenia.

Badania nie rozstrzygają wszystkiego i nie znają Twojego ciała. Dlatego każdy plan sprawdzam sam, a potem patrzę na Twoje wyniki.

52 z 52 źródeł

StanowiskoACSM 2026 — Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews
Programowanie i deload · Objętość · Siła · PMID 41843416
StanowiskoAragon i in. 2017 — International society of sports nutrition position stand: diets and body composition
Żywienie · PMID 28630601
KonsensusBell i in. 2023 — Integrating Deloading into Strength and Physique Sports Training Programmes: An International Delphi Consensus Approach
Programowanie i deload · PMID 37730925
StanowiskoGuest i in. 2021 — International society of sports nutrition position stand: caffeine and exercise performance
Suplementacja · PMID 33388079
StanowiskoJäger i in. 2017 — International Society of Sports Nutrition Position Stand: protein and exercise
Żywienie · PMID 28642676
StanowiskoKreider i in. 2017 — International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
Suplementacja · PMID 28615996
KonsensusMaughan i in. 2018 — IOC consensus statement: dietary supplements and the high-performance athlete
Suplementacja · PMID 29540367
KonsensusMountjoy i in. 2023 — 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs)
Regeneracja i cardio · Żywienie · PMID 37752011
MetaanalizaAndroulakis-Korakakis, Fisher, Steele 2020 — The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men
Objętość · Siła · PMID 31797219
Przegląd systematycznyBaz-Valle i in. 2022 — A Systematic Review of the Effects of Different Resistance Training Volumes on Muscle Hypertrophy
Objętość · PMID 35291645
MetaanalizaCraven i in. 2022 — Effects of Acute Sleep Loss on Physical Performance
Regeneracja i cardio · PMID 35708888
Przegląd systematycznyGrgic i in. 2018 — Effects of Rest Interval Duration in Resistance Training on Measures of Muscular Strength
Częstotliwość i przerwy · PMID 28933024
MetaanalizaHalperin i in. 2022 — Accuracy in Predicting Repetitions to Task Failure in Resistance Exercise
Intensywność i bliskość upadku · PMID 34542869
Przegląd systematycznyKassiano i in. 2023 — Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy
Biomechanika i dobór ćwiczeń · PMID 36662126
MetaanalizaLopez i in. 2021 — Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis
Intensywność i bliskość upadku · Siła · PMID 33433148
MetaanalizaMorton i in. 2018 — A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
Żywienie · PMID 28698222
MetaanalizaMurphy, Koehler 2022 — Energy deficiency impairs resistance training gains in lean mass but not strength
Żywienie · PMID 34623696
MetaanalizaNunes i in. 2021 — What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy?
Biomechanika i dobór ćwiczeń · PMID 32077380
MetaanalizaPelland i in. 2026 — The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains
Objętość · Częstotliwość i przerwy · PMID 41343037
MetaanalizaRalston i in. 2017 — The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis
Objętość · Siła · PMID 28755103
Przegląd zakresuRefalo i in. 2022 — Towards an improved understanding of proximity-to-failure in resistance training and its influence on skeletal muscle hypertrophy, neuromuscular fatigue, muscle damage, and perceived discomfort
Intensywność i bliskość upadku · Regeneracja i cardio · PMID 35658845
MetaanalizaRefalo i in. 2023 — Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy
Intensywność i bliskość upadku · PMID 36334240
MetaanalizaRobinson i in. 2024 — Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy
Intensywność i bliskość upadku · PMID 38970765
MetaanalizaSchoenfeld i in. 2017 — Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training
Intensywność i bliskość upadku · Siła · PMID 28834797
MetaanalizaSchoenfeld, Grgic, Krieger 2019 — How many times per week should a muscle be trained to maximize muscle hypertrophy?
Częstotliwość i przerwy · PMID 30558493
MetaanalizaSchoenfeld, Ogborn, Krieger 2017 — Dose-response relationship between weekly resistance training volume and increases in muscle mass
Objętość · PMID 27433992
MetaanalizaSchumann i in. 2022 — Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function
Regeneracja i cardio · PMID 34757594
MetaanalizaWilliams i in. 2017 — Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis
Programowanie i deload · Siła · PMID 28497285
RCTColeman i in. 2024 — Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations
Programowanie i deload · PMID 38274324
RCTGarthe i in. 2011 — Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes
Żywienie · PMID 21558571
RCTPedrosa i in. 2022 — Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths
Biomechanika i dobór ćwiczeń · PMID 33977835
RCTPlotkin i in. 2022 — Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations
Programowanie i deload · PMID 36199287
RCTSchoenfeld i in. 2016 — Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men
Częstotliwość i przerwy · PMID 26605807
RCTWolf i in. 2025 — Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals
Biomechanika i dobór ćwiczeń · PMID 39959841
BadanieHall i in. 2011 — Quantification of the effect of energy imbalance on bodyweight
Żywienie · PMID 21872751
BadanieHelms i in. 2023 — Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals
Żywienie · PMID 37914977
BadanieHickson 1980 — Interference of strength development by simultaneously training for strength and endurance
Regeneracja i cardio · PMID 7193134
BadanieZourdos i in. 2016 — Novel Resistance Training-Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve
Intensywność i bliskość upadku · PMID 26049792
Przegląd narracyjnyDamas, Libardi, Ugrinowitsch 2018 — The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis
Fizjologia · PMID 29282529
Przegląd narracyjnyHalperin, Pyne, Martin 2015 — Threats to internal validity in exercise science: a review of overlooked confounding variables
Czytanie badań · PMID 25756869
Przegląd narracyjnyHelms i in. 2016 — Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training
Intensywność i bliskość upadku · PMID 27531969
Przegląd narracyjnyHelms, Aragon, Fitschen 2014 — Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation
Żywienie · Suplementacja · PMID 24864135
Przegląd narracyjnyIoannidis 2005 — Why most published research findings are false
Czytanie badań · PMID 16060722
Przegląd narracyjnyIraki i in. 2019 — Nutrition Recommendations for Bodybuilders in the Off-Season
Żywienie · PMID 31247944
Przegląd narracyjnyKiely 2012 — Periodization paradigms in the 21st century: evidence-led or tradition-driven?
Programowanie i deload · PMID 22356774
Przegląd narracyjnyPelland i in. 2022 — Methods for Controlling and Reporting Resistance Training Proximity to Failure
Intensywność i bliskość upadku · PMID 35247203
Przegląd narracyjnyRoberts i in. 2020 — Nutritional Recommendations for Physique Athletes
Żywienie · PMID 32148575
Przegląd narracyjnySchoenfeld 2010 — The mechanisms of muscle hypertrophy and their application to resistance training
Fizjologia · PMID 20847704
Przegląd narracyjnySchoenfeld i in. 2021 — Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum
Intensywność i bliskość upadku · PMID 33671664
Przegląd narracyjnySuchomel i in. 2018 — The Importance of Muscular Strength: Training Considerations
Siła · PMID 29372481
Przegląd narracyjnyTrexler, Smith-Ryan, Norton 2014 — Metabolic adaptation to weight loss: implications for the athlete
Żywienie · PMID 24571926
Przegląd narracyjnyWackerhage i in. 2019 — Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise
Fizjologia · PMID 30335577