What science is PALOFIT based on?
PALOFIT's training engine is built on decades of exercise science: researched principles and verifiable sources. This page shows how we put that research to work in your training.
Four core principles
Progressive overload
Muscle and strength grow when the body meets slightly more demanding loads than before. PALOFIT increases weights, sets or reps systematically, in steps small enough that recovery doesn't collapse.
Source: Schoenfeld et al. (2017), Journal of Sports Sciences · dose-response meta-analysis
Periodization
Training can't be optimized week by week. Long-term progress requires planned variation. PALOFIT uses 6-week blocks where load builds progressively and the block ends with a deload (recovery) week.
Source: Bompa & Buzzichelli; Israetel et al. · Scientific Principles of Strength Training
Autoregulation
Every session affects the next. PALOFIT remembers how last time went: if sets went perfectly, weights climb. If something felt stuck, the program flexes rather than forces.
Source: Helms (Muscle and Strength Pyramid), Zourdos et al. RPE research
Holistic approach
Strength doesn't come from training alone. Nutrition, recovery and daily load matter just as much. PALOFIT keeps all of these in one view, not three separate apps.
Source: ACSM Position Stand, Helms · The Muscle and Strength Pyramid
Relative muscle growth by weekly volume, under 5 sets = 100%. Illustrative, based on Schoenfeld et al. 2017 dose-response.
Relative load, peak week = 100%. Five weeks of build, the sixth is a deload. Numbers below are weeks.
Books that form PALOFIT's foundation
These works have been central to designing our training engine. They are available to anyone who wants to go deeper.
Brad Schoenfeld, PhD
Science and Development of Muscle Hypertrophy
2nd ed., 2020, Human Kinetics. A key textbook on hypertrophy research, used in university coursework.
Mike Israetel, James Hoffmann, Chad Wesley Smith
Scientific Principles of Strength Training
Renaissance Periodization. Defines MEV/MAV/MRV volume landmarks and mesocycle structure.
Eric Helms, Andy Morgan, Andrea Valdez
The Muscle and Strength Pyramid (Vol 1 and 2)
Evidence-based natural bodybuilding. The pyramid hierarchy of training and nutrition priorities.
G. Gregory Haff, N. Travis Triplett (eds.)
Essentials of Strength Training and Conditioning
4th edition. NSCA's official textbook, a source for the CSCS certification.
Tudor Bompa, Carlo Buzzichelli
Periodization: Theory and Methodology of Training
6th edition, 2018. The classic periodization text, used in exercise science programs.
Key peer-reviewed research
These meta-analyses and systematic reviews shape how the program sets its parameters.
Schoenfeld, Ogborn & Krieger (2017) · Journal of Sports Sciences
Dose-response relationship between weekly resistance training volume and muscle hypertrophy
Use in PALOFIT: weekly volume planning
Schoenfeld, Ogborn & Krieger (2016) · Sports Medicine, meta-analysis
Effects of resistance training frequency on hypertrophic outcomes
Use: exercise frequency (2× per muscle group per week)
Helms, Aragon & Fitschen (2014) · Journal of the International Society of Sports Nutrition
Evidence-based recommendations for natural bodybuilding contest preparation
Use: nutrition and training protocols
Morton et al. (2018) · British Journal of Sports Medicine
A systematic review and meta-analysis of protein supplementation on resistance training-induced gains
Use: protein targets (1.6–2.2 g/kg)
How PALOFIT applies this
The program raises load gradually based on your performance (progressive overload).
Training runs in 6-week blocks where load builds and ends with a recovery week (periodization).
Volume is set to your goal and recovery, not at random.
Important note
PALOFIT is an educational and training aid. It does not replace physical therapy, medical advice or medical diagnosis. If you have health conditions or injuries, consult a healthcare professional before starting training.