Where our coaching comes from — not "AI slop."
Every training and nutrition recommendation from PUMP and your generated plans is grounded in the peer-reviewed research, position stands, and reference texts below. The AI is instructed to follow these principles and not to invent studies or statistics.
Evidence base last reviewed: 2026-06-16.
What it supports: Progressive overload as the primary driver of adaptation; rep-range → adaptation guidance.
American College of Sports Medicine. Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise. 2009;41(3):687-708.
What it supports: ~10-20 hard sets per muscle per week, dose-dependent muscle growth.
Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences. 2017;35(11):1073-1082.
What it supports: Training each muscle ~2x/week beats 1x/week at equated volume for hypertrophy.
Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine. 2016;46(11):1689-1697.
What it supports: Autoregulating effort via RIR/RPE; most working sets ~1-3 RIR.
Helms ER, Cronin J, Storey A, Zourdos MC. Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. Strength & Conditioning Journal. 2016;38(4):42-49.
What it supports: Training to failure is not required for hypertrophy/strength and adds fatigue.
Grgic J, Schoenfeld BJ, Orazem J, Sabol F. 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. 2022;11(2):202-211.
What it supports: Longer rest (~2-3+ min) on compound sets supports strength and hypertrophy.
Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Journal of Strength and Conditioning Research. 2016;30(7):1805-1812.
What it supports: ~1.6-2.2 g protein per kg bodyweight to maximize resistance-training gains.
Morton RW, Murphy KT, McKellar SR, et al. 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. British Journal of Sports Medicine. 2018;52(6):376-384.
What it supports: Protein needs, quality, and timing for active individuals.
Jager R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2017;14:20.
What it supports: Total daily protein matters more than precise timing; the post-workout window is wide.
Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition. 2013;10:5.
What it supports: ~0.4 g/kg protein per meal across ~4 meals for muscle protein synthesis.
Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition. 2018;15:10.
What it supports: Fluid replacement around exercise; performance declines with dehydration.
Sawka MN, Burke LM, Eichner ER, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine & Science in Sports & Exercise. 2007;39(2):377-390.
What it supports: 7-9 hours of sleep for adults supports recovery and adaptation.
Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40-43.
What it supports: Resting energy expenditure estimate (Mifflin-St Jeor) used for calorie targets.
Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition. 1990;51(2):241-247.
What it supports: Programming, periodization, and exercise selection foundations.
Haff GG, Triplett NT, eds. Essentials of Strength Training and Conditioning. 4th ed. National Strength and Conditioning Association / Human Kinetics; 2016.
What it supports: Brzycki formula used for estimated one-rep max on the progress charts.
Brzycki M. Strength Testing - Predicting a One-Rep Max from Reps-to-Fatigue. Journal of Physical Education, Recreation & Dance. 1993;64(1):88-90.
Our evidence base is a curated, versioned reference set — not whatever a model happened to remember. We review it periodically and update guidance as the science is refreshed. The "Find it" links search a public research database (PubMed) by title so you can read the original work yourself. This is educational information, not medical advice — see our Terms and always consult a professional for your individual situation.