It is preferable to follow a structured strength training program proven by professionals rather than designing your own routine.

holds up

This advice is based on the principle of rational programming, a pillar of strength training.

noli's read

This advice is based on the principle of rational programming, a pillar of strength training. Research, notably meta-analyses on hypertrophy and strength (e.g., Schoenfeld et al.), demonstrates that structured progression, progressive overload, and volume management are key predictors of results, far more so than intuition. Established programs offer a structure that minimizes the risk of overtraining or stagnation, often observed in beginners creating their own routines without methodological perspective (observational studies on practitioners). It is true that an 'optimal' program remains relative to individual biology, but for the majority, the consistency of a proven plan outweighs random variability. There is no exaggeration here, as the efficacy of a structured plan is a solid consensus in sports science.

the sources

Claimed by r/Fitness (The Fitness Wiki). Noli grades the claim, never the person.

Decoded by Noli · July 18, 2026 · the original post

What the graded evidence says

Evidence: B

Effect: ad libitum energy intake as a function of dietary energy density — lowering dietary energy density consistently reduces spontaneous calorie intake at matched food weight/fullness; body-fat change tracks the resulting energy balance
Measured on: general adults

Energy balance is the driver, but it's affected by many things (satiety, food quality, sleep, activity), so it's not about rigid calorie math. 'Fat-burning' or 'negative-calorie' foods are a myth.