Hypertrophy Made Simple

CONTENTS
1 How do you choose exercises?

6 What is proper lifting technique?
8 How should you warm up?
12 How heavy should you lift?
15 How long should you rest between sets?
19 How many sets should you do?
22 Should you train to failure?
26 How often should you train?
31 How should you progress?
33 When and how should you deload?
36 How should you plan training phases?
40 Beginner vs. intermediate vs. advanced training
45 How do you prioritize muscle groups?
50 Preventing and managing injuries
55 Matching your training to your diet
58 Troubleshooting lack of progress
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1.
HOW DO YOU
CHOOSE EXERCISES?
When you’re training with weights at the gym, how can you know for sure that you’re
really stimulating your muscles to grow?
Acutely, signs of a robust, muscle-growing stimulus usually include some perceived ten-
sion in the target muscle. This experience might feel as though “something in there” is
either under great strain or potentially even ripping apart ever so slowly, especially when
you train heavier for lower reps.
A growth stimulus can also present itself as a burning sensation in the target muscle,
especially if you’re training for higher reps and going close to muscular failure. After each
set and especially after a few sets, growth-stimulated muscles will often also feel super
pumped and seemingly full of fluid as well as very fatigued and difficult to move in normal
ways. In the hours and days after effective training, the target muscle might also feel tight
and even a bit sore.
In the longer term, muscle growth is best proxied by your repetition strength. So, if you
can use the same weight for more and more reps over time or use an increasingly heavier
weight for similar reps over time, this is a very good indication that you’re probably
gaining muscle.
Now that you know which experiences correlate with probable muscle growth, you can
choose the exercises you’d like to use for any given target muscle you’re interested in
growing by looking for those very same signs of growth.
The exercises that check the boxes of these growth correlates, or “proxies” as we might
refer to them later, are probably your best bets for growth.
H YP E RTRO P H Y M A D E S I M P LE 1
1. How do you choose exercises
If growth is the goal, you should choose exercises that:
1. Cause tension and/or a burning sensation in the target muscles.

2. Give you the best pumps.
3. Zap energy from your target muscles the best.
4. Stress your joints the least.
5. Do all of the aforementioned things without needless exertion or systemic fatigue.
That is, if you train the muscle hard, but you’re not as all-around tired as you would be
from other similar exercise choices, you’re probably on the right track to choosing the
best exercises possible for hypertrophy.
H YP E RTRO P H Y M A D E S I M P L E 2
In essence, you’re looking for the exercises that give you the most muscle-growth stimu-
lus yet cost you and your body the least amount of fatigue possible. That is truly the ideal
combination for hypertrophy as we consider exercise selection.
However, this doesn’t mean that zero fatigue at all is best, it just means that if you’re
going to choose a significantly fatiguing exercise, it had better be delivering a massive
stimulus that makes the resulting fatigue worth it.
Unfortunately, your body will be very good at adapting to exercises and rendering previ-
ously very effective exercises a bit stale over time. Stale exercises will produce less stim-
ulus, cause more fatigue, and will actually feel like they just aren’t doing as much good as
they were before.
While beginners can go months without experiencing any exercise staleness, eventually
everyone will start experiencing the negative effects of having kept an exercise in the
program just a bit too long.
So, how do you know if an exercise is stale enough to remove and replace with another
one for that target muscle group? We’ve got you covered.
HOW TO KNOW WHEN TO KEEP AND REMOVE EXERCISES
Keep doing an exercise that:
1. Gives you great tension, burn, pumps, and disruption (weird feelings, tightness,
soreness in the target muscle).
2. Is easy on your joints and is worth the systemic fatigue.
3. Is steadily climbing in rep strength over the months.
Replace an exercise that:
1. No longer gives you very good tension, burn, pumps, or disruption.

2. Is getting tough on your joints or zaps your strength for the rest of your program.
3. Has plateaued in rep strength over the last few weeks of training.
The fact that not all exercises will hit these conditions for change at the same time means
you’ll rotate some exercises once a month while keeping others in for years on end.
Think of your training as a come-and-go social event where some of the more prominent
figures may stay for most of the event while others enter the room and exit the room as
they see fit across the evening. In a very similar way, your training program over months
and years should mimic this natural flow based on the feedback your body gives you.
Once you’ve developed a fundamental understanding of which exercises you should be

utilizing for hypertrophy, the question then becomes: How can you be sure that you’re
executing your chosen exercises properly?
We’ll answer that question in the next section.
2.
WHAT IS PROPER
LIFTING TECHNIQUE?
In theory, proper lifting technique for optimal growth muscle has a few core features.
The technique needs to stimulate muscle growth best and cause the least fatigue possi-
ble, which we already discussed in the last section.
In addition, the chosen exercise must be executed in such a way that keeps non-target
muscles from being limiting factors. For example, if you’re squatting to try to make your
legs bigger but your lower back is taking most of the beating, you might have to alter
your technique.
Lastly, good technique needs to be replicable from rep to rep, set to set, and session to
session so that you can track progress, plan weight/rep increases, be mindful of fatigue,
and stay safe from injury.
In order to check these boxes, most exercises you do will abide by a core group of about
six technique fundamentals.
In a sense, no matter which exercises you do, you should nearly always seek to:
1. Use a full and standardized range of motion (ROM).
a. For example, going all the way down to your calves when you squat or bringing the
bar all the way down to your chest when you bench press.
2. Use controlled eccentrics.
b. Never let the weight simply fall down. You should seek to slow the descent of
every rep by actively contracting the target muscles.
2. What is proper lifting technique
3. Avoid cheating.
c. Any heaving or swinging to try to get more reps that uses muscles other than
the target muscle to produce force is suboptimal for obtaining a muscle-growth
stimulus.
4. Ensure that the limiting factor is the target muscle itself.
d. When you’re almost incapable of doing another rep in the lateral raise, it should
be because your shoulders are giving out, not your grip, for example.
5. Take care of your joints.
e. The best technique is when your joints should feel best given the four points
above. For example, if two techniques let you hit the muscles equally hard, but
one technique is easier on the joints involved, that choice is probably the better
one.
6. Avoid going too light or too heavy.
f. Sometimes your best technique plans break down if the weight is on the heavier
end or on the lighter end, so avoid repetition ranges in any exercise in which the
excessively low or high reps seem to cause technique breakdowns.
And that’s about as complicated as good technique has to be.
At the end of the day, if you’re getting a great stimulus and very little fatigue, you’re prob-
ably in a good place in terms of mixing your exercise selection with proper technique.
Now that you know how to choose exercises and how to perform them correctly, you’re
almost ready to lift hard and heavy.
But first, in order to keep the injury risk as low as possible and perform as well as possi-
ble, you’ll have to warm up.
3.
HOW SHOULD YOU
WARM UP?
First of all, why can’t you just jump right into hard training? Why do you need to warm
up at all?
Warming up has a few very major benefits that make it near-mandatory for serious mus-
cle-growth training.
One of those benefits is that warming up makes the heavy lifting done after it less likely
to cause injury. It makes your technique more efficient and targeted better to the muscle
you want to grow. It also fires up your nervous system and allows you to push the target
muscle to its limit, which usually occurs when the sets get very tough.
So, how do you go about warming up properly?
We have five simple steps to offer you.
5 STEPS FOR WARMING UP PROPERLY
STEP 1: You can choose to do easy cardio for 5-10 minutes before warming up specifi-
cally for your first weight training exercise, but this is optional.
STEP 2: Begin with a 20RM+ weight for the first exercise of your session and do it for
around 10 reps.
Yes, you read that correctly! Choose a weight you can do easily for 20 reps or
more, and just do 10 high-quality reps with great technique as you prepare for
your working sets.
3. How should you warm up
STEP 3: Do at least set with a weight halfway between your 20RM+ and your planned
working weight for a set of about 4-8 reps. But, if the eventual weight you’re
going to lift for working sets is very heavy, you might have to do more warm
up sets.
For example, if your planned working weight is as follows, then you’ll need
to do the following number of intermediate sets (sets of 4-8 reps with a few
minutes in between each):
• 0-50 pounds: 1 intermediate set

• 50-200 pounds: 2 intermediate sets
• 200-400 pounds : 3 intermediate sets
• And you would continue this trend for even greater loads.
STEP 4: Do your working weight (or 10% higher than your working weight) for 2-3 reps.
This high-load warmup set is termed a “potentiation” set, and it fires up your
nervous system so that your body can really push itself hard on the first working
set after.
STEP 5: Once you’re done with that potentiation set, get your working weight ready and
do as many sets as you need to. When you switch to your next exercise that
day, and for each new exercise after, just do the following:
• 5 reps with a weight halfway between your 20RM+ and the planned work-
ing weight
• The working weight itself for 2-3 reps
At this point, you should be ready!
If it’s an exercise for a muscle group you haven’t trained yet that day, going
through the entire warmup up process for that exercise starting at step two
is likely a good idea.
Now, let’s take a quick look at some warmup examples in which you’ll rest for a minute
or two between each warm up set:
Example 1: Upright Rows with a working weight of 65 pounds
●● Use the 30-pound straight, short bar for 10 reps.

●● Do 45 pounds for 5 reps.
●● Do 65 pounds for 3 reps.
●● Then, begin working sets at 65 pounds.
Example 2: Leg Presses with a working weight of 455 pounds
●● Put 1 45-pound plate on each side of the sled and do 10 reps.

●● Do 2 plates for 8 reps.
●● Do 5 plates (495 pounds) for 3 reps.
●● Then, begin working sets at 4 plates and a 25 per side (455 pounds).
Hopefully, these examples provide you all of the insight you need to execute your warmup
sets properly.
After you’re warmed up, the next logical training variable of consideration is how heavy
you should be lifting for your working sets.
Remember, your working sets are the sets that provide most of the muscle-growth stim-
ulus during your sessions, which means it’s very important to make sure you’ve chosen
an appropriate load.
How do you do that? We’ll discuss that thoroughly in section four.
4.
HOW HEAVY
SHOULD YOU LIFT?
It’s mostly common knowledge that lifting heavy weights gets you bigger muscles.
And, as it turns out that’s true, but it begs the following question: “How heavy?”
Luckily, science has some very good answers! It turns out that, based on decades of
scientific investigation, lifting a weight that’s much less than about 30% of your 1RM is
not going to reliably stimulate as much muscle growth as heavier weights would.
You can still grow muscle lifting light like this, but you’d have to do so many reps and so
many sets to get even close to the most muscle growth you can stimulate with heavier
weights that the sheer boredom, pain, and fatigue would limit you before you were able
to grow as much as you could.
At this point, you might be thinking, “Okay, got it! Heavier is better. Let’s just do one rep
maxes to get huge!” But that’s not the case either.
What’s the problem with going that heavy?
Much of the same scientific research has found that consistently lifting much over 85%
of your 1RM range can grow plenty of muscle, but it comes with some limitations and
side effects.
Doing so few reps per set means you have to do more sets than you would have if you
had simply gone a bit lighter.
Going this heavy also causes a lot of wear and tear on your joints and connective tissues,
which sums up a lot of fatigue and can stall progress just weeks into your plan.
4. How heavy should you lift
Lastly, going this heavy needlessly elevates the risks of acute injury without actually
growing any more muscle than lighter, safer training would. In summary, we can do better
than lifting ultra heavy for maximum muscle growth.
Knowing these facts, we can develop some general loading recommendations for muscle
growth.
5 LOADING RECOMMENDATIONS FOR MUSCLE

GROWTH
1. Anything in the 30-85% range of your 1RM will cause great

muscle gains.
2. This means most of your training should consist of hard sets of
5-30 reps within a few reps of failure.
3. Some exercises will be best suited toward lower rep ranges
(5-15), such as antigravity compounds like rows, squats, deadlifts.
This is because these exercises start to be limited in performance
by your ability to remain stable, not because the target muscle
itself is getting tired.
4. Some exercises will be best suited toward higher rep ranges
(15-30), such as dumbbell, machine, and isolation movements
because lighter loads in these movements can obviate stability
problems, be safer, and be lifted for enough time per set to
generate the highest stimuli of muscle growth.
5. Using a variety of ranges is probably best.
A good start is to do about 50% of your working sets in the
10-20 rep range, with another 25% in the 5-10 rep range and
the last 25% in the 20-30 rep range.
4. How heavy should you lift
The big insight with loading is that, as long as your working sets fall generally between
5 and 30 reps each, the differences in growth from which end they are on and in what
conditions is much smaller than if you fall outside of that range.
In other words, if you are experiencing great tension and burn, great pumps, plenty of
target muscle fatigue and soreness while your joints feel great and you don’t feel crushed,
whatever rep ranges you’re using are probably pretty close to optimal.
This ratio between stimulus proxies and fatigue proxies is called the stimulus to fatigue
ratio (SFR), and you’ll see it referenced in this guide several more times in various contexts.
5.
HOW LONG SHOULD YOU
REST BETWEEN SETS?
Now you know how heavy to go for each working set, but how many reps you can get in
each set is hugely based on how long you rest between each set and the next one.
So, is there a correct amount of time to rest in between sets? Yes!
Here are our recommendations.
After a given working set, you should rest long enough until you can at least check the
following boxes for yourself:
1. Your target muscle can do at least 5 reps on the next set.

2. Your cardio will not limit you on the next set.
3. Your nervous system/psychology will not limit you on the next set.
4. No synergists will limit you on the next set.
5. How long should you rest between sets
Here’s an example with calf raises on a machine designed to illustrate how quickly the
rest-time boxes can be checked in some scenarios:
Example 1: Machine Calf Raise

• This requires 10 seconds of rest to accomplish.

• Not applicable! Machine calf raises don’t really tax your cardio-
vascular system.
• This requires five seconds to accomplish because you’re feeling
strong and ready to go just shortly after the set is over.

• Not applicable! Since there really aren’t any synergists in
machine calf raises, it’s all calves, and when they’re rested for
literally just 10 seconds, you can go again if you’d like.
Example 2: Barbell Squats with 500 pounds for sets of 10 reps:

• It might take 60 seconds until your quads are recovered enough
for at least another five reps to be possible.

• It might take three minutes until you’re not gasping for air any-
more, and, if you did another set right at the three-minute mark,
your quads would limit more reps from being done, not your
lungs.
• It might take four minutes until your feelings of depletion and
defeat are replaced with feelings of strength and a desire for
another challenge.

• This could take five minutes because that’s how long it will
take your lower back to stop hurting from all of the metabolic
byproducts of your last squat set. Thus, because this is the
limiting factor, you’ll have to rest at least five minutes after your
set of squats for the next set to be maximally productive.
Does this mean you must go as soon as you’ve checked all four boxes? No, absolutely not.
But it means you can go again if you’d like. If, however, you’d like to rest a bit more, that’s
fine too!
The big downside here comes from not resting enough rather than from resting a bit too
much. That being said, if you don’t want to spend too much extra time in the gym so
that you can spend more time enjoying hobbies, work, or rest and recovery outside of
the gym, it’s probably wise not to stray too far away from the smallest tenable rest times.
6.
HOW MANY SETS
SHOULD YOU DO?
The general answer to this question is “enough sets to trigger robust muscle growth,”
but since that’s much more of a tautology than a good answer, we’ve got a few sci-
ence-backed recommendations as well.
Enough stimulus to ensure you’re likely growing the most muscle tends to occur when
the sets you did for a specific muscle give it a good or even great pump, tire it out plenty,
and lead to a day or two of post-workout tightness, weakness, and maybe even slightly
painful soreness to the touch.
The number of sets it usually takes to accomplish this task is as

follows:
●● Beginner: Can often be 1-5 sets per session (people training

from 0 to 3 years)
●● Intermediate: Can often be 2-10 sets per session (people
training from 3 to 7 years)
●● Advanced: Can often be 3-12 sets per session (people training
from 7 to 10+ years)
6. How many sets should you do
Those are big ranges, so if you’re getting good pumps and other good proxies for stimu-
lus, you can just stay with the number of sets you’re currently doing.
If you’re not getting much of a stimulus, inch up the number of sets week by week (by
only one set per muscle group per session at a time) until you’re getting great stimuli.
If you inch up too much, you might experience the downsides of doing too many sets,
which present themselves as-follows:
●● When you cannot recover strength to at least baseline for your next session
• If you did 100 pounds in an exercise for sets of 10 last week, but this week
you’re so tired from all the sets that you can only do sets of eight with
that weight, you’re probably doing too many sets and need to reduce them
ASAP.
●● When you have overlapping soreness into your next session
• If you trained quads on Monday and they are still sore to the touch on
Thursday when it’s time to train them again, it’s probably wise to reduce
next Monday’s number of quad sets so that next Thursday you can be fresh
for the workout.
One of the best and simplest approaches to doing the proper number of sets per muscle
per session looks something like this:
First, start at the lowest number of sets per session that gets you a decent pump and
muscle disruption. This might leave you saying something like, “Okay, I feel that!”
Second, add one set per week if and as you get used to the work. For example, your
pumps and disruption don’t improve or decline a bit and your rep strength is still above
baseline.
Third, if you get to doing “too much,” it’s time to give the body a break and do fewer sets
for a while.
Now you’re all squared away for determining how many sets to do per muscle group,
but how many sets should you be doing in total for all muscle groups trained in a given
session at the gym?
6. How many sets should you do
A couple of hints at what’s too many sets come to mind.
If you accumulate enough systemic fatigue during the workout, which means being tired
in the core of your being versus being tired in a specific muscle, you won’t be able to
muster the effort to push your target muscle close to failure. This means doing any more
sets would simply be too many sets for that workout. In other words, if you’re stopping
a set because you’re “just tired” versus your target muscle being close to its local failure
point, doing more sets is probably a bad idea.
The point at which most people reach this systemic fatigue speedbump lies somewhere
between 15 and 30 working sets for the session/workout without counting warm up
sets.
If you’re very strong and training huge swaths of muscle like legs and back, 15 total work-
ing sets might be around the point when trying to do any more sets is a poor strategy.
If you’re smaller and, specifically, if you’re training mostly smaller muscles in that work-
out, such as biceps, side delts, calves, and/or forearms, you might be able to crank up
to 30 sets per session and still be doing productive work in the latter sets. It’s definitely
possible to still be getting good benefits from more than 30 sets per session, but it’s not
likely. If you have to do that many or more sets per session regularly, the best approach
is probably to increase the number of weekly workout sessions you’re planning so that
you can do fewer sets in each and make sure all the sets are of a high quality.
Speaking of quality, one of the big determining factors of set quality is whether or not the
muscle itself came fairly close to failure before you stopped the set.
But how close is close enough? And, is it possible to have too much of a good thing when
it comes to muscular failure?
Let’s find out next.
7.
SHOULD YOU TRAIN
TO FAILURE?
Research on training to failure has found that sets whose tail-end reps get close to failure
grow more muscle than sets whose reps didn’t get very close to failure. But that same
research holds many other sometimes surprising insights as well. Let’s dig into them.
After numerous studies, it seems pretty clear that on average over the course of a 2-3
month training program, taking every programmed working set to failure shows no clear
benefit over having all of the working sets stop at about three reps in reserve from failure,
or basically when the bar/dumbbell/cable/machine begins to really slow down with each
successive rep in most cases.
In addition, it has been found that training all the way to failure, while causing no clear
growth upside, likely causes a vastly disproportionate amount of fatigue. This high level of
fatigue accumulates over weeks of training and can prevent the trainee from stringing
together as many productive workout sessions as possible.
On the other hand, training with a relative effort of much more than three reps in reserve
seems to challenge the muscles so little as to cause notably less growth than training a
bit closer to failure. Note too that our language of more than three reps in reserve refers
to getting further and further away from failure. For example, this might mean bench
pressing six reps at 225 pounds when doing 10 reps would have landed you at technical
failure, which would represent having trained to four reps in reserve. What we’re saying
is that the sweet spot in this case would be bench pressing 225 pounds for seven, eight,
or even nine reps.
7. Should you train to failure
Taking all of this information into account, a very viable approach to relative effort over
the mesocycle of training starts to look something like this:
Start at your best guess of 3 RIR, and then write down your weight and reps for
that workout.
Add weight and/or reps each week and try to match weight and/or reps from last
week in every working set even though these additions may make each work set
a bit harder each successive week.
For example, doing 100 pounds for 10 reps in week 1, then doing 105 pounds for
10 reps in week 2. Or, similarly, you could do 100 pounds for 10 reps in week 1,
and then do 100 pounds for 11 reps in week 2.
Sooner or later, you’ll hit failure on most of your sets and fail to match or beat
your prior week’s performance. And this is very normal!
This will occur because you can’t just keep getting linearly stronger forever. But it
will also occur much faster than strength itself peaks because fatigue accumulates
over the weeks and eventually adds to the difficulty of continued progression.
When this point of plateau and regression occurs, in most cases, the best practice
will be to take some sort of break from hard training so that fatigue can dissipate.
After that break, you can then begin the process of accumulation once again.
This is the general process, but we can give some slightly more specific advice to you
based on your current level of physique training advancement:
Beginner
●● Starting at 4-5 reps in reserve (RIR) and ending at 2 RIR is great for
technique establishment.
●● More isn’t needed for the best results!
●● Grinding to failure often can teach and reinforce bad technique.
Intermediate
●● Starting at 3 RIR and ending at 0-1 RIR is best.

●● Embrace 0 RIR for exercises that won’t fall on you if you fail, but
limit yourself to 1 RIR for those that will!
●● Intermediates will experience the challenge of pushing as hard as
possible while demonstrating excellent technique.
Advanced
●● Starting at 2 RIR and ending beyond failure for one week might be
an effective idea.
• 2 RIR in week 1
• 1 RIR in week 2
• 0-1 RIR in week 3
• Assisted forced reps or drop sets in week 4
• This is done to get as much short-term stimulus as possible and
potentially push very growth-resistant muscles beyond their
growth thresholds by even a small margin.
8.
HOW OFTEN
SHOULD YOU TRAIN?
Okay, we’re really getting somewhere now!
You know how to choose exercises, how to execute them with good technique, how hard
and heavy the working sets should be, and how many sets to do per muscle group and
per session.
Now the question becomes: “How many times per week should we train for best muscle
growth results?”
The simple answer is that it depends on if you’re recovered enough to train again.
8. How often should you train
The core idea here is that the best training occurs when you’re very recovered, and that
the body has multiple mechanisms that make creating new growth stimuli much more
difficult when you’re not properly recovered as opposed to when you are.
Essentially, you should train a given muscle again when the muscle has recovered enough
to no longer feel sore and to perform at its normal strength levels or beyond. Muscles
that are still sore or still too fatigued to perform at their usual abilities probably need
more rest than they need more training.
That being said, probably one of the biggest factors in determining how long it takes a
given muscle to recover is the number of hard sets it performed during the session prior.
For example, if you train your biceps with four working sets in a session, you might be able
to recover every day or every other day depending on a few other factors like exercise
selection, and you thus might be able to train the biceps four days per week or so. On the
other hand, if you decided to have each biceps workout contain eight working sets per
session, then you may only be recovered enough to perform two such sessions a week.
That’s the general idea, but there are both top-end and bottom-end limits on session
volume and effective training frequency. It’s usually not maximally productive or time-ef-
ficient to train a given muscle with less than two working sets per session, and it’s
potentially too damaging and excessive to train most muscles with much more than 12
working sets per session.
The result is that you might be able to train a muscle as often as six times per week (if you
do very little volume per session) or as infrequently as two times per week (if you train
the muscle with more sets per session).
Training all seven days of the week or just once per week are suboptimal in most cases.
Lastly, higher frequencies can actually support higher total weekly volumes per muscle
and thus more growth, but they are so taxing to all fatigue axes (including joint and
connective tissue wear and tear) that, in most cases, very high-frequency programs can
only be most effectively performed for a few months before a much lower-frequency
“cooling off” period is required.
So yes, your friend might have grown her legs visibly from that crazy five times per week
leg training program she did, but that’s no way to train for the long-term. However, every
now and again it can be a good idea when legs are the short-term priority.
Now that training frequency per muscle group is sorted, how many total sessions per
week should you be doing?
The most important deciding factor for how many days to choose to go to the gym per
week is adherence. If you give anyone a program which asks them to commit to more
gym time than they can adhere to, it’s just not worth it. In these cases, they may fail to
the point that nothing productive will happen because their chronic inability to make all
the sessions happen may discourage them from training at all.
So, if someone could ideally benefit from six sessions per week but their schedule makes
four sessions a strain, giving them a program that features three sessions per week and
seeing how they handle it is almost certainly the best solution.
For folks of different training levels, there is a bit more nuance:
Beginner: 2-4 sessions per week
●● You don’t want to burn them out

●● You want to ignite their desire for more training by having them do
a bit less, not create a desire for less training by having them do too
much.
●● They make great gains at low frequencies anyway because they are
beginners and very sensitive to muscle growth stimuli.
●● Most programs will be all muscles in every session, as there aren’t
enough sessions to focus on any muscle group in particular.
Intermediate: 3-6 sessions per week
●● They won’t burn out because they love training, so up to six times
per week is fine for those who really want it and have already
proven to be successful at a frequency of five times per week.
●● They need more sessions to do each muscle justice as the volumes
they need to do per muscle are climbing from their beginner days.
●● Split programs become common (push/pull, upper/lower, etc.).
Advanced: 5-12 sessions per week
●● For advanced lifters, each muscle needs to be first in its session at least
once a week so that it can get the best, freshest, training stimulus.
●● Training only two or three muscles per session is very common
because advanced lifters get so fatigued just by training two or
three muscles in a row that they can’t do much more in a session
without it being considered “junk volume.”
●● If they train only five or six sessions per week, they likely need to
emphasize some of their muscles for a few months and emphasize
others for a few months by putting emphasized muscles first in each
session and by putting de-emphasized muscles last and capping
them at just enough volume to maintain their size (MV), which is
only about a third of the volume they will typically need to grow
the most from. This concept is known as their maximum adaptive
volume (MAV).
◦◦ If they tried to train all of their muscles at around MAV, they
would be running into junk volume problems daily at the end of
each session.
●● Twice-daily sessions can take you to eight, 10, or even 12 sessions
total if desired as an advanced lifter. Thus you can focus on all
muscles again, but your recovery and lifestyle need to be calculated
very strategically to survive this much weekly hard training.
9.
HOW SHOULD
YOU PROGRESS?
Once you understand training frequency, it’s important to figure out how to progress
from week to week to produce consistent muscle gains.
On the one hand, a progression that is too aggressive will lead to fatigue over-accumu-
lation, performance loss, and the need to back off and let that fatigue dissipate. On the
other hand, a progression that is too meek will result in lots of time wasted on sessions
that are too easy to cause the best long-term growth outcomes.
In order to avoid both downsides, here’s a progression formula you can try with your own
training:
Choose:
1. A weight in the 5-30 rep range for any given exercise.

2. Enough sets to get you pumped and notably disrupted, which is
usually somewhere between 3-5 sets in the first session of the
mesocycle.
Then:
1. Do that weight at 3 RIR.

2. Do enough sets to get you pumped and notably disrupted, but
stop when you do.
3. Write down your weight and reps for each set.
9. How should you progress
For next week’s session of that same weekday:
1. Add enough reps, weight, or both to keep your RIR the same or lower it by one.
For example:
●● 100 pounds for 10 reps at 3 RIR in week 1

●● ??? pounds for 10 reps at 2-3 RIR in week 2 (answer can be 110
pounds)
●● 100 pounds for ??? reps at 2-3 RIR in week 2 (answer can be 12
reps)
●● ??? pounds for ??? reps at 2-3 RIR in week 2 (answer can be 105
pounds and 11 reps)
However, there is one hard rule for progression.
Your next week must beat your performance from last week.
This can be done just by a tiny bit at the same RIR or by only as much as 1 RIR
lower. In other words, don’t hop from 3 RIR to 0 RIR in one week, as the fatigue
accumulation will just mess up future weeks.
Just seeking to add either 5-10 pounds to the load or one rep to the reps each
time can do wonders for simplifying all of the above.
2. Add sets from last week:
• Add one set per session if you got little pump or disruption last time.
• Don’t add sets if you got a good pump and disruption last time.
• Consider subtracting a set if you didn’t remotely heal from soreness on time
for the same muscle later in week.
10.
WHEN AND HOW
SHOULD YOU DELOAD?
If you decide to follow our recommendations on load, rep, and set progressions across
the mesocycle, you’re going to be adding some combination of weight and reps each
week. And in some weeks, you’ll even be adding full sets to your workouts.
At some point, you’ll be performing way above your previous abilities, and the increased
levels of accumulating fatigue will start to prevent you from improving (or even matching)
your performances from weeks past.
10. When and how should you deload
As obvious as this may sound, training while getting weaker and weaker is the opposite
of progress.
And, it turns out that high levels of fatigue can actually reduce or even prevent muscle
growth at the biochemical level. Because of this, it’s incredibly important to bring fatigue
back down to baseline before beginning another accumulation phase once your fatigue
has gotten high enough to consistently prevent you from getting stronger for reps week
after week.
If just one or a few of your muscle groups have maxed out their current performance
but the rest of your muscle groups and system feel good, a recovery session is in order.
Here’s how to execute a recovery session:
1. Since we all experience underperformance from time to time,

don’t do a recovery session unless you’ve had two sessions in a
row for that same muscle that result in underperformance. On
your second session of underperformance, finish that session as
strong as you can.
2. During the next session for that muscle, do half the planned sets
for half the planned reps and with half of the planned weight. If
you’re thinking, “Wow, that sounds like it would be really easy,”
you are correct! But this is the point. Recovery sessions are
designed to reduce fatigue, something only easy training can do.
3. Resume the sessions the week after at two thirds of the planned
sets, but keep going up as you were in weight and/or reps.
4. Add weight, reps, and sets from there as you normally would.
Using such recovery sessions can renew fatigued muscle groups for another week of hard
training if needed, and using a few recovery sessions stacked together for half of a week
can renew your progress for another few weeks if needed.
However, after about 4-8 weeks of consistent, hard training, multiple muscle groups will
have likely demanded recovery sessions by that point. Your entire body and even your
10. When and how should you deload
mind will feel exhausted, overused, weak, and unresponsive, even down to diminishing
the quality of your pumps.
Additionally, your per-session working set volumes may start to get incredibly high as you
chase ever-diminishing returns, and almost every set will be taken to failure (or very close),
which will inevitably increase the fatigue you’re experiencing by an exponential factor.
This high local and systemic fatigue will cause you to underperform in pretty much all
of your muscle groups and exercises in the same week. At this point, you’re carrying so
much fatigue that a simple series of recovery days won’t cut it anymore.
When this happens, you’ll need to deload, which is essentially an entire week of recovery
instead of just a few days.
Its execution can look something like this:
1. First half of the week at half the planned sets for half the
planned reps at 80-100% of last week’s weight. These sessions
should be heavy, but very low volume and nowhere remotely
close to failure.
2. Last half of the week at half the planned sets for half the planned
reps and half of the planned weight! This should be ultra easy,
and you can even combine a few days in that latter half of the
week into one workout since doing the workouts individually
might have you driving 30 minutes to and from the gym to do 10
minutes of exercise each time. If you can condense your sessions,
feel free to do so.
After such a deload week, you should be so recovered that you can productively train for
another mesocycle before needing a break again.
Now that you’re planning and organizing your training on months-long periods, let’s take
a look at some of the higher-level forms of training organization that can help you plan
and experience progress for months and years on end in a very effective and scientifically-
congruent way.
11.
HOW SHOULD YOU
PLAN TRAINING PHASES?
Each training week with an organized purpose is termed a microcycle in modern sport science.
An accumulation phase of 4-8 increasingly harder microcycles with a one-week deload at

the end with the purpose of clearing fatigue is in total termed a mesocycle. And, about
three mesocycles all sequenced in a row in pursuit of the same general goal is known as
a block of training.
11. How should you plan training phases
In the beginning of each block of training for muscle growth, your volume sensitivity is
very high and your joint and connective tissue fatigue is very low because you’re very
fresh. Thus, you can both handle heavy loads and don’t need a lot of sets of them to grow
the most muscle. In addition, each workout highly disrupts your sensitive muscles, and it
can take your muscles quite a while to heal from any single workout for that very reason.
Because of these aligning factors, it may be wise to consider programming a few more
of your working sets than usual in the 5-10 rep range and fewer in the 10-20 and 20-30
ranges. Lastly, your per-muscle group frequency of training can be on the lower end or
around two or three times per week for nearly all trained muscles.
As the block progresses into the second and third mesocycles, you can consider adding
a session to some of the muscle groups that seem to be healing quite fast such as the
calves, biceps, and side delts for many people. Instead of training them two or three
times per week, you can, over the next two mesocycles, increase them to three or four
times per week on average. This session addition is totally optional, but doing so might
eek out a bit more growth than sticking with the same session numbers the entire time.
Once you’ve added sessions, our recommendation is to add most or all of the new sets
in the 10-20 or 20-30 rep ranges since these rep ranges don’t cause as much joint and
connective tissue fatigue as heavier sets.
When you add the extra days of training, you’ll of course also be adding exercises.
We recommend adding exercises that comport well with the higher rep ranges you’re using
them in and ones that are easier than average on the joints. For example, while barbell
squats might be best in the 5-10 range and hack squats might beat up your knees a bit too
much to add later in a block, you could add sets of 20-30 reps in the leg press while going
easy on the load and joint stress but crazy hard on the high-rep burning effort!
That being said, remember that you don’t have to make any of these changes. But, if
you’re looking for ways to modify your successive mesocycles in a block, going lighter
and higher frequency is probably a better move than the alternatives.
If you’re really looking to consider advanced progression factors, you might decide to
choose exercises with a lower SFR that stress the stretch and eccentric of the movement
less than others in the first mesocycle of a block. Conversely, consider choosing exercises
that are the highest possible SFR and stress the eccentric and stretch of the movement
intensely later on when your physiology is more resistant to growth and needs to be
exposed to as much stimulus as possible to grow further.
After an entire block of increasing loads, volumes, and training frequencies, it’s very likely
that you are going to be physically and mentally exhausted.
Research is very clear that when you’re very fatigued, you cannot make your best gains
in training. And, in some cases, you may not even be able to make any gains at all, which
obviously presents an enormous problem when becoming as muscular as possible is the
name of the game.
When you reach this point, it’s time to bring fatigue down so much that you have enough
margin to train for another block or two after with only deloads to bring it down. To bring
this much fatigue down, you can choose one of two plans of action.
LOW-VOLUME MAINTENANCE PHASES
The first option is a low-volume maintenance phase of training. These phases typically last for
3-4 weeks, and feature maintenance volumes (or about a third of the number of sets typically
featured in your normal block training) that remain stagnant through the entire mesocycle.
In terms of set and rep recommendations, it’s probably best to perform most of your
sets in the 5-10 rep range to allow volume sensitivity to climb back up as high as it can.
Regarding frequency, training each muscle once or twice per week should allow fatigue
to decline greatly while muscle mass is just barely preserved.
After deloading at the end of this very unchallenging mesocycle, you’ll be ultra low on
fatigue and incredibly sensitive to volume, upon which you’d begin the first low-volume
mesocycle of your next three-mesocycle training block.
ACTIVE REST PHASES
An alternative to the maintenance phase is the active rest phase. This is a phase of just
2-3 weeks in which limited or no lifting at all occurs.
Simply put, the goal is to have fun, sleep a lot, eat well, and enjoy your life. This is also
the perfect time to go on vacation, take a trip, or do something else you find physically
and psychologically rejuvenating.
If you do go into the gym, try to keep it to no more than two total sessions per week. And
just to be clear, we’re talking about two total sessions across all muscle groups. Within these
two total weekly sessions, use less than 50% of your normal weights for half the per-session
sets and reps you would usually perform. These ultra-easy weeks can reduce fatigue to
almost zero, which can prime you for another productive block or two of training ahead.
How do you choose between these strategies?
If you need a diet break at maintenance along with a training break and you want that
diet break to be a bit longer than 2-3 weeks, a maintenance phase (or even several in a
row) is your best bet.
If your diet dynamics don’t require a maintenance phase and you want to get back to
growth training as soon as possible, definitely give the active rest phase some thought.
12.
BEGINNER VS. INTERMEDIATE
VS. ADVANCED TRAINING
Different training foci can change based on your level of advancement in lifting, so it’s
important to understand where you fall on the spectrum.
To simplify things, we’ve outlined the following parameters to help you identify yourself
into one of the three training age categories:
Beginner
●● You “just lift” and you keep getting bigger and stronger automatically
without much complexity.
●● You get stronger even when losing weight.
●● You’re most likely to have lifted for 0-3 years, although this time
frame could be longer in some cases.
Intermediate
●● You’ve hit your first plateau and had to figure your way around it. You
find that you need to nail the basics consistently to keep progressing.
●● You get a little stronger during weight loss periods but only by a
small margin.
●● You’re most likely to have lifted for 3-7 years, although this time
frame could be less or more.
12. Beginner vs. intermediate vs. advanced training
Advanced
●● If your sleep, recovery, nutrition, and training isn’t meticulous and

well-planned, you simply don’t make gains.
●● Best case scenario, you maintain rep strength during weight loss
phases, but often you lose a bit of rep strength.
●● You’re most likely to have lifted for more than seven years, although
this time frame could be less or more.
If you’re not sure which one you are, choose the less experienced of your two best
choices and go from there. So if you think you might be an intermediate but you also
might still be a beginner, do yourself the favor of assuming you’re a beginner and func-
tionally operate out of that assumption.
Once you’ve made your choice, or if you train other individuals who are of a certain
advancement in their training age, you can incorporate some of the following training
recommendations for each level.
Beginners should:
1. Do mostly sets of 5-10 reps for getting stronger while improving

technique.
2. Focus mostly on the compound basics as those will target the
most muscle and build the most strength and movement compe-
tency for later.
3. Focus tons on improving and solidifying their technique because
proper technique will pay increased growth and decreased injury
risk dividends for the rest of their training career.
4. Avoid 1 RIR or harder training as that’s when fatigue tends to
negatively impact the technique of beginner trainees.
5. Avoid near-MRV volumes to the point of performance declines
for the same reason as mentioned in point four.
6. Train each muscle in each of their 2-4 total weekly sessions because
most beginners will neither need any more than that for best gains
nor psychologically be able to handle much higher frequencies.
Intermediates should:
1. Do mostly sets of 5-10 and 10-20 reps as they can now do

higher reps without technique breakdown. At this point, they will
also likely need the variation of extra rep ranges to keep their
gains coming along at the best pace possible.
2. Focus mostly on the free weight compound basics and some
isolations. This is primarily to get great results while still building
a strong core, which will support more muscle building later. At
the same time, intermediates should start to use some different
machines and exercises to see which exercises have better SFRs
for their unique anatomy.
3. Focus on altering their basic technique to fit their personal SFRs.
They should now be much more skilled in detecting tension in
their muscles as well as positions that cause the most and least
joint stress. Utilizing this knowledge should make their technique
better in most exercises.
4. Push from 3 RIR to 1 or even 0 RIR for most mesocycles while
focusing on breaking barriers toward the end of each mesocycle.
The intermediate stage is when most people learn what “hard”
training really means.
5. Train from MEV to MRV in most mesocycles as this will now be
the best way to ensure maximum gains.
6. Train each muscle 2-4 times per week across 3-6 total sessions
because they both need the extra sessions to make the best
gains and can psychologically handle the extra work.
Advanced lifters should:
1. Do mostly sets of 10-20 reps, with some in the 5-10 rep range
and some in the 20-30 rep range. In most cases, advanced lifters
will be a bit too strong relative to their joint and connective
tissue abilities to be able to survive intact with too much training
coming from the heavy 5-10 rep range.
2. Focus mostly on the best SFR exercises for them instead of
exploring the gym for new exercises to try out. Advanced lifters
should still explore to some degree, but most of them have very
good ideas regarding which exercises will work well and which
exercises may not.
3. Explore techniques that maximize the SFR especially by techni-
cally altering commonly performed lifts. For example, advanced
lifters might put their feet closer together during squats and use
a squat wedge in addition to wedged weightlifting shoes so that
they can even better target their quads.
4. Push from 2 RIR to failure or even beyond while preserving their
mind-muscle connection. This implies ultra-hard training that still
targets the right muscles at high SFRs.
5. Train from MEV to MRV in most mesocycles. However, advanced
lifters might have such high MEVs and low MRVs that this may
not be a very big window for them anymore. In some cases,
this could require a modest addition of 1-2 sets per session per
muscle over the entire mesocycle.
6. Train each muscle 2-6 times per week across 5-12 sessions with
two-a-days used in a phasic manner over the block if they are
interested in competition or the highest levels of personal phy-
sique transformation.
13.
HOW DO YOU PRIORITIZE
MUSCLE GROUPS?
When people say that they’re “prioritizing” a muscle, what does that even mean?
In very basic terms, it means they really care about that specific muscle group growing
as much as possible to the extent that they’re willing to arrange their training in a
special way to ensure growth.
13. How do you prioritize muscle groups
4 MOTIVATIONS FOR PRIORITIZING MUSCLE GROUPS
More specifically, you can have some combination of the following motivations for
prioritizing a muscle over others:
1. One side or muscle is bigger than the other.
• Maybe one bicep is bigger than the other.

• Maybe your legs are disproportionately bigger than your upper body.
• Maybe your chest is much bigger than your back.
• Maybe your back is impressively thick but not very wide.
2. Limited resources require prioritization.
• Going hard on all muscle groups leaves very little room to push any one of
them much harder than you’re already pushing it.
• For example, if you wanted to prioritize your legs but you’re still training
your upper body as hard as possible, you might only have the energy to do
a little bit more leg training than usual, which may not be enough to ignite
any meaningful change.
• But, if you reduce the amount of work you’re doing on your upper body,
that frees up time, energy, and recovery resources to let your legs grow
bigger if you want to prioritize them.
3. You just plain old want something to stand out.
• Having big arms is never wrong, and if you want bigger arms, you can prior-
itize them so they get bigger than everything else at a faster rate.
4. Time constraints
• If you can only train three times per week, for example, but you’re an inter-
mediate and want to grow your whole body, training all of the muscles as
much as they need might lead to 40-set or even 50-set workouts, the latter
half of which will inevitably be junk volume-heavy and littered with abysmal
SFRs.
• Instead, it would be better to put half of your body on maintenance vol-
umes, then train the other half from MEV to MRV for a few mesocycles in
a row (a training block), switch, and then repeat for long-term total body
growth that occurs in spurts rather than on a continuous basis.
These are the best reasons to consider prioritization.
Now, let’s take a look at the six steps of how to do it.
6 STEPS FOR PRIORITIZING MUSCLE GROUPS
STEP 1: Train the prioritized muscle from its local MEV to its local MRV. Systemic fatigue
should not be the limiting factor here.
In other words, make sure that your inability for that muscle to keep making PRs
at the ends of your mesocycles is occurring because the muscle itself is being
wiped out, not your cardiovascular abilities or other systemic contributors.
Relative to this specific point, remember that muscle fatigue causes growth.
Systemic fatigue reduces growth.
STEP 2: Train the prioritized muscle first in most of its weekly sessions.
If you tell someone you’re really prioritizing your back, your back better be the
first thing trained in most of your upper body sessions. Otherwise, you’re not
really prioritizing it at all.
Training a muscle first or early in most sessions means you train it fresh with as
much energy dedicated to causing a muscle growth stimulus as possible. This also
gives you the best chance of never accumulating any amount of junk volume for
your prioritized muscle group, as every set is likely to be if very high quality.
STEP 3: Consider training it the hardest after a day off each week.
For example, if Sunday is your rest day, that means that your session on Monday
would feature your prioritized muscle group being trained first and likely hardest
when compared to your other weekly training sessions.
STEP 4: Choose exercises that have the highest RSMs with SFRs considered but not
exclusively.
Raw stimulus magnitude (RSM) is the total amount of muscle-growth signal

you send to a muscle. In the context of full-body training, the SFR is more
important because it takes fatigue into account, which prevents the fatigue
overflow of some muscles from affecting others.
But, if you are prioritizing a certain muscle group, there is some logic to allowing
plenty of room for it to accumulate loads of fatigue while reducing your training
volume potential for other muscles, since you’re not pushing them as hard anyway
and don’t need as much volume allotted to them at the time. To keep it simple, think
of it like a monetary budget. If you really value eating out at classy, high-end restau-
rants, you might have to create more room in your budget for eating out by limiting
the amount of money you spend on clothes each month. It’s a give and take.
In short, it might not be the worst idea to smash your target muscle group with
enough high RSM movements and loads to drive maximum growth (even if it comes
at the temporary expense of other muscle groups growing at their fastest).
STEP 5: Increase the frequency of training for your prioritized muscles toward the higher
range of what is sustainable.
If you normally train biceps two times per week, for example, prioritizing them
may lead you to increase their frequency to three times per week.
STEP 6: Reduce your training of the most interfering muscle groups to MEV or even MV.
Reducing the training of the most systemically and/or axially-fatiguing muscles is

usually wise when prioritizing other muscles. The most common instance of this
would be reducing your leg and back training, for example, if you want to bring up
other muscles.
Ultimately, you should reduce as many muscles to MEV or MV as you need to

in order to have lots of energy to train the prioritized muscles. Unfortunately,
reducing all other muscles by a mere set or two per week probably won’t offer you
much (if any) additional training capacity in most cases.
Lastly, consider synergists as well. If your goal is maximum triceps growth, take a
look at your pressing movements for chest and reduce them as much as needed
(often down to MV volumes) to make sure the triceps are nearly always either
recovering from a hard triceps session or are fresh and ready to be trained hard
again, instead of recovering from assisting the chest in hard chest training.
If you’re prioritizing more of your muscles, have larger and stronger muscles, and
are more advanced, you’ll need to put more muscles into MEV or MV volumes to
buy enough “fatigue clearance room” to make the conditions best for growth for
your prioritized muscles.
Again, thinking about the prioritization of your muscle groups in terms of a mon-
etary budget can be an extremely helpful framework of consideration as you do
your best to structure your training plan accordingly.
14.
PREVENTING AND
MANAGING INJURIES
You can’t ever make the gym a completely safe place to be. Steel is heavy and hard, and
when it falls, sometimes people get hurt.
But, through your approach to training, you can do things as intelligently as possible
while reducing the chance of injury.
Here are four tips on how to do just that in your muscle growth training plan:
Tip 1: Don’t be an idiot.
●● Always warm up, and be sure to keep your technique as clean as

possible.
●● Avoid pointless gym challenges and lifting heavy at random. In
other words, when your slightly crazy training partner asks you,
“Do you think we could curl 225 if we both grabbed the barbell
at the same time?”, your best bet is to politely decline for the
sake of an extended training career.
●● Don’t lift any loads you can’t handle for at least 5 very controlled
reps. You’re a bodybuilder! Not a powerlifter.
14. Preventing and managing injuries
Tip 2: Ramp up your volumes and loads slowly.
●● Add no more than 1-2 sets per muscle group per session. Rapid
volume increases have been correlated very tightly with injuries
that tend to occur just after an abrupt escalation, so increase
your sets slowly.
●● Add no more load than reduces your RIR by one in each week.
In most cases, this means going up by 5-10 pounds. Don’t slap
an extra 45 pounds on the bar because “you feel like it.” Being
patient will notably reduce your injury risk.
●● Don’t train with overlapping soreness often. Training with
microdamage may predispose you to injury. If you train with
overlapping soreness on occasion, don’t add any more sets to
the session you’re doing or to the one before its next week’s
equivalent so that you’re not doing more when you already can’t
recover from doing the normal.
Tip 3: Pay attention.
●● If a certain technique hurts your joints more and more with each
rep or set, pause, rack the weight, reevaluate, and make a change
if the pain continues.
Tip 4: Deload like you’re supposed to.
●● Don’t skip the deload or cut it short! Deloads can be boring

but your body needs them to literally heal. Skipping or cutting a
deload short may be asking for trouble in the form of injury in
your next mesocycle.
●● Don’t add work during your deload cause you’re itching to train.
Deloads are supposed to be easy and low-volume. If your deload
isn’t super easy, it’s not much of a deload. In fact, it’s just another
week of hard training where your fatigue doesn’t really fall much
in preparation for the next mesocycle, which is both rather
unproductive and arguably dangerous. Failing to deload properly
will cause fatigue to accumulate much faster than anticipated in
that next mesocycle, which will undoubtedly lead to problems
including an increased risk of injury.
Hopefully, you will take all of this insight into account and never get hurt.
But, because the nature of hypertrophy training is one of overload and pushing beyond
limits with heavy weights, injury for almost everyone at some point in the game is nearly
inevitable.
If and when you do get hurt, please give the following steps a look before you make your
next move.
But before you read through the following steps, please remember that when you’re hurt
in a certain muscle or joint but still want to train other muscles that use other joints, make
sure the rest of your training doesn’t bother the injury to any meaningful extent.
This way, you’re not just continuously re-aggravating the injury and not letting it heal
completely.
For the injured area itself:
1. See a medical professional and do all the rehabilitation, surgery, and time away
they instruct.
2. When you’re cleared for activity, start with sets of 20-30 reps at 5-10 RIR and
work on your range of motion. You can end this phase of training when you can
perform a full range of motion for the movement or joint without pain.
3. When you can navigate the injured area pain-free with a normal range of motion,
work up to 3-0 RIR in 20-30-rep sets but only for a few sets a few times per week.
Just-injured tissues have very poor volume tolerance, so doing a bit fewer sets like
1-2 per session 2-3 times per week is better than doing more sets.
4. Add sets and cycle from MEV to MRV in the 20-30 rep range. This is done once
you’re very comfortably recovering from just a few sets of 20-30 reps.
5. Once you’ve spent time training comfortably and pain-free in the higher rep
ranges, slowly add load to some of those sets to get into the 10-20 range. Add
load slowly and let the reps fall by two or so per session in most cases. Don’t just
jump from your 30RM to your 10RM unless you want to get hurt again.
6. Keep slowly adding load, and eventually dip back into the 5-10 range. Once you’ve
been there for a few weeks, deload, and then you should be in the clear to resume
your normal training protocols.
15.
MATCHING YOUR
TRAINING TO YOUR DIET
Making sure your eating matches your training is critical for the best muscle growth results.
After all, muscle growth is fueled by food, and your muscle tissue is literally made of the
chemicals you consume from food.
In most cases, matching your training to your diet comes down to identifying your primary
goal. Usually, there are three main options: training to gain as much muscle as possible
via a caloric surplus, training to maintain via isocaloric dieting, and training for fat loss and
muscle retention via a caloric deficit.
15. Matching your training to your diet
If you’re trying to gain as much muscle as possible, your best bet is to train across the
entire volume spectrum. In nearly all cases, this means starting your mesocycles at your
best guess of your MEV and finishing them around your MRV. And obviously, it’s import-
ant to make sure that your diet matches the level of focus and intensity you are bringing
to your training sessions, which almost certainly implies eating in a caloric surplus.
If you’re already eating in a caloric surplus to gain muscle, you have to make sure you’re
actually training hard enough to grow muscle. Unfortunately, less voluminous training
with lots of surplus food will predictably cause fat gain you might not be interested in.
And, as you might imagine, this is a mistake many well-intentioned lifters have made over
the years.
If you’re eating simply to maintain, you can still definitely train from your MEV to your
MRV in an attempt to gain as much muscle as possible. However, unless you’re a begin-
ner, this approach probably won’t yield as much growth as you’d like since eating at
maintenance fails to account for one of the biggest ingredients in the recipe for optimal
gains: a caloric surplus. If you really want to gain as much muscle as possible and you are
justifiably lean enough to do so, your best bet is to structure your food intake in context
of a caloric surplus.
That being said, sometimes eating and training to maintain your current body composition
is the most appropriate thing. For example, if you need a break from hard, high-volume
training and you want to train at your MV for a while, eating at maintenance is ideal. This
would also be true for anyone currently in an active rest phase and in a deload no matter
the phase.
Lastly, if you’re dieting to lose fat, training from your MEV to your MRV is a wise idea to
preserve as much muscle as possible. If you don’t train hard enough, you will likely (and
very unfortunately) lose muscle in hypocaloric conditions.
That being said, a few more intricate tips about progressions apply when training for
muscle growth in a caloric deficit.
15. Matching your training to your diet
Here they are:
1. Make smaller load and rep jumps between sessions as your adaptive abilities will
be worsened and your fatigue accumulation will occur more quickly than usual.
2. Expect your MRV to come down to you. If your usual MRV for back training is,
let’s say, about 20 sets per week, you might be surprised to find that your MRV for
back training during a fat loss phase is only 16 sets per week. If you autoregulate
your training, this will occur automatically (and this is one of the best reasons to
autoregulate your training). But definitely don’t go chasing your hypercaloric MRV
while on a deficit as it will almost certainly be out of your reach.
3. Don’t prioritize any muscle groups, and train all the ones you don’t want to lose
size on at MEV+. If you prioritize muscle groups during a fat loss phase, your body
doesn’t really have the food to make a lot of gains anyway, and the reduction of
your non-prioritized muscles to MV may result in significant losses for them.
16.
TROUBLESHOOTING
LACK OF PROGRESS
There could be many reasons you’re not seeing the results you want, but the biggest
reason most people experience a “lack of progress” is that they’re expecting linear gains
like they made when they were a beginner. And yet, because they’re more advanced
now, they should actually be expecting gains of diminishing magnitudes.
The second biggest reason you might not be getting the gains you want is just genetics.
Not all of us were built to get 20-inch arms, and dare I say many of us were built for
accomplishments slightly more beneficial to society! If you’ve made peace with your
training age and your genetics, there may be some other factors to attend to that can
improve your results.
Here are eight such factors:
1. Appropriate and consistent training and diet
If you’re inconsistent, the inconsistency is the problem with your gains. Only when
you can fit together tight strings of completed workouts over days, weeks, and
months will you see your best gains. So, if a lack of consistency is something that
has been holding you back from making your best strides forward, this is certainly
the most obvious factor to address.
2. MEV-MRV training for each muscle group targeted
Do you know if you’re hitting your MRV on your calves?
If you’ve never taken their training volume high enough to stall them out, you
don’t actually know. But seriously, how many people actually know what their
MRV is for their calves?
16. Troubleshooting lack of progress
For all you know, they might benefit from much more volume than you’re cur-
rently training them with, and no amount of extra intensity will make up for that.
If you’re curious about a muscle group, slowly raise the number of sets you train
it with and see where growth is best. It might be higher than you think!
On the contrary, you might be smashing your pecs with just-around-MRV or even
higher volumes. You can instead reduce the amount of training you do for pecs that
barely gets them pumped and a bit sore, and see if training at that level or just above
it causes better gains. If the gains are no better, slowly raise the amount of volume
you’re doing and see where the best workouts occur. They might be at much smaller
volumes than you’re used to, and you might get better growth by doing less.
In either case, the sweet spot is to be between your MEV and MRV, not flirting on
the edges in either particular direction.
3. Getting fatigue management in line
If you’re not sleeping enough to be well-rested (usually 7-9 hours per night), if
intense levels of stress are killing your energy levels, and if you don’t have regular
times during most days to unwind, you may not be gaining at your best rates.
4. Making sure your chosen exercises have high SFRs and especially high RSMs
Don’t just go through the motions! If an exercise has a low SFR for you, try
another one. Use movements that give you the best SFRs and the highest RSMs
for lagging muscle groups so that you know you’re using the best weapons for
the battle. For example, it would be odd to complain about suboptimal hamstring
growth if you’ve never even tried most of the best hamstring exercises. Be logical
in your exercise selection, and always be willing to make changes to your plan as
certain exercises ebb and flow between varied levels of perceived effectiveness.
5. Making sure SFR is high via the right rep ranges per muscle
Some muscles get very high SFRs going heavy while other muscles seem to bene-
fit more from lighter training. If you notice you’re experiencing crazy pumps, burns
and fatigue from a given rep range and not as much from other rep ranges for a
certain muscle, do the logical thing and bias a bit more of your training toward the
rep range that seems most effective.
For example, doing leg presses for sets of 5-10 might just hurt your knees and
never really seem to stimulate your quads much. On the other hand, doing leg
16. Troubleshooting lack of progress
presses for sets of 20 might absolutely destroy your quads in the best way pos-
sible. If you had never tried the higher rep range in this case, you might have
erroneously written off the leg press as a low SFR exercise.
In other words, be willing to explore multiple rep ranges across your movement
patterns in order to identify which ones will be the most conducive for hypertrophy.
6. Being hypercaloric in gain phases and adding net bodyweight over months and
years
If you want to be jacked, and all of the lifters you look up to that are jacked weigh
over 180 pounds, there’s really no way you’re going to wind up looking jacked if
you only weigh 160 pounds.
Unless, of course, you’re in a hypercaloric condition and are actually gaining net
tissue as you move up slowly to 180 pounds!
Don’t fall for the “gaintaining” folly. Instead, gain weight slowly and steadily if you
want to be bigger.
7. Attending to training-side fatigue management
Training manipulations that reduce cumulative fatigue such as deloads, active

rests, and low-volume phases are critical in programming, especially when you’re
not a beginner anymore.
A very common “instant PR” formula is to take a late beginner or early intermedi-
ate and have them do a deload or active rest for the first time. A few weeks later,
they’re almost always making astonishing strength and size gains. As easy as it is
to sleep on your recovery and fatigue management, properly implementing such
phases is an incredible way to problem-solve any lack of progress.
8. Making all the above changes for long enough
It’s easy to say you tried the changes but they “didn’t work” if you only tried to
implement them for a few days or weeks.
That’s kind of like jumping into a caloric deficit for four days and then saying your
new diet “didn’t work” because the scale only noted a decrease of a few tenths of
a pound across your 96-hour experiment.
If you really want the best results, implement some of these troubleshooting tips
for months and it’s very likely your gains will return.
If you’d like to consume this guide in video form, check out
our Hypertrophy Made Simple series on YouTube.
Hypertrophy Made Simple YouTube Series
Wherever your fitness journey takes you, we wish you the very best,
and we hope to have more and more resources with which
to help you at every step along the way.
Until next time!

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CONTENTS

1 How do you choose exercises?

Copyright © 2023 Renaissance Periodization

If growth is the goal, you should choose exercises that:

1. Cause tension and/or a burning sensation in the target muscles.

HOW TO KNOW WHEN TO KEEP AND REMOVE EXERCISES

Keep doing an exercise that:

Replace an exercise that:

1. No longer gives you very good tension, burn, pumps, or disruption.

Once you’ve developed a fundamental understanding of which exercises you should be

We’ll answer that question in the next section.

1. Use a full and standardized range of motion (ROM).

2. Use controlled eccentrics.

4. Ensure that the limiting factor is the target muscle itself.

5. Take care of your joints.

6. Avoid going too light or too heavy.

And that’s about as complicated as good technique has to be.

So, how do you go about warming up properly?

We have five simple steps to offer you.

5 STEPS FOR WARMING UP PROPERLY

• 0-50 pounds: 1 intermediate set

At this point, you should be ready!

Example 1: Upright Rows with a working weight of 65 pounds

●● Use the 30-pound straight, short bar for 10 reps.

Example 2: Leg Presses with a working weight of 455 pounds

●● Put 1 45-pound plate on each side of the sled and do 10 reps.

How do you do that? We’ll discuss that thoroughly in section four.

What’s the problem with going that heavy?

5 LOADING RECOMMENDATIONS FOR MUSCLE

1. Anything in the 30-85% range of your 1RM will cause great

So, is there a correct amount of time to rest in between sets? Yes!

Here are our recommendations.

1. Your target muscle can do at least 5 reps on the next set.

Example 1: Machine Calf Raise

1. Your target muscle can do at least 5 reps on the next set.

2. Your cardio will not limit you on the next set.

4. No synergists will limit you on the next set.

Example 2: Barbell Squats with 500 pounds for sets of 10 reps:

1. Your target muscle can do at least 5 reps on the next set.

2. Your cardio will not limit you on the next set.

4. No synergists will limit you on the next set.

The number of sets it usually takes to accomplish this task is as

●● Beginner: Can often be 1-5 sets per session (people training

●● When you have overlapping soreness into your next session

A couple of hints at what’s too many sets come to mind.

Let’s find out next.

●● Starting at 3 RIR and ending at 0-1 RIR is best.

Okay, we’re really getting somewhere now!

For folks of different training levels, there is a bit more nuance:

Beginner: 2-4 sessions per week

●● You don’t want to burn them out

Intermediate: 3-6 sessions per week

Advanced: 5-12 sessions per week

1. A weight in the 5-30 rep range for any given exercise.

1. Do that weight at 3 RIR.

For next week’s session of that same weekday:

●● 100 pounds for 10 reps at 3 RIR in week 1

However, there is one hard rule for progression.

2. Add sets from last week:

Here’s how to execute a recovery session: