Training Philosophy

Hypertrophy training is about maximizing muscle growth through optimal volume, tension, and metabolic stress. Unlike strength training (which prioritizes force production), hypertrophy focuses on time under tension, muscle damage, and metabolic accumulation. Scientific principles (based on current research): - Volume is the primary driver: 12-20+ sets per muscle group per week - Train close to failure: 0-2 reps in reserve (RIR) maximizes growth stimulus - Moderate loads work: 60-80% 1RM (8-12 reps) is optimal, but 6-20 reps all work - Shorter rest periods: 60-90 seconds increases metabolic stress - Frequency: 2x per muscle per week allows adequate volume distribution - Progressive overload: Add reps, then weight (double progression) Key differences from Strength training: - Higher volume (more sets) - Moderate weights (not maximal) - Shorter rest periods - Training closer to failure - More isolation exercises acceptable - Mind-muscle connection matters