Training Rules

Aim for 12-20 sets per muscle group per week

Research shows volume is the primary driver of hypertrophy

Train to 0-2 RIR (reps in reserve) on working sets

Training close to failure maximizes motor unit recruitment

Maximum 4 high-volume training sessions per week

Hypertrophy requires higher volume but recovery is still essential

Exception: Experienced lifters with established recovery capacity

Control the eccentric (lowering) phase - 2-3 seconds minimum

Time under tension and eccentric loading drive muscle damage

Focus on feeling the target muscle work, not just moving weight

Mind-muscle connection improves muscle activation

Use full range of motion unless specifically targeting partials

Full ROM maximizes mechanical tension and stretch-mediated hypertrophy

Compound movements before isolation within each muscle group

Compounds allow heavier loads; do them fresh

Progressive warm-up sets before working weight

Prevents injury and improves performance

Deload every 4-6 weeks - reduce volume by 50%

Accumulated fatigue masks fitness; deloads allow adaptation

Adequate protein (1.6-2.2g/kg) and caloric surplus/maintenance required

Muscle can't grow without building blocks and energy