Training Guide Updates In Progress!

The Hypertrophy Training Guide Central Hub

by Dr. Mike Israetel, Co-founder and Chief Sport Scientist | Nov 25, 2019

Updates To All Training Guides Now In Progress!

Dear Readers:

Starting now, each muscle group guide will be replaced approximately every two weeks. These updates to each guide involve massive expansions to training volume recommendations, loading recommendations, and multiple brand new sections on rest time and training modality guidelines. 

Thanks as always for tuning in to learn and succeed!

Dr. Mike Israetel | Dr. James Hoffmann | Jared Feather, MS

If you’ve read our Scientific Principles of Strength Training book, then you’re already one step ahead of the game in terms of understanding the theoretical underpinnings of proper resistance training. And while that book is geared towards strength development (a hypertrophy book is going to occur down the line!), the principles apply greatly to hypertrophy training as well.

But aside from just the principles, a practical guide can be quite useful. YES, you can use just the principles to build your own programs to gain muscle size, but some real-world advice on what those programs can look like can be a huge help in starting to construct your own.

The link between principles and practice is precisely why we made the hypertrophy training guides. Muscle group by muscle group, these guides help you determine the intensity, volume, frequency and kinds of exercises (as well as video instructions on how to perform them) that are likely to serve as the foundations of your muscle building programs.

For further elaboration on principles and their application in customizable training programs, check out the products below! 

Related RP Tools For You

How Much Should I Train?
Learn everything you need to know about MRV (Maximum Recoverable Volume) to make sure you're getting the most out of your training.

Male Physique Training Templates
Highly customizable muscle gain oriented weight training program for male fitness enthusiasts and athletes. Pick between 3 to 6 training days per week to help grow more muscle. Female Physique Training Templates also available!

Simple Training Templates
Get in, get out, get visible results for as little as 2 hours a week of simple, scientific training.

Below are the guides, linked here for easy access, designed for your success, and being updated one by one as we speak

But, before you dig into the individual muscle training guides, please have a look at the Training Volume Landmarks article so that you can make more sense of the volume recommendations given by the individual guides. 

  1. Back **Updated Nov 2019!**
  2. Abs   **Updated Dec 2019!**
  3. Traps **Updated Jan 2020!**
  4. Triceps **Updated Jan 2020!**
  5. Forearms
  6. Calves **Updated Mar 2020!** 
  7. Front Delts **Updated Apr 2020!** 
  8. Glutes **Updated Jul 2020!**
  9. Chest **Updated Oct 2020!** 
  10. Biceps **Updated Oct 2020!** 
  11. Quads BRAND NEW!
  12. Hamstrings BRAND NEW!
  13. Side Delts BRAND NEW!
  14. Rear Delts BRAND NEW!

Please enjoy these articles, feel free to share them, and best of luck in your muscle gain journey!

This article originally published April 4, 2017