The Hypertrophy Training Guide Central Hub

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

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. Custom Training Templates Highly customizable muscle gain-oriented weight training program for fitness enthusiasts and athletes. As simple as picking your sex, training frequency (3-6x week), and any muscle specialization (or choose from a variety of presets). 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, and designed for your success.

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
2. Abs
3. Traps
4. Triceps
5. Forearms
   
6. Calves
7. Front Delts
8. Glutes
9. Chest
10. Biceps
11. Quads
12. Hamstrings
13. Side Delts
    
14. Rear Delts
    

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