Hypertrophy Science
Train to be BIGGER
The Pillars of Growth
Mechanical Tension
The Heavy Lift
The most important factor. By lifting weights through a full range of motion, you create physical stress that signals cells to grow.
Metabolic Stress
The Pump
Resulting from 'constant tension' and higher rep ranges. This causes the buildup of metabolites like lactate, triggering an anabolic response.
Muscle Damage
The Repair
Micro-tears in the muscle fibers caused by novel or intense exercise. When the body repairs these tears, it adds more tissue to protect against future stress.
Progressive Overload
To grow, you must force the body to adapt to a stimulus it hasn't experienced before. We measure this primarily through Total Volume.
Increase Load
Adding weight to the bar while maintaining the same reps. This primarily drives Mechanical Tension.
Increase Volume
Doing more sets or more reps with the same weight. This increases the total 'work' done by the muscle.
Density & Form
Shortening rest periods or improving lifting tempo (slower eccentrics) to increase the challenge without adding weight.
Safety Note: Progressive overload should be incremental (e.g., adding 1-2kg per week). Attempting to jump in weight too quickly can lead to technical breakdown and increased risk of connective tissue injury.
Fuel & Recovery
Protein Sourcing
1.6g - 2.2g per kgProtein provides the amino acids necessary to repair the micro-tears caused by training. Spread intake across 3–5 meals for optimal synthesis.
Caloric Surplus
+250 - 500 kcalBuilding tissue requires energy. A slight surplus ensures your body has the 'building blocks' to add mass without excessive fat gain.
Sleep Quality
7 - 9 HoursThe primary window for growth hormone release and tissue repair. Lack of sleep is the fastest way to stall progress and invite injury.
Note: Nutritional needs vary based on age, activity level, and health status. Consult with a registered dietitian or healthcare provider before making significant dietary changes.