Hypertrophy Programming
Building Muscle by Design — From the Drivers of Growth to a Complete Program
About this volume
Hypertrophy Programming is Book D2 of The Performance & Human Physiology Encyclopedia — a 93-volume, university-level library on how to turn training science into a program that delivers. It is written for coaches, programmers and athletes writing their own plans: deep enough that a professional already trained in the field keeps learning, structured clearly enough that a motivated reader can follow every step.
How this book is written
- University level, without dilution. Exact scientific terminology, defined at first use — mechanisms, not just conclusions.
- Myths tested against the evidence. Where a popular claim does not survive the evidence, the book says so — and shows why.
- References at the end of every chapter. Sources cited in APA 7 style, plus a master bibliography.
For general information and education only; not medical advice. Consult a qualified health professional before acting on its content.
Read an excerpt
From Chapter 1 — Hypertrophy Programming Overview
"This book applies the program-design framework (D1) to a single goal: building muscle. You already know why muscle grows (C1), how to set the training dose (C3), and how to execute the movements (C4). Hypertrophy programming arranges all of it into a plan that reliably adds muscle over time. The task is less mysterious than popular advice suggests: muscle is built by progressive mechanical tension and adequate volume, supported by enough calories, protein, and recovery, applied consistently. This chapter frames the goal and the hierarchy of what actually matters."
Few goals are surrounded by more misinformation than building muscle — endless "secret" programs, magic exercises, and confusion-based schemes. Cutting through it requires a clear picture of what actually drives growth and in what order of importance. This chapter establishes that hierarchy and realistic expectations so that everything that follows — volume, intensity, frequency, exercise selection, progression, periodization — is understood as serving the few things that truly matter.
What is inside
The 13 chapters of this volume.
- 01
Hypertrophy Programming Overview
- 02
The Drivers of Hypertrophy
- 03
Volume: The Primary Lever
- 04
Intensity and Rep Ranges
- 05
Effort and Proximity to Failure
- 06
Frequency and Volume Distribution
- 07
Exercise Selection for Growth
- 08
Rest, Tempo, and Intensity Techniques
- 09
Progression for Hypertrophy
- 10
Periodizing Hypertrophy
- 11
Nutrition and Recovery for Hypertrophy
- 12
Building a Hypertrophy Program
- 13
Applied Hypertrophy
Volume details
Topics covered
- muscle growth workout plan
- how many sets per muscle per week
- rep range for muscle growth
- training volume and frequency
- reps in reserve training to failure
- gym split routine for size
- progressive overload muscle building
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