KRATOM
Iron
- Joined
- Feb 17, 2026
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Introduction :
In this guide I will be teaching you almost everything there is to know about training for hypertrophy. This is my very first guide so let me know if there are any issues.
Table of Contents :
i) Training Volume
ii) Training Frequency
iii) Training Intensity & Methods to Increase Intensity
iv) Basic Nutrition (Macronutrient%)
v) Training Splits & Progressive Overload
i) Training Volume :
Training volume refers to the amount of sets you do for every muscle per week. Increases in volume in resistance training have been shown to increase hypertrophy and stimulus IF your training intensity is adequate. If you're doing a bunch of shitty sets just because "volume dood" you WILL get a shitty physique in return. Downsides of higher weekly volume is more systemic fatigue.
I recommend anywhere around 6-15 sets per muscle per week (THIS IS JUST A RECOMMENDATION), If you want certain muscle groups to grow better (i.e shoulders, lats) do more volume for those muscle groups. REMEMBER less sets with higher intensity is always better than more sets with shitty intensity.
ii) Training Frequency :
Training frequency refers to the amount of times a muscle group is hit per week. You should hit every muscle at least twice a week since 2x frequency has been shown to promote superior hypertrophic outcomes than training once a week. As for 3x a week I don't recommend it because of fatigue and no recorded increase in hypertrophy.
Some studies have shown that increase in training frequency when volume is equated has little to no effect on hypertrophy, so take this with a grain of salt.
iii) Training Intensity & Methods to Increase Intensity :
Training Intensity is proximity to 1RM or how hard your body is working during physical activity. Training intensity has a huge effect on hypertrophy. High Intensity (HIT) training is usually recommended for better hypertrophy outcomes. You can go to failure on exercises or keep 0-2 RIR (Reps In Reserve). If you're a beginner I recommend going to failure on most exercises since you most likely do not know how to measure failure or proximity to failure.
Methods to Increase Intensity :
a) Rest-Pause sets : Rest-Pause is a method of training in which an individual rests anywhere between 5-15 seconds in between sets with a maximum of 30 seconds. You perform your set to failure and rest a short interval and then do more reps till failure and repeat. Rest-Pause training has been shown to cause a similar hypertrophic effect to traditional sets making it a great choice if you're looking to increase intensity and volume or just short on time.
b) Drop sets : Drop sets is a method of training in which you perform a set to failure and then immediately reduce the weight by 10-30% and perform a set to failure again. Drop sets cause similar hypertrophic effects to traditional effects but are way more fatiguing. I do not recommend drop sets as they are just a waste of time and effort.
iv) Basic Nutrition (Macronutrient%) :
Macronutrients : You should be eating at least 0.7g of protein per pound of bodyweight, at least 0.3g of fats per pound of bodyweight and high carbs. Increase in protein above 0.7g per lb BW has no effect on hypertrophy, If it's a personal preference to eat higher protein then go ahead. Just do not eat above 1.6g per lb BW as it has been shown to decrease total testosterone levels.
(https://pmc.ncbi.nlm.nih.gov/articles/PMC10114259/)
Make sure to also get in as many micronutrients as you can for their health benefits. (Multivitamins work too).
Bulking : Bulking is bro-science and any surplus 100-200 calories above maintenance just leads to increased fat gain. ONLY bulk if you are extremely underweight
Go to this site to calculate your maintenance : https://findtdee.com
v) Training Splits & Progressive Overload :
Training Splits largely depend on personal preference. I recommend choosing a training split that hits every muscle group twice a week and has no overlap (meaning muscle groups that work together are hit on the same day). My personal recommendations are : Anterior/Posterior (Triceps and Biceps switched), Upper/Lower, Push/Pull/Legs, Fullbody.
Progressive Overload : Make sure you are tracking your workouts every week, set a rep range you prefer (i.e 6-10 reps) and try to increase a rep or two every week and when you hit the upper limit of your preferred rep range increase the weight. (This is a very basic explanation of progressive overload).
we're all gonna make it brahs
This is my very first thread so let me know if there are any issues here.
In this guide I will be teaching you almost everything there is to know about training for hypertrophy. This is my very first guide so let me know if there are any issues.
Table of Contents :
i) Training Volume
ii) Training Frequency
iii) Training Intensity & Methods to Increase Intensity
iv) Basic Nutrition (Macronutrient%)
v) Training Splits & Progressive Overload
i) Training Volume :
Training volume refers to the amount of sets you do for every muscle per week. Increases in volume in resistance training have been shown to increase hypertrophy and stimulus IF your training intensity is adequate. If you're doing a bunch of shitty sets just because "volume dood" you WILL get a shitty physique in return. Downsides of higher weekly volume is more systemic fatigue.
I recommend anywhere around 6-15 sets per muscle per week (THIS IS JUST A RECOMMENDATION), If you want certain muscle groups to grow better (i.e shoulders, lats) do more volume for those muscle groups. REMEMBER less sets with higher intensity is always better than more sets with shitty intensity.
ii) Training Frequency :
Training frequency refers to the amount of times a muscle group is hit per week. You should hit every muscle at least twice a week since 2x frequency has been shown to promote superior hypertrophic outcomes than training once a week. As for 3x a week I don't recommend it because of fatigue and no recorded increase in hypertrophy.
Some studies have shown that increase in training frequency when volume is equated has little to no effect on hypertrophy, so take this with a grain of salt.
iii) Training Intensity & Methods to Increase Intensity :
Training Intensity is proximity to 1RM or how hard your body is working during physical activity. Training intensity has a huge effect on hypertrophy. High Intensity (HIT) training is usually recommended for better hypertrophy outcomes. You can go to failure on exercises or keep 0-2 RIR (Reps In Reserve). If you're a beginner I recommend going to failure on most exercises since you most likely do not know how to measure failure or proximity to failure.
Methods to Increase Intensity :
a) Rest-Pause sets : Rest-Pause is a method of training in which an individual rests anywhere between 5-15 seconds in between sets with a maximum of 30 seconds. You perform your set to failure and rest a short interval and then do more reps till failure and repeat. Rest-Pause training has been shown to cause a similar hypertrophic effect to traditional sets making it a great choice if you're looking to increase intensity and volume or just short on time.
b) Drop sets : Drop sets is a method of training in which you perform a set to failure and then immediately reduce the weight by 10-30% and perform a set to failure again. Drop sets cause similar hypertrophic effects to traditional effects but are way more fatiguing. I do not recommend drop sets as they are just a waste of time and effort.
iv) Basic Nutrition (Macronutrient%) :
Macronutrients : You should be eating at least 0.7g of protein per pound of bodyweight, at least 0.3g of fats per pound of bodyweight and high carbs. Increase in protein above 0.7g per lb BW has no effect on hypertrophy, If it's a personal preference to eat higher protein then go ahead. Just do not eat above 1.6g per lb BW as it has been shown to decrease total testosterone levels.
(https://pmc.ncbi.nlm.nih.gov/articles/PMC10114259/)
Make sure to also get in as many micronutrients as you can for their health benefits. (Multivitamins work too).
Bulking : Bulking is bro-science and any surplus 100-200 calories above maintenance just leads to increased fat gain. ONLY bulk if you are extremely underweight
Go to this site to calculate your maintenance : https://findtdee.com
v) Training Splits & Progressive Overload :
Training Splits largely depend on personal preference. I recommend choosing a training split that hits every muscle group twice a week and has no overlap (meaning muscle groups that work together are hit on the same day). My personal recommendations are : Anterior/Posterior (Triceps and Biceps switched), Upper/Lower, Push/Pull/Legs, Fullbody.
Progressive Overload : Make sure you are tracking your workouts every week, set a rep range you prefer (i.e 6-10 reps) and try to increase a rep or two every week and when you hit the upper limit of your preferred rep range increase the weight. (This is a very basic explanation of progressive overload).
This is my very first thread so let me know if there are any issues here.
