Hypertrophy Guide
Hypertrophy is control over weight. The goal is to “Beat the log book”
Here is a great podcast about beating the book (37:15 long)
Read Part 6: Beat the Logbook!
Beating the logbook is simple:
More reps in the same exercise - even ONE MORE REP is progress
More weight in the same exercise
Better form with the same reps and weight
Better control with the same reps and weigh improvements
Do not use soreness as a guide; the logbook is your friend
Use True Coach as the log book, or go old school with a notebook and pen. The old-timers had the best way lined up, and I use both methods. One for my coach and one for me.
What about rest periods?
The rule of thumb for rest periods is 75-90s between MOST sets.
Rest 2-3m before the sets that are going to be:
RP sets
Rep max sets, i.e. the first heavy set of the cluster.
Heavy sets, i.e., the heavy set of the “work to a heavy insert number.”
If you have found this page and are not a client, I hope this information is helpful in your training.
If you are interested in working with me, my experience and education will undoubtedly benefit you.
With over 25 years of experience in the fitness industry, I can help you achieve your goals.
Studying for my Master’s in Psychology from APUS
BAS in Applied Nutrition and Health from ASU
AAAI/ISMA - ISSA Strength and Conditioning - Pn1 Certified - ISSA Sports Nutrition
Former Superleague Rugby player
Competitive Strongman from 1999 - 2010
Former NPC Masters Physique Competitor
Former assistant rugby coach for Mentor HS (OH) and former Assistant Rugby Coach at Liberty HS (MO)
2011 Speaker at Denison University’s Strength and Conditioning conference
Three self-published training books
Multiple magazine articles for Muscle and Performance, Muscle & Fitness, and Ironman
Published on PPSC, Elite FTS, and top articles of the week from Ben Bruno and PTDC
