hypertrophy-training
Evidence-Based Hypertrophy Training Guide
This skill provides a comprehensive overview of scientifically-backed principles for maximum muscle hypertrophy. All information is based on meta-analyses and systematic reviews from 2010 onwards, with emphasis on established findings from key researchers in the field.
Terminology: For definitions of terms like RIR, RPE, MEV/MAV/MRV, and other abbreviations, see
references/glossary.md.
1. Basic Principles of Hypertrophy
1.1 Mechanical Tension - Primary Driver
Key Finding (Schoenfeld et al., 2017; Wackerhage et al., 2019):
- Mechanical tension is the primary stimulus for molecular mechanisms of hypertrophy
- Acute hormonal responses, metabolic stress, cell swelling ("pump") do not significantly contribute to hypertrophy
- Sarcoplasmic hypertrophy as a standalone phenomenon lacks strong scientific support
1.2 Volume Landmarks (Renaissance Periodization)
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