TRAINING PATH / HYPERTROPHY
BUILD
MUSCLE.
Muscle growth is not one trick. Build the system in order: understand the adaptation, set a recoverable training dose, make the working sets hard enough, progress when performance supports it, then refine exercise selection and priority areas.
01 / READ IN ORDER
THE FOUNDATION PATH.
These guides move from the basic hypertrophy model into dose, effort and progression before you specialize.
How muscle growth worksStart with the training stimulus and adaptation model.Weekly training volumeUnderstand productive dose instead of chasing set counts.Training frequencyDistribute volume so quality stays high across the week.RIR and training to failureLearn how effort changes stimulus and fatigue.Progressive overloadIncrease demand as capacity actually improves.Exercise selectionChoose movements that fit the target and can be progressed.
02 / MUSCLE-SPECIFIC
APPLY THE MODEL.
Once the system is clear, use muscle-specific guides to understand exercise roles, regional emphasis and common programming mistakes.
BACKBest back exercises for muscle growthSHOULDERSShoulder hypertrophy trainingTRICEPSTriceps hypertrophy trainingBICEPSBiceps hypertrophy trainingFOREARMSForearm hypertrophy trainingQUADSQuad hypertrophy trainingHAMSTRINGSHamstring hypertrophy trainingCALVESCalf hypertrophy trainingABSAbs hypertrophy trainingUPPER BACKTraps and upper-back hypertrophy
DESIGENETICS HYPERTROPHY RULE
Do not add complexity until the current exercises can be trained hard, recovered from and progressed with stable technique.