Design

Purpose

• grow muscles bigger
  • later can be optimized or strength
  • must be muscles that contribute to 3 lifts
• once grown, can make them stronger

Before Start

• days week
• which lifts
• best exercises for muscle group
  • hypertrophy SFR
    • stimulus fatigue ratio
  • good strength transfer

Training Session Assignment

• 4-6 sessions per week
• address muscle/movement categories 1-4x per week
  • need enough time to heal between each session

Exercise Selection

• growth stimulating
  • RSM
    • raw stimulus magnitude
• conducive to heavier loading
  • 5-12 rep range
• high transfer to PL moves
  • compound more than isolation
  • similar movement patterns as PL moves
• target muscles used in PL
  • limiting factor muscles
• high SFR
• diverse within week
• examples
  • legs
    • paused squat 5-10
    • high bar squat 5-10
    • high bar GMs 5-10
    • paused deadlift 5-10
    • deficit deadlift 5-10
    • stiff legged deadlift 5-10
  • push
    • paused bench 5-10
    • flyes 8-12
    • close grip bench 5-10
    • jm press 8-12
    • dips 5-10
  • pull
    • pull ups 5-10
    • rows 8-12
    • face pulls 8-12

Loading Range Selection