Hypertrophy training

Training strategies and programming specifically designed to maximize muscle growth. Learn about optimal rep ranges, volume, intensity techniques, and workout structures to build size and improve body composition.

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The essentials for hypertrophy training — then explore the latest posts below.

Can my body use 100 grams meat protein in one sitting for muscle growth?

Can my body use 100 grams meat protein in one sitting for muscle growth?

Dr. Bruno Rodriguez, DPT, CSCS avatar
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Nov 20, 2025 · 9 min read

In a 2023 Cell Reports Medicine study in healthy young men after resistance training, a single 100-gram protein meal supported muscle protein synthesis for longer than a 25-gram dose. In the study conditions, digestion slowed and blood amino acid availability stayed elevated for about 12 hours after 100 grams, compared with a shorter elevation after ...

Maximize workout results with hormone-friendly training techniques

Maximize workout results with hormone-friendly training techniques

Dr. Bruno Rodriguez, DPT, CSCS avatar
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Aug 06, 2025 · 14 min read

You can improve strength and body composition by keeping resistance sessions short and intense—centered on compound lifts at about 70–85% of your 1-rep max with moderate volume and adequate rest—while prioritizing protein and sleep to support testosterone and growth hormone and prevent chronically elevated cortisol. Here’s how to structure training and recovery so the “builders” ...

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