Muscle
The Fundamentals of Smart Hypertrophy
Building muscle isn't complicated, but it does take patience and the right principles. Master these fundamentals and the results will follow.
Progressive Overload
Muscle grows when you give it a reason to. Gradually increase the demand on your muscles over time — more weight, more reps, or more sets.
- Track your lifts so you know what to beat
- Aim to add reps or weight every 1–2 weeks
- Train each muscle group 2x per week
Train in the Right Rep Range
Most hypertrophy work lives in the 6–12 rep range, taken close to failure. Leave one or two reps in the tank on most sets to keep your form clean.
Fuel and Recover
Muscle is built in the kitchen and in bed, not just under the bar. Eat enough protein and get enough sleep, or your training won't pay off.
- Roughly 0.7–1g of protein per pound of bodyweight
- Eat in a slight calorie surplus to grow
- Prioritize 7–9 hours of sleep
Ready to Put It Into Practice?
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