Tag · 5 articles
volume
guides·14 min read
Prilepin's Chart Complete Guide: How to Use Load-Volume Tables for Optimal Strength Programming
Not sure how many reps to load at 80% or 90%? Prilepin's chart maps sets and reps to intensity zones, with squat, bench, and deadlift examples included.
prilepin·periodization·volume
how to·12 min read
Why Your Arms Are Not Growing: The Science of Bicep & Tricep Hypertrophy
Seven data-backed reasons biceps and triceps stall, plus a 12-week protocol validated with IMU velocity tracking for volume, intensity, and recovery.
biceps·triceps·hypertrophy
research·13 min read
How Many Sets Per Week For Muscle Growth? Per-Muscle Volume Research
Beginner, intermediate, and advanced targets per muscle: chest 10-16 sets, back 12-22, quads 12-20 - plus the 7 variables that shift your number.
hypertrophy·volume·research
guides·12 min read
Strength vs Hypertrophy Training: What Actually Differs
Same exercises, different math: intensity, reps, rest, and tempo split strength from hypertrophy training. Research and two 12-week layouts compared.
strength training·hypertrophy·programming
research·8 min read
Drop Sets Effectiveness for Hypertrophy: Better Than Straight Sets?
Do drop sets build more muscle than straight sets? EMG, MRI, and biopsy data show exactly when they help—and when they just burn recovery capacity.
drop sets·hypertrophy·muscle growth