Hypertrophy Guide
Hypertrophy is control over weight. The goal is to “Beat the log book”
Here is a great podcast about beating the book (37:15 long)
Read Part 6: Beat the Logbook!
Beating the logbook is simple:
More reps in the same exercise - even ONE MORE REP is progress
More weight in the same exercise
Better form with the same reps and weight
Better control with the same reps and weigh improvements
Do not use soreness as a guide; the logbook is your friend
Use CoachRx as the log book, or go old school with a notebook and pen. The old-timers had the best way lined up, and I use both methods. One for my coach and one for me.
What about rest periods?
The rule of thumb for rest periods is 75-90s between MOST sets.
Rest 2-3m before the sets that are going to be:
RP sets
Rep max sets, i.e. the first heavy set of the cluster.
Heavy sets, i.e., the heavy set of the “work to a heavy insert number.”
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Thank you! Jay and Ali
