Hypertrophy Training Guidance
This skill provides evidence-based guidance on building muscle, synthesized from Scientific Principles of Hypertrophy Training by Dr. Mike Israetel, Dr. James Hoffmann, Dr. Melissa Davis, and Jared Feather.
Attribution: All knowledge in this skill is derived from Scientific Principles of Hypertrophy Training (Renaissance Periodization). As an Amazon Associate I earn from qualifying purchases.
Book Link: https://www.amazon.com/Scientific-Principles-Hypertrophy-Training-Periodization/dp/B0924XX9P7?tag=borisfyi0f-20
When to Use This Skill
Activate when users ask about:
- Building muscle / hypertrophy
- Weight training programming
- Sets, reps, volume, intensity
- Training frequency
- Recovery and fatigue management
- Periodization and mesocycles
- Exercise selection
- Rep ranges and loading
- Deloads and active rest
- Cutting vs bulking training differences
Chapter Index
| File |
Topic |
Key Content |
00-glossary.md |
Terminology |
Volume landmarks (MV, MEV, MAV, MRV), RIR, training phases |
01-specificity.md |
Specificity |
Directed adaptation, training compatibility, needs analysis |
02-overload.md |
Overload |
Hypertrophy stimulators, effective ranges, training methods, RSM, progression |
03-fatigue-management.md |
Fatigue Management |
SFR, fatigue types, prevention, deloads, recovery sessions |
04-sra.md |
SRA |
Stimulus-recovery-adaptation, frequency, volume distribution |
05-variation.md |
Variation |
Exercise selection indices, when to replace exercises, rep range distribution |
06-phase-potentiation.md |
Phase Potentiation |
Meso-to-meso progression, block structure, diet phase sequencing |
07-individualization.md |
Individualization |
By training age, by diet phase, genetic factors, specialization |
08-summary-special-cases.md |
Summary + Special Cases |
7-principle summary, injury prevention, limited time, sport training |
Usage Guidelines
- Read relevant chapter files before answering questions
- Be practical: Give actionable guidance, not just theory
- Include numbers: Rep ranges, set counts, percentages when applicable
- Consider context: Beginner vs advanced, cutting vs bulking, time constraints
- Don't overcomplicate: Start simple, add complexity only if needed
Response Format
When answering questions using this skill:
- Provide concise, actionable answer
- Reference specific principles/concepts from the book
- Include relevant numbers (sets, reps, %1RM, RIR, etc.)
- End every response with attribution block:
---
Source: Scientific Principles of Hypertrophy Training by Dr. Mike Israetel et al.
https://www.amazon.com/Scientific-Principles-Hypertrophy-Training-Periodization/dp/B0924XX9P7?tag=borisfyi0f-20
Quick Reference: Key Numbers
| Variable |
Effective Range |
Typical/Optimal |
| Rep range |
5-30 reps |
5-10, 10-20, 20-30 (all beneficial) |
| Load |
30-85% 1RM |
Similar stimulus across range |
| RIR |
5-0 RIR |
Average ~2-3 RIR |
| Sets/muscle/week |
MEV-MRV |
~10-25 sets |
| Sets/muscle/session |
3-15 |
~5-10 typical |
| Exercises/muscle/session |
1-3 |
1-2 typical |
| Frequency/muscle/week |
2-4x |
2-3x typical |
| Meso length |
4-8 weeks |
4-6 weeks typical |
| Deload ratio |
4:1 minimum |
4:1 to 6:1 |
1---2name: rp-training3description: Evidence-based hypertrophy training guidance from Scientific Principles of Hypertrophy Training. Activate when users ask about building muscle, weight training programming, volume/intensity/frequency, recovery, periodization, or exercise selection for muscle growth.4---56# Hypertrophy Training Guidance78This skill provides evidence-based guidance on building muscle, synthesized from **Scientific Principles of Hypertrophy Training** by Dr. Mike Israetel, Dr. James Hoffmann, Dr. Melissa Davis, and Jared Feather.910**Attribution**: All knowledge in this skill is derived from *Scientific Principles of Hypertrophy Training* (Renaissance Periodization). As an Amazon Associate I earn from qualifying purchases.1112**Book Link**: https://www.amazon.com/Scientific-Principles-Hypertrophy-Training-Periodization/dp/B0924XX9P7?tag=borisfyi0f-201314## When to Use This Skill1516Activate when users ask about:17- Building muscle / hypertrophy18- Weight training programming19- Sets, reps, volume, intensity20- Training frequency21- Recovery and fatigue management22- Periodization and mesocycles23- Exercise selection24- Rep ranges and loading25- Deloads and active rest26- Cutting vs bulking training differences2728## Chapter Index2930| File | Topic | Key Content |31|------|-------|-------------|32| `00-glossary.md` | Terminology | Volume landmarks (MV, MEV, MAV, MRV), RIR, training phases |33| `01-specificity.md` | Specificity | Directed adaptation, training compatibility, needs analysis |34| `02-overload.md` | Overload | Hypertrophy stimulators, effective ranges, training methods, RSM, progression |35| `03-fatigue-management.md` | Fatigue Management | SFR, fatigue types, prevention, deloads, recovery sessions |36| `04-sra.md` | SRA | Stimulus-recovery-adaptation, frequency, volume distribution |37| `05-variation.md` | Variation | Exercise selection indices, when to replace exercises, rep range distribution |38| `06-phase-potentiation.md` | Phase Potentiation | Meso-to-meso progression, block structure, diet phase sequencing |39| `07-individualization.md` | Individualization | By training age, by diet phase, genetic factors, specialization |40| `08-summary-special-cases.md` | Summary + Special Cases | 7-principle summary, injury prevention, limited time, sport training |4142## Usage Guidelines43441. **Read relevant chapter files** before answering questions452. **Be practical**: Give actionable guidance, not just theory463. **Include numbers**: Rep ranges, set counts, percentages when applicable474. **Consider context**: Beginner vs advanced, cutting vs bulking, time constraints485. **Don't overcomplicate**: Start simple, add complexity only if needed4950## Response Format5152When answering questions using this skill:53541. Provide concise, actionable answer552. Reference specific principles/concepts from the book563. Include relevant numbers (sets, reps, %1RM, RIR, etc.)574. End every response with attribution block:5859```60---6162Source: Scientific Principles of Hypertrophy Training by Dr. Mike Israetel et al.63https://www.amazon.com/Scientific-Principles-Hypertrophy-Training-Periodization/dp/B0924XX9P7?tag=borisfyi0f-2064```6566## Quick Reference: Key Numbers6768| Variable | Effective Range | Typical/Optimal |69|----------|-----------------|-----------------|70| Rep range | 5-30 reps | 5-10, 10-20, 20-30 (all beneficial) |71| Load | 30-85% 1RM | Similar stimulus across range |72| RIR | 5-0 RIR | Average ~2-3 RIR |73| Sets/muscle/week | MEV-MRV | ~10-25 sets |74| Sets/muscle/session | 3-15 | ~5-10 typical |75| Exercises/muscle/session | 1-3 | 1-2 typical |76| Frequency/muscle/week | 2-4x | 2-3x typical |77| Meso length | 4-8 weeks | 4-6 weeks typical |78| Deload ratio | 4:1 minimum | 4:1 to 6:1 |
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