Hypertrophy Manual

Building muscle is at once very simple and simultaneously incredibly complicated.

If that sounds like something of a frustrating contradiction… well then get used to it! As you learn more about growing muscle and getting jacked you’ll find that almost all the information you come across only makes things more complicated and more difficult. Everyone has a different opinion and no-one seems able to agree on what the best way to get into powerful shape actually is.

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When you start out though, it all seems very straightforward.

In order to grow, you need to exercise more and eat more protein.

When you do this, you start to build more muscle and you see yourself constantly increase in strength. If you aren’t seeing any growth or strength gains, then it might well simply mean that you aren’t going to the gym regularly enough, or working out hard enough when you are there!

And for the most part, this is fairly accurate. No matter what kind of training you are using, lifting weight and eating more meat should result in some muscle mass. Overcomplicating things at this stage will only make it harder to stay motivated and result in poor results. But over time, you start to notice that you aren’t seeing change as quickly as you’d like. You realize that your colleagues-in-Iron are getting results faster than you and that you’ve ‘plateaued’, whatever that might mean. That’s when you start to read into training and learn that there’s more than one way to skin a cat.

Table of Contents


  • The Different Types of Muscle

Chapter 1 – The Types of Hypertrophy Explained

  • How Hypertrophy Works
  • Myofibrillar Hypertrophy
  • Sarcoplasmic Hypertrophy
  • Understanding the Types of Hypertrophy

Chapter 2 – Training for Power, Functional Strength With High Weight

  • Functional Strength
  • Muscle Fiber Types
  • The Role of the Central Nervous System
  • The Mind Muscle Connection

Chapter 3 – Training for Size, Time Under Tension and Slow Eccentrics

  • Time Under Tension
  • Isolation Exercise

Chapter 4 – Powerbuilding + Cardio for Supreme Strength!

  • What is Powerbuilding?
  • Drop Sets – The Secret to Incredible Size AND Power
  • HIIT vs CV

Chapter 5 – How to Eat for Size, And Why it Really Matters!

  • Macros for Muscle Growth
  • Micronutrients

Chapter 6 – The Importance of Rest and Recovery

  • Training Like a Lion

Chapter 7 – Supplementation, Your Complete Guide

Chapter 8 – The Weider Principles and Other Advanced Methods for Increasing Intensity

  • Mechanical Drop Sets and ‘Giant Sets’
  • Burns
  • Negatives
  • Muscle Confusion
  • Speed training
  • Instinctive Training

Chapter 9 – How to Stay Ripped When Getting Bigger

Chapter 10 – Your Complete Program for Power and Size

  • PPL
  • The Training Itself
  • The Diet

Conclusion and Summary