Hypertrophy, judged
Every claim
gets three lights.
Notes on building muscle, researched from the literature and checked against PubMed. Each claim is judged like a lift on the platform: three white lights when the evidence is overwhelming, red when it doesn't stand up.
- Strong evidence
- 11
- Probably true
- 33
- May be true
- 27
- Uncertain, inference
- 11
Training
- Volume and Frequency10–20 sets per muscle per week (count synergist muscles as 0.5 sets). Frequency is a tool for spreading volume.
- Effort, Load, and RestStop 0–3 reps short of failure. Anywhere from 5 to 30 reps builds muscle. Rest at least 90 seconds.
- Range of Motion and Exercise SelectionPick exercises that load the muscle in its stretched position. Partials in the stretched range match full range of motion.
- Progression, Deloads, and Expected GainsAdd reps first, then add weight once you hit the top of the range. Deload when you're worn down.
- Skipping Leg TrainingSkipping legs is a valid choice. If you add them, start with a minimal once-a-week, 6–10 set setup; being close to untrained, they grow fast.
- Returning After a Long BreakAfter years off, what comes back fast is mainly strength and technique. Starting light for the first 1–2 weeks greatly reduces the soreness and muscle damage that follow.
Nutrition
- Protein Intake and TimingDaily total matters most. At 70kg, that is 112–154g. Per-meal dose and timing come second.
- Bulk, Cut, or RecompA small surplus of up to 0.18–0.35 kg per week is enough for a bulk. Let your waist decide which one to run.
- SupplementsOnly creatine has strong evidence. Use caffeine as a tool to improve training quality.
- Gaining Weight with a Small AppetiteMost "can't gain weight" cases come down to how much you eat and to daily activity that rises without you noticing. Fill the gap with liquid calories and energy-dense food.