The Hypertrophy Guide

Build muscle.
With a clearer plan.

Practical training guides, honest supplement advice and free tools. Built around the decisions you make in and out of the gym.

Explore training Try Supplement Finder
Evidence-informed. Made for real training.
Illustration of two lifters performing chest exercises in a gym
Better sessions start here.Setup, technique & progression
Explore your next step

What are you working on?

Go straight to the guides that help with your next workout, purchase or nutrition decision.

Illustrated lifters training legs with a squat and leg extensionEXERCISES

Make every rep count.

Find an exercise that fits. Get the setup, technique and progression clear.

Browse exercise guides
Creatine, a protein shaker and everyday protein foodsSUPPLEMENTS

Know what’s worth it.

Explore creatine, protein, vitamins and minerals. Start with your diet and goals.

Explore the supplement hub
Illustrated lifters comparing a lifting belt, sleeves, straps and shoesEQUIPMENT

Choose gear with a purpose.

Straps, belts, shoes and more. Understand what helps, and when you can skip it.

Compare gym equipment
Free tool · 3 quick steps

Your routine.
Your supplement shortlist.

Tell us how you eat and train. Explore what may be useful, what is already covered and what you can skip.

Find what fits your routine
Free to use · No email needed
Put it into practice

Less guesswork. A clearer starting point.

Training Volume

Count weekly sets and review whether to add, hold or reduce.

Review your training

Calories & Macros

Set a starting target for calories, protein, carbs and fat.

Build your nutrition plan

FFMI

Estimate fat-free mass index and understand its limits.

Explore your estimate
See all free tools →
Inside the supplement hub

Three questions worth asking.

Get past the label and find the practical takeaway.

Magnesium glycinate and citrate supplement comparisonMagnesium

Glycinate or citrate?

Compare the forms without buying into the sleep hype.

 Vitamin B12 supplements and fortified foods for a vegan dietPlant-based diets

Is your B12 covered?

Reliable sources, supplement options and a practical plan.

 Multivitamin bottle beside a varied selection of foodsEveryday nutrition

Do you need a multivitamin?

When it may fill a gap, and when it adds little.

Get the foundations right.

Four decisions that shape your training week.

Alexander Kekec Larsen, founder of The Hypertrophy Guide
The person behind THG

Hi, I’m Alexander.

I built THG to connect exercise science with the choices we make in real training. Clear explanations, practical experience and room for uncertainty.

Meet Alexander & the THG approach →
READY TO PUT IT TOGETHER?

Start with a full-body plan.

A free program to turn your next gym visit into a clear starting point.

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