Evidence-Based Hypertrophy Articles
Browse practical, science-based guides on hypertrophy training, recovery, nutrition, natural potential, and supplements.
Choose a topic below or start with one of the main hubs. Every guide connects research to decisions you can apply in your own training.
Start Here
Use the main hubs and calculators for a guided route through THG.
Hypertrophy Training
Volume, effort, exercise selection, progression, fatigue, and recovery.
Explore training guidesEvidence-Based Supplements
What works, what does not, how to use it, and what matters more.
Explore supplement guidesCreatine Guides
Dosage, loading, timing, safety, water retention, side effects, and realistic results.
Choose your creatine questionTraining Volume Calculator
Estimate direct and indirect weekly sets, then decide whether to hold, add, or reduce volume.
Calculate your weekly volumeMacro Calculator
Estimate calories, protein, carbohydrates, and fats for your goal.
Calculate your macrosFFMI Calculator
Estimate FFMI and normalized FFMI with the appropriate context.
Calculate your FFMIExercises, Equipment and a Starting Program
Find the movement, solve the setup problem, and put the exercises into a plan.
Technique and Exercise Selection
Browse by muscle group, with clear setup instructions, alternatives and coaching notes.
Browse exercises →Equipment That Solves a Problem
Compare seven types of personal equipment without treating any of them as compulsory.
Choose equipment →Free 3-Day Full-Body Program
Get the program and training log, then use the exercise guides for the movements you need to learn.
See the free program →Findings, Limits and Training Decisions
Selected guides that explain what researchers tested, what remains uncertain, and how the findings can inform your training.
Creatine Without Exercise: Muscle Growth or Water Weight?
What a recent trial measured, why lean mass needs context, and what the findings mean for your training.
Read the research explanation →Do Different Muscle Fibers Need Different Rep Ranges?
Separate a plausible mechanism from evidence for prescribing a particular rep range.
Read the research explanation →What Does the Evidence Say About Lifting Straps?
Acute performance, grip limitation and the lack of proof that straps produce more muscle growth over time.
Read the evidence and practical guide →Central vs Peripheral Fatigue
What researchers measure, why feeling tired cannot identify the mechanism, and how to respond in training.
Understand the distinction →Training Articles
Build a complete training framework from program structure to set-by-set execution.
Build Your Training Structure
Find and Progress Productive Volume
Decide How Hard and Heavy to Train
Choose and Perform Better Exercises
Understand Why Muscle Grows
Recovery & Fatigue Articles
Manage training stress, sleep, soreness, rest periods, and deloads.
Recover, Adapt, and Keep Progressing
Nutrition and Supplement Articles
Prioritize protein and total nutrition before deciding which supplements deserve attention.
Build a Practical Nutrition Foundation
What Helps and What Is Mostly Hype?
Creatine Articles
Start with the Creatine Hub for a guided route, or browse every individual guide below.
Creatine Guides: Dosage, Benefits, Safety & Results
Choose the question that matches what you need to decide, from first-time use and daily dosing to water weight, safety, and side effects.
Explore the Creatine HubUse Creatine With Better Context
FFMI & Natural Muscle Potential
Use FFMI and natural-limit estimates as context rather than fixed predictions.
Interpret Muscular Potential Carefully
Turn the Guides Into a Starting Plan
Use the Macro Calculator for nutrition targets or the FFMI Calculator to put body-composition estimates into context.
Explore All THG Tools →Latest Evidence-Based Articles
See the newest additions and updates after exploring the complete library above.
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What Does a Bodybuilder Eat in a Day?
A realistic day of eating, three versus six meals, and the habits I changed after years of rigid bodybuilding meal plans.
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Leg Extension for Muscle Growth: Setup, Form & Programming
A practical leg-extension guide covering machine setup, backrest position, controlled reps and programming, with coaching experience from Alex.
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Bro Split Workout: A 5-Day Plan, Pros and Trade-Offs
A practical five-day bro split with workout tables, honest trade-offs and Alex’s experience of chasing the bodybuilding pump.
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Upper Lower PPL Split: A 5-Day Workout Plan
Build a five-session upper/lower/PPL routine with sample seven- and eight-day schedules, workout tables, set totals and progression.
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How to Start Running While Lifting Weights: Two Days a Week
A practical two-day run–walk starting plan for lifters, with flexible progression, easy-effort guidance, and a gradual path toward your first 5K.
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Does Cardio Kill Gains? A Practical Guide for Lifters
Learn how to add cardio alongside strength training, manage fatigue, and start with a running dose you can repeat without chasing a pace target.
