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 FFMITraining 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
- Scientific Creatine Guide: Benefits, Safety & Science
- Creatine for Women
- Creatine Loading Phase
- Creatine Side Effects and Safety
- Creatine Timing
- Creatine and Upset Stomach
- Creatine vs Protein Powder
- Creatine and Water Retention
- How Much Creatine per Day?
- Weight Gain After Starting Creatine
- What to Do After Missing Creatine
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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Upper Lower Split for Hypertrophy: A 4-Day Workout Plan
Build a four-day upper/lower routine around your schedule and recovery. Includes complete Upper A/B and Lower A/B workouts, sets, reps, RIR targets and progression, plus practical lessons from my own training and coaching.
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Full-Body Workout for Hypertrophy: Build a 2- or 3-Day Program
Build a full-body hypertrophy programme around your goals, schedule and recovery. Includes complete 2- and 3-day plans, sets, reps, RIR and progression.
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DEXA vs InBody: Which Is More Accurate for Body Composition?
DEXA offers more detailed body-composition estimates, while InBody is faster and easier to repeat. Learn the strengths, limitations, and testing protocol that make either method more useful.
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How Much Muscle Can You Gain in a Year? Beginner vs Advanced
Muscle gain is generally fastest during a productive beginner year and slower as you become advanced. This guide provides honest planning ranges and shows how to track whether your gaining phase is actually working.
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Is FFMI 25 the Natural Limit?
Is FFMI 25 really the natural limit? We examine the original study, later evidence, measurement error and what the number means in practice.
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What Is a Good FFMI? Ranges for Men and Women
What is a good FFMI for men and women? Compare general and athletic reference ranges, understand measurement error, and learn how to interpret your score.
