Protocols / TRAINING

Hypertrophy Protocol

Train so every session actually builds muscle.

Muscle growth is a signal — and this protocol teaches you to send the loudest one. From mechanical tension programming to mTOR activation through strategic nutrition timing, this covers the full hypertrophy picture including creatine + HMB stacking for maximum gains.

€9 · one-time payment · instant PDF · by Anthony Falcone

What's included

  • 3 training split options (3/4/5 day)
  • Mechanical tension optimization guide
  • mTOR activation nutrition timing
  • Creatine + HMB stacking protocol
  • Recovery window maximization
  • 10 peer-reviewed references

Built for

Build Muscle · Peak Performance

Inside the PDF: 5 chapters

  1. Mechanical Tension & Volume: Muscle growth is primarily driven by mechanical tension — the force your muscles produce against resistance. Volume (sets × reps × load) is the primary driver when tension is adequate.
  2. Training Splits: How you organize your training across the week determines recovery, frequency, and total volume capacity. Training each muscle at least twice a week is a practical way to spread your volume.
  3. mTOR & Nutrient Timing: mTOR is the switch inside muscle cells that turns on muscle building. Total daily protein matters most; how you spread it helps at the margins.
  4. Supplement Stack for Growth: Only a handful of supplements have strong evidence for hypertrophy. These are the ones worth your money — everything else is marketing.
  5. Recovery & Deloading: Muscle grows during recovery, not during training. Managing fatigue through sleep, deloads, and recovery strategies is as important as the training itself.

Safety notes

  • Junk volume kills gains. If you can't maintain focus and effort, the set doesn't count. 12 high-quality sets beat 20 sloppy ones every time. Cut the set if form breaks down.
  • Your post-workout meal doesn't need to be special: protein plus some carbs within a few hours is plenty. There's no good evidence that fat in that meal reduces muscle growth.
  • Avoid cold exposure (ice baths, cold showers) within 4 hours after hypertrophy training. Cold blunts the inflammatory response and mTOR signaling needed for muscle protein synthesis. Save cold for rest days or after cardio.

References (10)

  1. Schoenfeld, B.J. et al. (2016). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082. doi.org/10.1080/02640414.2016.1210197
  2. Schoenfeld, B.J. et al. (2015). Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men. Journal of Strength and Conditioning Research, 29(7), 1821-1829. doi.org/10.1519/jsc.0000000000000970
  3. Morton, R.W. et al. (2017). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384. doi.org/10.1136/bjsports-2017-097608
  4. Helms, E.R. et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1). doi.org/10.1186/1550-2783-11-20
  5. Kreider, R.B. et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1). doi.org/10.1186/s12970-017-0173-z
  6. Roberts, L.A. et al. (2015). Post‐exercise cold water immersion attenuates acute anabolic signalling and long‐term adaptations in muscle to strength training. The Journal of Physiology, 593(18), 4285-4301. doi.org/10.1113/jp270570
  7. Stokes, T. et al. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. doi.org/10.3390/nu10020180
  8. Jäger, R. et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1). doi.org/10.1186/s12970-017-0177-8
  9. Schoenfeld, B.J. et al. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine, 46(11), 1689-1697. doi.org/10.1007/s40279-016-0543-8
  10. Schoenfeld, B.J. & Aragon, A.A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15(1). doi.org/10.1186/s12970-018-0215-1

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General education, not medical advice. If you have a medical condition, take medication, or are pregnant or breastfeeding, talk to your doctor before you start.