Method

Pragmatic framework for hypertrophy and strength you can keep for years.

Principles

  • Double progression: reps and/or load per target RIR.
  • Effective weekly volume per muscle: 10–20 sets, adjusted.
  • Compounds + accessories that feel stable for you.
  • Wide rep ranges (5–30) with consistent technique.

Weekly structure

3–5 days/week. Each session: 1–2 compounds + 2–4 accessories. 60–90min.

Progression

Add reps within the range; once you hit the top with target RIR, add minimum load.

Recovery

Sleep 7–9h, daily steps, protein 1.6–2.2 g/kg. Deloads when fatigue signals accumulate.