HPMP Hypertrophy Rep Range & Volume Guide

By Coach Mike D - HPMP Training System

For Beginners to Intermediate Lifters | Science-Based | Real-World Proven

Hypertrophy isn’t about ego lifting or chasing numbers. It’s about understanding the ‘why’ behind your training and mastering the basics with intent. This guide combines science-backed principles with real-world coaching experience to help you grow smarter, safer, and stronger.

What Is Hypertrophy?

Hypertrophy is the increase in muscle fiber size caused by consistent mechanical tension, metabolic stress, and micro-damage — followed by recovery and adaptation. It’s the art and science of making your body stronger through effort, rest, and nutrition.

The Science Behind Growth

Mechanical Tension

Created through controlled reps and form, especially during the eccentric (lowering) phase. According to Schoenfeld (2010), time under tension is the most reliable trigger for hypertrophy.

Coach Tip: Lower the weight for 2–3 seconds — that’s where the real growth happens.

Metabolic Stress

The 'burn' or 'pump' you feel during training. It builds metabolites that signal growth. Short rest periods and high-rep finishers amplify this effect.

Coach Tip: Use supersets and drop sets sparingly — they’re the spice, not the main course.

Muscle Damage

Microtears happen naturally from training, signaling the body to rebuild stronger fibers. Excessive damage, however, delays recovery.

Coach Tip: If soreness lasts longer than 72 hours, dial back intensity or improve recovery habits.

The Hypertrophy Zone: Reps, Sets & Volume

Most lifters build muscle best with 6–12 reps per set and 10–20 total working sets per muscle group per week. Lower reps focus on strength; higher reps target endurance — but the 6–12 range delivers optimal growth.

Rep Range	Training Effect	Who It’s For
4–6 reps	Strength & Power	Intermediate lifters, compound lifts
6–12 reps	Hypertrophy (Muscle Growth)	All lifters
12–20 reps	Endurance & Metabolic Stress	Accessory or isolation work

End each set with 1–3 reps left in the tank — enough challenge for growth, not failure.

Weekly Volume Guidelines

Muscle Group	Weekly Working Sets	Frequency
Chest	12–18	2x per week
Back (Lats + Upper)	14–20	2x per week
Legs (Quads + Hams)	12–20	2x per week
Shoulders	10–14	2x per week
Arms	10–14	2x per week

Adjust volume based on recovery, soreness, and energy. Quality beats quantity — always.

Intensity & Load

Train between 60–80% of your one-rep max (1RM). Each working set should feel challenging but controllable. Avoid training to failure on every set — reserve it for isolation work or drop sets.

Tempo & Control

Phase	Duration	Focus
Eccentric (Lowering)	2–3 seconds	Control tension, no free fall
Pause (Bottom)	0.5–1 second	Eliminate momentum
Concentric (Lifting)	1 second	Drive with intent
Squeeze (Top)	1 second	Mind-muscle connection

Progressive Overload

Your body adapts to repeated effort. To grow, gradually increase the challenge through small, consistent improvements.

Progress options:

• Add 2.5–5 lbs when reps reach the top of your range.

• Add 1–2 reps at the same weight.

• Improve form, range, or tempo.

• Reduce rest slightly without rushing.

Nutrition & Recovery for Hypertrophy

• Protein: 1g per pound of body weight.

• Carbs: Fuel performance — time them around training.

• Fats: 20–30% of calories for hormones and joints.

• Hydration: ½–1 gallon water daily.

• Sleep: 7–9 hours nightly — growth happens in recovery.

Coach Mike’s Real Talk

Soreness isn’t success. Progress is. Controlled fatigue and consistent recovery beat brutal, unsustainable training every time. This is about building your foundation — not burning out.

Coach Mike’s Quick Hypertrophy Tips

• Train with purpose — don’t just move weight.

• Form first — always.

• Track sessions and progress weekly.

• Recover like it’s part of training.

• Compare less, compete with yourself.

• Ego lifting builds pain, not muscle.

Sample Hypertrophy Rep Scheme (Pull Day)

Exercise	Sets	Reps	Notes
Barbell Row	4	8–10	Slow control on eccentric phase.
Lat Pulldown	3	10–12	Full stretch at top, control down.
Dumbbell Row	3	12	Focus on one side at a time.
Cable Pullover	3	15	Stretch and squeeze every rep.
Face Pull	3	15–20	External rotation and rear delt control.

Coach Mike’s Closing Message

You don’t build muscle by accident — you build it through repetition, consistency, and control. Every rep is a brick, every week a wall. Stack them carefully, and watch the structure of your effort become the physique you’ve worked for.