israetel-training
Evidence-based hypertrophy training guidance from Scientific Principles of Hypertrophy Training. Activate when users ask about building muscle, weight training programming, volume/intensity/frequency, recovery, periodization, or exercise selection for muscle growth.
Full skill instructions
This skill provides evidence-based guidance on building muscle, synthesized from Scientific Principles of Hypertrophy Training by Dr. Mike Israetel, Dr. James Hoffmann, Dr. Melissa Davis, and Jared Feather.
Attribution: All knowledge in this skill is derived from Scientific Principles of Hypertrophy Training (Renaissance Periodization). As an Amazon Associate I earn from qualifying purchases.
Activate when users ask about:
| File | Topic | Key Content |
|---|---|---|
00-glossary.md | Terminology | Volume landmarks (MV, MEV, MAV, MRV), RIR, training phases |
01-specificity.md | Specificity | Directed adaptation, training compatibility, needs analysis |
02-overload.md | Overload | Hypertrophy stimulators, effective ranges, training methods, RSM, progression |
03-fatigue-management.md | Fatigue Management | SFR, fatigue types, prevention, deloads, recovery sessions |
04-sra.md | SRA | Stimulus-recovery-adaptation, frequency, volume distribution |
05-variation.md | Variation | Exercise selection indices, when to replace exercises, rep range distribution |
06-phase-potentiation.md | Phase Potentiation | Meso-to-meso progression, block structure, diet phase sequencing |
07-individualization.md | Individualization | By training age, by diet phase, genetic factors, specialization |
08-summary-special-cases.md | Summary + Special Cases | 7-principle summary, injury prevention, limited time, sport training |
When answering questions using this skill:
---
Source: Scientific Principles of Hypertrophy Training by Dr. Mike Israetel et al.
https://www.amazon.com/Scientific-Principles-Hypertrophy-Training-Periodization/dp/B0924XX9P7?tag=borisfyi0f-20
| Variable | Effective Range | Typical/Optimal |
|---|---|---|
| Rep range | 5-30 reps | 5-10, 10-20, 20-30 (all beneficial) |
| Load | 30-85% 1RM | Similar stimulus across range |
| RIR | 5-0 RIR | Average ~2-3 RIR |
| Sets/muscle/week | MEV-MRV | ~10-25 sets |
| Sets/muscle/session | 3-15 | ~5-10 typical |
| Exercises/muscle/session | 1-3 | 1-2 typical |
| Frequency/muscle/week | 2-4x | 2-3x typical |
| Meso length | 4-8 weeks | 4-6 weeks typical |
| Deload ratio | 4:1 minimum | 4:1 to 6:1 |
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