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u/StrengthCode_OFCL

r/Bulk r/hypertrophy r/u_StrengthCode_OFCL
Do women build muscle through the same rules as men?
▲ 11 r/Bulk

Do women build muscle through the same rules as men?

Based on over 15 years of hands-on experience with female lifters (and lifters of all genders), I've seen these core rules build lean muscle mass for women without the fear of getting bulky like a bodybuilder.

In this article, we breakdown how female lifters can build lean muscle mass using the same principles that are backed by science and my own first-hand experience.

These rules are:
Train most working sets within 1 to 3 reps of failure, get 9 to 20 hard sets per muscle each week, use progressive overload, eat roughly 1.6 to 2.2 grams of protein per kilogram of bodyweight, and recover properly. The biggest difference isn't biology. It's the light loads, aggressive calorie cuts, and fear of getting bulky based programming that hold many women back. Read complete article.

What do you ladies think?

Resources used are in the first comment.

u/StrengthCode_OFCL — 6 days ago
▲ 0 r/Bulk

Does Cardio training really kill muscle gains?

In this article we breakdown how to combine Cardio and Lifting without affecting lean muscle growth or performance.

Have anyone ever struggled with this though? I know I personally have and I'm breaking down how to avoid these mistakes in this article.

u/StrengthCode_OFCL — 13 days ago
▲ 159 r/hypertrophy

Most people don’t need a more advanced hypertrophy program, they simply need to do the basics better

Muscle growth gets overcomplicated fast.

You do not need a magic split, one perfect rep range, or some advanced technique every session.

The framework I've been using for over 15 years is:

Stimulus → Effort → Volume → Progression → Recovery

If one of those is consistently off, progress will slow.

A simple yet effective setup for most lifters:

  • Around 10 hard sets per muscle per week as a starting point
  • Train most muscles around 2x/week
  • Use mostly 6–15 reps
  • Keep most hard sets around 0–2 RIR
  • Rest long enough to maintain performance but not too long to affect stimulus
  • Use exercises you can actually progress
  • Eat enough protein
  • Track the work

None of those numbers are laws. They’re starting points.

The bigger mistake is chasing more volume, more exercises, more failure, and more complexity before you’ve actually squeezed progress out of what you’re already doing.

If your lifts are moving, your recovery is good, and the target muscles are getting enough quality work, the program is doing its job. Honestly, the best hypertrophy program is the one you can progress, recover from, and repeat long enough to adapt.

What usually stalls you first: recovery, volume, effort, or progression?

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u/StrengthCode_OFCL — 26 days ago