Training volume represents the total amount of work performed in a session.  It is THE BEST predictor of hypertrophy (and strength).

“Reps-in-reserve” referes to how many more reps you think you can complete before completely hitting the wall.  Note that, on average, people significantly overestimate their proximity to failure, and thus most trainees probably aren’t taking their sets to a great enough intensity for set optimization.

It is easy to think that more = better, but there is variability between people, and also between muscle groups, when it comes to training frequency (i.e. how often you train).  Currently, a good recommendation is to train each muscle at least 2x / week in order to see a reliable rate of progression.  What about more?  3x / week or more may yield better results, but maybe not.  In some studies, more rest and recovery yields both between sessions and between training sets better results.  In the end, listen to your body.  If you can do more, do more, if not, focus on recovery.

The length/tension relationship describes the amount of tension that is produced by a muscle as a feature of it’s length.  It also describes the mechanism by with resistance training works (it creates tension in muscle fibers).  At longer muscle length, tension increases yielding better hypertrophy, and this has been demonstrated in some controlled research.  Try seated hamstring curls, overhead cable triceps extensions or skull crushers, and recline DB curls.  Try adding a pulse to squats or bench press to increase the time spent at longer lengths.

Don’t know how to write your own program for hypertrophy? Check out our training plans or get customized coaching from Solly!

Don’t want to follow a plan?  Get 1-on-1 training with Solly!

Solly is the head coach of the Nanaimo Kettlebell Club and has been training clients for over 15 years. He has twice been on Team Canada as both an athlete and coach, and has continues to operate the longest running kettlebell sport event in Canada.