Muscular hypertrophy: coach guide for lasting gains

The objective of this guide is simple: to help you produce, week after week, visible and measurable gains for your clients. You will find clear benchmarks, ready-to-use examples and a monitoring framework to manage progress without exhausting yourself.

To simplify your organization and centralize your monitoring, the EKKLO platform allows you to plan your sessions, collect feedback and collect payments in one place.

What every coach must know about hypertrophy

Two complementary mechanisms

• Myofibrillar: increase in contractile density. Muscle strength and rigidity.
• Sarcoplasmic: increase in reserves (glycogen, fluids). Volume and congestion.

The two feed off each other. Your plan must promote both for complete and lasting muscle hypertrophy.

The triptych that rules everything

• Stimulus: mechanical tension, metabolic stress, controlled damage.
• Recovery: sleep, fatigue management, lighter weeks.
• Nutrition: positive energy balance and protein intake sufficient.

If one of the three is faulty, progress slows down. Muscular hypertrophy is the sum of adaptations… not a single magic lever.

The timeline of adaptations

• 0-2 weeks: better neuromuscular connections, cleaner technique.
• 3-6 weeks: progression of load and volume, first measurements of arm/shoulder circumference increasing.
• 6-12+ weeks: changes visible on photos, clothes, rehearsal tests close to failure.

Tip: set a cycle of 8-12 weeks and plan the next step from the start. EKKLO facilitates this cycled monitoring in your customer areas.

To get more out of your tools, discover how tech can boost your sessions: Optimize your sessions with technology.

Set the right training benchmarks

Repetitions, sets, load: the ranges that work

• 6-12 reps per set on polyarticular, 8-15 on mono.
• 3-5 sets per exercise depending on the level and recovery.
• 65-85% of 1RM on average on the heart of the plan.

Golden rule: keep some margin the first weeks to build momentum.

Calibrate the effort with RPE/RIR

• Aim for RIR 1-3 (1 to 3 reps in reserve) on the majority of series.
• Occasionally go up to RIR 0 on one exercise per session, safely.
• Technical exercises (deadlift, heavy squat) often remain at RIR 1-3.

This fine control reduces the risk of overwork while maximizing the useful time under tension.

Tempo and time under tension

• Controlled eccentric: 2-4 sec to create mechanical tension.
• Dynamic concentric: 1-2 sec while keeping the trajectory clean.
• Strategic pauses: 1 sec at the bottom of a squat can improve stability.

The goal is not to “fight the clock,” but to build up quality tension on the targeted muscle.

Rest and order of exercises

• Rest 2-3 min on heavy polyarticular, 60-90 s on isolations.
• Start with the determining movements (weak points, objectives of the cycle).
• End with isolation work at high repetitions for stress metabolic.

Progressive overload without injury

Five levers for weekly progression

1. Add 1-2 reps per series at a stable load.
2. Increase the load by 2-5% while keeping the reps.
3. Add a series on the key exercise.
4. Reduce the RIR (e.g. from 3 to 2) while while maintaining the technique.
5. Switch to a more demanding variation (thigh press → goblet squat → barbell squat).

Choose only one lever at a time to control fatigue.

Volume tags by muscle group (markers)

• Quadriceps/Ischios/Large glutes: 10-20 effective sets/week.
• Pectorals/Back/Shoulders: 10-20 effective sets/week.
• Arms/Calves/Abs: 8-16 effective sets/week.

Adjust upwards if recovery, performance and motivation remain good; downward if performance stagnates for several weeks.

Deloads and self-regulation

• Every 4-8 weeks: lighter week (volume −30 to −50%, RIR +2).
• On signals of fatigue (disturbed sleep, persistent pain, reduced desire): reduce 3-7 days.

Progressive overload works if recovery follows. Muscle hypertrophy does not reward hammered cycles without breaks.

Nutrition that supports muscle gain

Proteins: simple and effective targets

• 1.6 to 2.2 g/kg/d for most clients.
• 3-5 doses/day divided, 20-40 g per intake.
• Sources: eggs, fish, poultry, lean meats, dairy products, tofu/tempeh.

Carbohydrates and timing around sessions

• 3-6 g/kg/d depending on training volume.
• Before session: 1-2 g/kg 2-3 h before (rice, pasta, bread, fruit).
• After session: 0.6-1 g/kg within 2 hours, with 20-40 g of proteins.

Glycogen conditions the volume and quality of the effort, therefore the progression of muscular hypertrophy.

Lipids, micronutrients, hydration

• Fat: 0.6-1 g/kg/d for hormonal profile and satiety.
• Micronutrients: various fruits/vegetables, iodine, iron, zinc, vitamin D.
• Hydration: 30-40 ml/kg/d, plus 500-1000 ml per hour of training.

Supplements with solid levels of evidence

• Creatine monohydrate: 3-5 g/d, increases work capacity and strength.
• Whey protein/casein: practical to achieve goals.
• Caffeine: 3-6 mg/kg 30-60 min before, if tolerated.

The rest is optional. Prioritize trim, sleep and plan.

Recovery and follow-up: fly like a pro

Sleep and recovery routines

• 7-9 hours of sleep per night, regular schedule.
• Short naps (10-20 min) during periods of high volume.
• Routines: breathing, light stretching, walking.

Manage fatigue without losing momentum

• Alternating heavy/light: example, heavy upper body on Monday, lighter on Thursday.
• Targeted reductions: −20% volume on the painful movement instead of cutting everything out.
• Variations: change grip, trajectory, machine to reduce local stress.

Measure what really matters

• Total load per group (e.g. effective quadriceps series/week).
• Progression indicators: 5-10RM, photos same conditions, segmental measurements.
• Feel client: DOMS, motivation, sleep, appetite.

Centralize everything in EKKLO to link sessions, feedback and payments. You gain clarity and your customers see their progress in black and white.

Halfway through a cycle, check that your program structure avoids the classic pitfalls: The 5 mistakes to avoid when designing a program.

Typical plans and concrete examples

Three weekly models according to profile

• Beginner (3 days Full-Body): short sessions, technical learning, 2-3 series/exercise.
• Intermediate (4 days High/Low): better distribution of fatigue, 3-4 series/exercise.
• Advanced (5 days Split): weak point focus, high density, exercise rotation.

Each model can produce solid muscle hypertrophy provided that useful volume and recovery are respected.

Example of 4-day microcycle (High/Low)

• Day 1 - High (strength hypertrophy)
  • Bench press 4×6-8 (RIR 2)
  • Overhand pull-ups 4×6-8 (RIR 1-2)
  • Dumbbell row 3×8-10
  • Lateral raises 3×12-15
  • Incline curl 2×10-12 / Front Bar 2×10-12
• Day 2 - Bottom (quad dominant)
  • Goblet squat 4×8-10
  • Leg press 3×10-12
  • Walking lunges 3×12/ leg
  • Standing Calf Raises 3×12-15
• Day 3 - Rest or light cardio 20-30 min
• Day 4 - Top (volume)
  • Inclining Dumbbell Press 3×10-12
  • Low Pulley Pulldown 3×10-12
  • Pulley splits 3×12-15
  • Face pull 3×12-15
  • Bar curl 3×10-12 / Rope triceps extensions 3×10-12
• Day 5 - Bottom (hamstrings/glutes)
  • Stretched leg deadlift 4×6-8 (RIR 2)
  • Hip thrust 3×8-10
  • Leg curl 3×10-12
  • Anti-extension abs 3×10-12

Progression: add 1 rep/set or +2.5 kg/week if RIR remains ≥2. Unload week 5.

When to change program?

• 2-3 weeks without progression despite proper sleep and nutrition.
• Persistent pain on a pattern: move to a variation.
• Modified goals (strength, aesthetics, specific sport).

Quick touches that make the difference

• Standardize rest times to compare week after week.
• Systematic RPE/RIR scoring.
• “Before/after” photos on D0, D28, D56, same light, same angles.

To remember

• Hypertrophy muscle depends on a triptych: stimulus, nutrition, recovery.
• RIR 1-3, 6-12 reps and 10-20 effective series/week per group are reliable benchmarks.
• Progressive overload is controlled with a single lever at a time.
• Proteins 1.6-2.2 g/kg/d and sleep 7-9 h/d support the progression.
• Measure, adjust, centralize: good monitoring transforms efforts into results.

Conclusion: structure, follow, save time

By combining a clear plan, simple benchmarks and rigorous monitoring, you create the conditions for lasting muscular hypertrophy for your clients. Centralize your programs, feedback, payments and messages on EKKLO to spend less time on administration and more on coaching.

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