HYPERTROPHY CORNERSTONE COURSE

By Coach Christian Thibaudeau

 volume becomes excessively high. So, how do we determine how many preparation sets to use?

BEFORE WE GET STARTED…

Let’s first look at the Rate of Perceived Effort (RPE) scale to determine what classifies as a warm-up/
preparation set.

SOMERATEKEY CONCEPTS
OF PERCEIVED EFFORT
The key for a natural lifter who prefers high volume training, is to maintain the proper level of
RATE OF PERCEIVED EFFORT
perceived effort. (RPE)
Below is the reference for each of these levels:

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what we call true warm-up sets. These are sets where the exercise is essentially 4
 BEFORE WE GET STARTED…
SOME KEY CONCEPTS
VOLUME AND INTENSITY RELATIONSHIP * If you want to do a high volume of work (e.g.
12-20 sets per muscle in a workout) you must
decrease the average RPE (7- 7.5 for most
sets)
Intensity, volume and frequency are like an equalizer
*If you want to train each set balls out (RPE of
9-10) you cannot do a high amount of work
sets (1-2 per exercise, plus 1-2 warm-ups at an
RPE of 6-6.5)

*A ”middle of the road” approach would be 9-

12 sets per muscle with an average RPE of 7.5-
8.5.

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 The volume of effective reps theory
The 75-90% rule
A load of 75-90% of your max of the moment is ideal to stimulate growth … at 80% you have full possible fiber recruitment
(Fry 2004, Stevenson 2016)

60% on the bar 65% on the bar 70% on the bar 75% on the bar 80% on the bar
Rep 1: feels like 60% Rep 1: feels like 65% Rep 1: feels like 70% Rep 1: feels like 75% Rep 1: feels like 80%
Rep 2: feels like 62% Rep 2: feels like 67% Rep 2: feels like 72% Rep 2: feels like 78% Rep 2: feels like 83%
Rep 3: feels like 63% Rep 3: feels like 68% Rep 3: feels like 74% Rep 3: feels like 80% Rep 3: feels like 85%

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Rep 4: feels like 64% Rep 4: feels like 70% Rep 4: feels like 76% Rep 4: feels like 83% Rep 4: feels like 88%
Rep 5: feels like 65% Rep 5: feels like 72% Rep 5: feels like 78% Rep 5: feels like 85% Rep 5: feels like 91%
Rep 6: feels like 66% Rep 6: feels like 74% Rep 6: feels like 80% Rep 6: feels like 88% Rep 6: feels like 95%
Rep 7: feels like 67% Rep 7: feels like 76% Rep 7: feels like 83% Rep 7: feels like 91% Rep 7: feels like 100%
Rep 8: feels like 68% Rep 8: feels like 78% Rep 8: feels like 85% Rep 8: feels like 95%
Rep 9: feels like 70% Rep 9: feels like 80% Rep 9: feels like 88% Rep 9: feels like 100%
Rep 10: feels like 72% Rep 10: feels like 83% Rep 10: feels like 91%
Rep 11: feels like 74% Rep 11: feels like 85% Rep 11: feels like 95%
Rep 12: feels like 76% Rep 12: feels like 88% Rep 12: feels like 100%
Rep 13: feels like 78% Rep 13: feels like 91%
Rep 14: feels like 80% Rep 14: feels like 95% Reps with a small impact on muscle growth
Rep 15: feels like 83% Rep 15: feels like 100%
Rep 16: feels like 85% Reps with a medium impact on muscle growth
Rep 17: feels like 88%
Rep 18: feels like 91% Reps with maximal impact on muscle growth
Rep 19: feels like 95%
Rep 20: feels like 100% Reps with strong impact on growth, but can come at a cost* 7
PROPORTIONS
Quickest tool for optimal exercises selection

RATIO LEGS/HEIGHT
Measure leg length from anterior superior iliac
spine (ASIS) to the medial malleolus.

Short legs = 40-43% of height

Average legs = 44-47% of height
Long legs = 47-51%+ of height

RATIO TIBIA/FEMUR
Tibia = from malleolus to bottom of knee cap
Femur = Leg length – Tibia length

Short tibia = 75-78% of femur (or less)

Average tibia = 79-84% of femur
Long tibia = 85%+ of femur
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 RATIO LEG/HEIGHT
LEG LENGTH AND EXERCISES SELECTION

SHORT LEGS AVERAGE LEGS LONG LEGS

40-43% OF HEIGHT 44-47% OF HEIGHT 47-51%+ OF HEIGHT

Mechanical advantage for the anterior

Mechanical advantage for the posterior
chain of the LB
chain
Needs more work for the posterior
Needs more work for the anterior chain
chain
*Look at the tibia/femur ratio
Needs less assistance work for the
Needs less assistance work for the
deadlift/hip hine
squat If the tibia is short or average, use the
« long legs » strategy
Needs more assistance work and
Needs more assistance and variation
variation for the squat
for the deadlift/hip hinge If the tibia is long, use the « short legs »
strategy
Needs more unilateral work
Does not need as much unilateral work
Glutes are the easiest to recruit,
Quads are easiest to recruit, Calves
hamstrings second, quads third, calves
second, hamstrings third, glutes is the
are the hardest
hardest

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 PROPORTIONS

RATIO « WINGSPAN »/HEIGHT

Wingspan = Stretched arms from finger tip to finger tip

Short arms = Less than height

Average arms = Even to 4cm longer than height
Long arms = More than 4cm longer than height

RATIO ULNA/HUMERUS
Short ulna = 75-78% of humerus (or less)
Average ulna = 79-84% of humerus
Long ulna = 85%+ of humerus

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 RATIO ARM/HEIGHT
ARM LENGTH AND EXERCISES SELECTION

SHORT ARMS AVERAGE ARMS LONG ARMS

LESS THAN HEIGHT EVEN TO 4CM LONGER THAN HEIGHT MORE THAN 4CM LONGER THAN HEIGHT

Mechanical advantage in pressing

movements Mechanical advantage in pulling movements

Mechanical disadvantage in pulling Mechanical disadvantage in pressing

exercises movements
*Look at ulna/humerus ratio
Needs less unilateral/DB exercises Needs more assistance work for pressing
Ulna short or average use « long arms »
Needs less isolation work for arms Needs more unilateral and dumbbell work
strategy
Needs more assistance work for pulling Pulling muscles (from easiest to hardest):
Ulna long use « short arms » strategy
Lats, rhomboids/rear delts, biceps, traps
Pulling muscles (from easiest to hardest):
biceps, traps, rhomboids/rear delts, lats Pushing muscles: Pectorals, deltoids,
triceps
Pushing muscles: triceps, deltoids,
pectorals

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 MUSCLE FIBER DOMINANCE TEST

80% REPS TEST >>

NUMBER OF REPS AT 80% FIBER RATIO

3-4 FT very dominant
5-6 FT dominant
7-8 Mixed (FT and Intermediate)
9-11 Mixed (intermediate and ST)
12+ ST dominant

Can only be done by fairly experienced individuals

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 LOADING SCHEMES
The way of structuring the work done on an exercise. It includes the number of sets for the exercise,
the number of reps for each set as well as the weight being used.

STRENGTH FUNC.HYPER. HYPERTROPHY RESISTANCE

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
4 sec 8 sec 12 16 20 24 28 32 36 40 44 48 52 56 60 64 68 72 76 80
sec sec sec sec sec sec sec sec sec sec sec sec sec sec sec sec sec sec

100% 94% 90% 88% 85% 83% 80% 78% 76% 74% 72% 70% 68% 66% 64% 62% 60% 58% 56% 54%

NOTE 1: The percentages assume that the reps are done with the same tempo was the 1RM

NOTE 2: The Time Under Tension is calculated using a 3010 tempo

NOTE 3: The percentages may vary depending on muscle fiber dominance and training experience

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 WAYS TO STIMULATE HYPERTROPHY

PATHWAY Muscle fiber fatigue Muscle damage mTOR activation Lactate & Growth Factors

Stimulating the release of

Maximizing mTOR activation
Creating a significant amount Causing micro-trauma to MGF as well as accumulating
by accentuating the eccentric
of fatigue in as many muscle the muscle cells, forcing the lactate inside the muscle to
phase as well as including a
DESCRIPTION fibers as possible either via body to rebuild stronger, increase protein synthesis,
high tension when the muscle
volume, going to failure or both thicker fibers inhibit myostatin and
is stretched
increase satellite cells

+ Gets a high level of mTOR

- Risk of injuries Shortest recovery
activation and Growth Factors + Structural changes
release too
+ Mind muscle connection ++ Mind muscle connection
PROS Type of training leading to
Stimulating the most muscle more strength gains
Migh be best for hardgainers - Risk of injuries
fibers

Longer recovery
- - Strength gains
-Strength gains
Requires more volume
Needs better immune
Most painful
CONS system -Requires more focus and
Can lead to +cortisol
concentration
Requires more focus
Most affected by aging

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 PATHWAY NO.1: MUSCLE FIBER FATIGUE
EXERCISES SELECTION

SCALE OF NEUROLOGICAL DEMANDS

LEVEL 1 – Complex gymnastic exercises, olympic lift variations

LEVEL 2 – Olympic pulls, multi-joint movements involving the whole body

or having a signficant axial/spinal loading

LEVEL 3 – Multi-joint exercises with free weights involving half the body and
without significant axial

LEVEL 4 – Multi-joint exercises on pulley

LEVEL 5 – Multi-joint exercises on machines

LEVEL 6 – Isolation exercises on free-weights

LEVEL 7 – Isolation exercises on pulley or machines

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9
 BEST INDIVIDUAL TRAINING APPROACH FOR HYPERTROPHY

CHART OF EFFICACY OF VARIOUS APPROACHES FOR AN INDIVIDUAL

LACTATE/
VARIABLE MUSCLE DAMAGE MUSCLE FATIGUE MTOR
G.FACTORS

Fast Twitch dominant

Slow Twitch dominant

Weak immune system

Older individual (50+)

High level of stress

Prone to muscle injuries

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 BEST INDIVIDUAL TRAINING APPROACH FOR HYPERTROPHY

Let’s imagine a client who is slow-twitch dominant, has a weak immune system, is 62 years old
has a low level of stress and is not prone to muscle injuries.

CHART OF EFFICACY OF VARIOUS APPROACHES FOR AN INDIVIDUAL

LACTATE/
VARIABLE MUSCLE DAMAGE MUSCLE FATIGUE MTOR
G.FACTORS
Fast Twitch dominant

Slow Twitch dominant

Weak immune system

Older individual (50+)

High level of stress

Prone to muscle injuries

3 reds 1 green/2 yellow 2 green/1 yellow 3 green

Do not use Small amount Effective method Best method

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STEP 4. WHICH EXERCISES TO USE
CORRECTING PROBLEMS
LOWER BODY WEAK POINTS
ADDUCTORS/
HAMSTRINGS VMO/GLUTE MEDIUS LOW BACK GLUTES
ABDUCTORS
Swiss ball hip ext feet on - Prowler back walks from hips - Side leg raises - Swiss ball hip ext feet on ball Glute/Abd/Add activation drills
ball - Prowler back walks handles - QL lift / side planks - SB hip ext accentuated - Side plankton leg down (add)
- SB hip ext accentuated - Prowler Peterson back walk - SW hip ext unilateral - Side plank (abd)
- Elevated feet side planks

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- SW hip ext unilateral - Peterson step ups supported - SB hip ext & curl Bilateral - Low pulley Add/abd
(increased range of - SB hip ext curl accentuated
- SB hip ext & curl Bilateral - Peterson step ups motion) - Prowler side pulls
- SB hip ext curl Unilateral
- SB hip ext curl unsupported - DB step ups
- DB side bands (unilateral - Peterson step ups supported
accentuated - DB step ups - Peterson step ups unsupported - BB back step ups
- SB hip ext curl Unilateral - BB back step ups
please) - Front BB step ups
- Low pulley side bends - DB step ups
- SB leg curl bilateral - Front BB step ups - BB back step ups - DB front foot elevated split
- SB leg curl Unilateral - DB front foot elevated split - Unilateral loaded carries - Front BB step up squats
- Seated leg curl bi/uni/acc squats - Swiss ball hip ext feet on - DB front foot elevated split - DB split squats flat
- Lying leg curl 50+ version - DB split squats flat ball squats - DB bulgarian split squats flat/
- standing leg curl - DB bulgarian split squats flat/ - SB hip ext accentuated - DB split squats flat
- Kneeling leg curl - BB back front foot elevated - SB hip ext unilateral - DB bulgarian split squats flat - BB back front foot elevated
- Barbell deadlift split squats - SB hip ext & curl Bilateral - BB back front foot elevated split
- BB/DB romanian deadlift - BB back split squats flat - SB hip ext curl split squats squats
- Barbell seated good - BB back bulgarian split squats - BB back split squats flat - BB back split squats flat
accentuated - BB back bulgarian split squats
morning flat - SB hip ext curl Unilateral - BB back bulgarian split squats
flat
- Barbell standing good - BB back same progression - Core activation - BB back same progression flat
morning - BB front same progression - BB front same progression - BB back same progression
- Bent-over sled walks - Low pulley same progression - Low pulley same progression - BB front same progression
- Hyperextensions - Trap bar squats - Trap bar squats - Low pulley same progression
- Squats variations - Squats variations 18
STEP 4. WHICH EXERCISES TO USE
CORRECTING
PROBLEMS
UPPER BODY WEAK POINTS
TRAPS 1/2/3 NECK LATISSIMUM DORSI EXTERNAL ROTATORS
Floor end of range trap 2 - Swiss ball neck support on Lat activation high pulley side -DB L-lateral raise

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- Superman unilateral wall front/back/side iso/ecc - lat-activation high pulley front - on floor, sideways external rotation
- Superman unilateral alternated acc/reps - Kneeling lat activation side/front - incline bench on side, ext rot. elbow on
- Superman bilateral - neck bridges on swiss ball iso/ - Swiss ball DB pullover uni/bi lateral hip
- 4 points scap retractions unilateral eccen acc./ load shifting - bench db pullover uni/bi - incl. bench on side ext rot. elbow
- 4 points scap retractions alternated - neck flexion/extension with - cross bench DB bent arms pullover uni/bi parallel floor
- 4 points Dynamic unilateral weight - BB cross bench pullover arms bent - low pulley ext rot. elbow on hip
- 4 points dynamic alternated - Neck harness low pull - BB cross bench pullover load shifting - LP ext rot. elbow 45°
- bent-over trap 3 supported unilateral - Neck harness mid pulley - DB straight arms cross bench pullovers - mid pull. ext rot. elbow on hip pro/sup/
- bent-over trap 3 supported bi lateral - Neck bridges on floor - seated row neutral grip scap ret/ row neutral
- Bent-over trap 3 unsupported uni - medium pronated grip scap ret/lat - DB seated ext. rot. on knee
- Bent-over trap 3 unsupported bi pulldown - Seated on floor external rotation on knee
- Bent-over trap 3 low pulley bent-over - Wide pronated grip scap ret/lat - Low pulley
- Standing trap 3 low pulley cross uni pulldown - standing ext. rot. elbow front DB
- Standing trap 3 low pulley cross bilateral - mid pulley row to sternum/neck/nose/ supported
- Prone fly unilateral DB- unsupported bent- forehead uni/bi - st. ext. rot. elbow front DB unsupported
over fly unilateral DB - Seated row to sternum/neck/nose/ - st. ext. rot. low/mid pulley supp/unsupp.
- Unsupported bent-over fly bilateral DB forehead uni/bi - Seated on bench, ext. rot. on knee low
- Low pulley bent-over fly unilateral - Shrugs uni/bi DB front/side pulley
- Low pulley bent-over fly bilateral - DB Powell - Shrugs uni/bi BB (front - Standing elbow up wide, uni supp/
raise (side) floor sup/pro/ unsupp ext. rot. DB
neutral - Standing elbow up wide, uni supp/
- DB Powell raise flat/low incline bench unsupp ext. rot. low pulley
sup/pro/neutral - Standing elbow up wide low/mid
- Standing low pulley upright row uni/bi external rotation
- mid pulley row to sternum/neck/nose/ bilateral (back to pulley)
forehead uni/bi - Barbell cuban press
- Seated row to sternum/neck/nose/ - DB cuban press 19
forehead uni/bi
 STEP 4. WHICH EXERCISES/ BASIC STRUCTURE

THE TYPE/ROLE OF EACH EXERCISES IN A DAILY PLAN

A1 ‘’A’’ series is for the main development exercise(s); the one

with the most bang for your buck and the greatest
A2 neurological demand

B1 ‘’B’’ series is for the primary assistance work. Normally this

series either complement the ‘’A’’ series or targets the weak
B2 link in the ‘’A’’ series.

C1 ‘’C’’ series is the corrective/remedial work. It is normally an

isolation exercise or a multi-joint with a low neurological
C2 demand and fixes a problems (functional or aesthetic)

D1 ‘’D’’ series is only used with people with a great capacity to

recover. It normally is of the same type as the ‘’C’’ series
D2

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 STEP 4. WHICH EXERCISES/ ESTABLISHING A PROGRESSION

Progression type 1. From simple/easy to more demanding

Movement pattern 1st month 2nd month 3rd month 4th month
Squat Lumberjack/landmin Goblet squat DB squat front hold Front squat
e squat
Hip hinge DB RDL (side) Trap bar RDL DB RDL (in front) RDL
Lunge/single leg Peterson step-up Split squat Lunges Walking lunges
Horizontal push Smith machine push- DB bench press Bench press Incline bench press
ups
Horizontal pull TRX/Ring row Horizontal row Seated row Bent over row
Vertical push Landmine single arm Half-kneeling single DB neutral grip DB shoulder press
press arm DB press shoulder press
Vertical pull Supinated lat Pronated lat Supinated pull-ups Pronated pull-ups
pulldown pulldown (assisted if (assisted if
necessary) necessary)
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STEP 4. WHICH EXERCISES/ ESTABLISHING A PROGRESSION
Progression type 1. From simple/easy to more demanding (extended progression)

Squat Hinge Single leg H.push H.pull V.push V.pull

Air squat (bench) KB (between legs, 2 arms, Peterson step-ups Smith machine push-ups TRX/Ring row high incline Two-arms landmine Neutral lat pulldown
1KB) RDL press (narrow/mid)
Wall air squat DB RDL (side, front) Sled walking back Stand cable press TRX/Ring row low incline Landmine press Bi-acromial supinated
pulldown
DB wall squat Trap bar RDL Prowler pushing Neutral grip DB floor press Horizontal row Half-kneeling single Bi-acromial pronated
arm press pulldown
Landmine squat RDL / Goodmorning Split squat Neutral grip DB bench Horizontal row parallel to High incline DB press Narrow supinated
press floor neutral grip pulldown
Goblet squat (bench) Pin pull (above) Farmer carry Neutral grip DB incline Horizontal row feet high Neutral grip DB Narrow pronated
press shoulder press pulldown
Goblet squat Pin pull (knees) Bulgarian split squat DB floor press Ring row parallel to floor High incline DB press Wide neutral
pulldown
DB squat (side) Pin pull (shins) Step-up DB bench press Ring row feet high DB shoulder press Wide pronated
pulldown
DB squat (front rack) Deadlift Lunges DB incline press Seated row (n.p.s) Standing neutral grip Active hang
DB shoulder press (hold/reps)
Frankenstein squat KB swing Unilateral farmer carry Floor press Chest-supported row Standing DB shoulder Neutral pull-ups
press
Front squat Explosive pull (h.bl.fl) Backward lunges Bi-acromial bench press DB bent over row Z-press Supinated pull-ups
Zercher squat Clean (h.bl.fl) Walking lunges Bench press Pendlay row Military press Pronated pull-ups
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(h.bl.fl) Backward walking lunges Incline press Bent over barbell row Push press Sternum pull-ups
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 STEP 4. WHICH EXERCISES/ ESTABLISHING A PROGRESSION

Progression type 2. From general to specific*

Movement pattern 1st month 2nd month 3rd month 4th month
Squat Frankenstein squat Front squat Zercher squat Back squat
Hip hinge RDL Pin pull at knees Pin pull below knees Deadlift
Lunge/single leg Split squat Bulgarian split squat Lunges Walking lunges
Horizontal push DB bench press Floor press Close grip bench Bench press
press
Horizontal pull Seated row Seal row Pendlay row Bent over row
Vertical push Incline bench press High incline bench Military press Push press
(30-45 deg) press (60-75 deg)
Vertical pull Supinated lat Pronated lat Supinated chin-up Pronated chin-up
pulldown pulldown (assisted if (assisted if
necessary) necessary)
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 STEP 6. VOLUME (PER MUSCLE)
Type of training Muscle damage Muscle fatigue (in Muscle fatigue (in a mTOR Lactate/ Growth
emphasis an exercise/low workout/ high factors
volume) volume)
Trainability

Low 10-14 4-10 sets/week 16-24 sets/week 12-16 sets/week 12-16 sets/week
sets/week
Normal 16-20 6-12 sets/week 20-30 sets/week 16-20 sets/week 16-20 sets/week
sets/week
High 20-24 10-16 sets/week 24-34 sets/week 20-24 sets/week 20-24 sets/week
sets/week

NOTE 1: the number of sets are based on a program where you only use one training approach
per phase of training. But it still give you a good idea about overall volume if using more than
one method.

NOTE 2: Hitting a muscle twice per weekis more effective than once per week at an equal total
volume. For the recommended volume per workout, divide the numbers in the table by 2.

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 COMBINING TWO+ APPROACHES

RECOVERY NEEDS/STRESS LEVELS

Muscle damage Muscle fatigue mTOR Lactate / growth factors

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 HIGH STRESS LEVEL
"A" SERIES "B" SERIES "C" SERIES

Muscle damage Muscle damage Muscle damage

Muscle damage Muscle damage Muscle fatigue

Muscle damage Muscle fatigue Muscle fatigue

Muscle damage Muscle damage mTOR & Lactate/GF

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 MODERATE STRESS LEVEL

"A" SERIES "B" SERIES "C" SERIES

Muscle damage Muscle fatigue mTOR & Lactate/GF

Muscle damage mTOR & Lactate/GF mTOR & Lactate/GF

Muscle fatigue Muscle fatigue Muscle fatigue

Muscle fatigue Muscle fatigue mTOR & Lactate/GF

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 LOWER STRESS LEVEL

"A" SERIES "B" SERIES "C" SERIES

Muscle fatigue mTOR & Lactate/GF mTOR & Lactate/GF

mTOR & Lactate/GF mTOR & Lactate/GF mTOR & Lactate/GF

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 THANK YOU !

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