Hypertrophy Physiology: Mechanical Tension vs Metabolic Stress
Compare mechanical tension and metabolic stress pathways in skeletal muscle hypertrophy, including costameric mechanosensors, cell swelling, and mTORC1.
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Peer-Reviewed Hypertrophy & Strength Engineering
Open access research repository delivering evidence-based training split blueprints, progressive overload science, and macronutrient strategies for natural athletes.
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Split Blueprints
RPE & RIR
Auto-Regulation
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⚡ Interactive Exercise Physiology & Programming Lab
1RM, RPE/RIR Auto-Regulation & 3g Leucine MPS Macronutrient Calculator
Calculate your true Epley/Brzycki 1-Rep Max adjusted for Reps in Reserve (RIR), prescribe working hypertrophy loads across 5–15 rep mesocycles, and model meal-by-meal protein dosing to cross the 3.0g leucine mTORC1 trigger threshold.
1. 1-Rep Max & RIR Working Load Prescription
Estimated True 1RM (RIR-Adjusted):269 lbs (122 kg)
Epley / Brzycki Model Split:270 lbs / 268 lbs
Optimal Hypertrophy Working Load:202–221 lbs (8–10 Reps @ 1–2 RIR)
| Target Reps | 0 RIR (RPE 10) | 1 RIR (RPE 9) | 2 RIR (RPE 8) |
|---|---|---|---|
| 5 Reps (Strength-Hypertrophy) | 231 lbs | 225 lbs | 218 lbs |
| 8 Reps (Mechanical Tension) | 213 lbs | 206 lbs | 199 lbs |
| 10 Reps (Primary Hypertrophy) | 199 lbs | 192 lbs | 186 lbs |
| 12 Reps (Metabolic Volume) | 188 lbs | 182 lbs | 175 lbs |
| 15 Reps (Metabolite / Pump) | 175 lbs | 168 lbs | 161 lbs |
2. Hypertrophy TDEE & 3g Leucine MPS Meal Planner
Daily Energy Target:3,260 kcal/day
Daily Protein (2.1g/kg Target):176g / day (2.1g/kg)
Per-Meal MPS Bolus (≥3.0g Leucine):44g protein / meal (~4.2g Leucine)
Daily Carbohydrates (Glycogen):470g / day (Glycogen & ATP)
Daily Dietary Fats (Hormonal):76g / day (Endocrine Support)
Biochemical Note: The 3.0g Leucine & Refractory MPS Window
Intracellular Sestrin2 dissociation and mTORC1 phosphorylation require roughly 3.0g of L-leucine per meal (~32–45g of complete whey, egg, beef, or poultry protein). Spacing 4–5 feedings 3.5 to 4.5 hours apart respects the muscle-full refractory period and maximizes 24-hour myofibrillar fractional synthetic rate (FSR).
Muscle Protein Synthesis: The 3g Leucine Trigger & MPS Timing
Master myofibrillar protein synthesis kinetics, the 3g L-leucine Sestrin2 threshold, refractory periods, and optimal 24-hour protein bolus distribution.
Read Monograph »Progressive Overload: Linear, Undulating & Block Periodization
Compare linear periodization, daily undulating periodization (DUP), and block periodization models for long-term strength and hypertrophy progression.
Read Monograph »Proximity to Failure: Reps in Reserve (RIR), Velocity Loss & Hypertrophy
Master repetition ranges and proximity to failure using RIR and RPE scales to maximize effective stimulating reps while managing neuromuscular fatigue.
Read Monograph »Nutrient Partitioning: P-Ratio, Lean Bulking & Energy Surpluses
Learn how macronutrient partitioning and calibrated caloric surpluses maximize myofibrillar protein accretion while minimizing off-season adipose storage.
Read Monograph »Muscle Fiber Recruitment: Type I vs Type IIa/IIx Thresholds
Understand slow-twitch Type I and fast-twitch Type IIa/IIx muscle fiber physiology, Henneman recruitment thresholds, and fiber-specific training loads.
Read Monograph »Creatine Monohydrate: ATP-CP Resynthesis, Cellular Swelling & Satellite Cells
Discover how creatine monohydrate saturates intramuscular phosphocreatine stores, accelerates ATP-CP resynthesis, and drives cellular hydration for growth.
Read Monograph »Squat Biomechanics: Moment Arms & Quadriceps Torques
Explore compound squat biomechanics comparing high-bar and low-bar moment arms, femur-to-torso leverage ratios, ankle dorsiflexion, and quad vs hip torque.
Read Monograph »Bench Press Mechanics: Scapular Retraction & Pectoral Tension
Master bench press glenohumeral joint mechanics, scapular retraction, humeral abduction angles, and J-curve bar path physics to prevent shoulder impingement.
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