Strong As An Ox
In Gains We Trust
Foundations of Hypertrophy Training: How To Train To Build Muscle

Foundations of Hypertrophy Training: How To Train To Build Muscle

In Gains We Trust Podcast Episode 3


In this conversation, Ox and Mikey discuss the foundations of training for muscle growth, foundational concepts like volume, rep ranges and load, frequency, rest duration, exercise order, & intensity. The goal of this episode is for the listener to have a complete understanding of how training should look and be set up if their goal is to build muscle.

They emphasizes the importance of focusing on doing the right things during the beginner phase to maximize “newbie gains” and establish habits that will allow them to continue to maximize progress as they advance in their training and physique development.

In this episode, the hosts discuss the importance of rest and recovery in achieving muscle growth, emphasizing the need for proper rest days and training frequency, especially for intermediate and advanced lifters.

The duo also delve into the importance of focusing on technique and form—highlighting the role of tempo in promoting good form and injury prevention.

The episode concludes with a message of encouragement for listeners to prioritize their health and fitness goals in the new year.


  • Beginners are granted a grace period of newbie gains, during which they should focus on improving technique and developing good habits to maximize newbie gains.

  • The recommended rep range for muscle growth is generally 6 to 20 reps.

  • The consensus on volume is in general around 10 to 20 sets per muscle group per week is a good general guideline but can vary.

  • Training frequency should be based on individual preferences and adherence but should be at least 1 to 3 times per week per individual muscle group

  • Aiming for 3-5 total gym sessions per week are a good general guideline for building your training to accommodate frequency and recovery.

  • Exercise order can vary, but starting with compounds and progressing to isolations is a common approach.

  • Rest days are crucial for recovery and muscle growth, allowing the body to adapt to the new stimulus.

  • Rest time between sets should range from 2-5 minutes, depending on the intensity and just how much time you have to workout.

  • Focusing on technique and tempo is essential for beginners to develop proper form and avoid injury.


00:00 Introduction and Rest Days

09:48 Training for Muscle Growth

21:15 Volume and Intensity

29:09 Frequency and Exercise Order

48:38 Order of Exercises and Complexity

50:02 Compound to Isolation vs. Isolation to Compound

52:30 Effectiveness of Sets and Rep Ranges

56:18 Periodization and Changing Training Approaches

59:30 Rest Days and Recovery

01:04:38 Rest Between Sets

01:18:46 Importance of Technique and Tempo

01:27:23 Final Takeaways and New Year's Message


If you prefer Spotify: Listen Here

You can also “watch” on Youtube here if that is more your speed: Listen Here


This is not Legal, Medical, or Financial advice. Please consult a medical professional before starting any workout program, diet plan, or supplement protocol. These are opinions from a Cartoon Ox.

Strong As An Ox
In Gains We Trust
Weekly Podcast by BowTiedOx & Mikey from Gaintrust focused on giving you to no-bs approach to building muscle, losing fat, and optimizing your health. Overall, the duo aim to provide evidence-based information and promote critical thinking in the fitness industry.