10. Hypertrophy Part 2

In Part 2 of this hypertrophy series, Emily and AJ take the conversation deeper—breaking down what actually drives muscle growth when training intensity increases. From full versus partial range of motion to training volume, compound lifts, recovery, and sleep, this episode focuses on how to structure workouts that deliver results without burnout or injury.

They also tackle common gym myths, including ego lifting, undertraining, and overtraining, and explain why hypertrophy doesn't require constant workout changes—just smarter execution, consistency, and recovery.

What You'll Learn in This Episode

When partial reps do and do not support muscle growth
Why full range of motion is non-negotiable for hypertrophy
How compound (multi-joint) lifts drive greater muscle recruitment
The ideal weekly training volume for muscle growth
How to prioritize workouts when time is limited
Why recovery, nutrition, and sleep are essential for building muscle
How often you should train when lifting close to failure
Practical programming strategies for hypertrophy
Why men often ego lift—and women often underestimate their strength

"If you want to change your physique, take weight off the bar and earn the full range of motion."- Emily

References:

https://pmc.ncbi.nlm.nih.gov/articles/PMC8884877/

https://journals.lww.com/nsca-jscr/fulltext/2022/03000/progressive_resistance_training_volume__effects_on.2.aspx

https://journals.lww.com/nsca-jscr/abstract/2023/05000/which_roms_lead_to_rome__a_systematic_review_of.23.aspx

https://www.sciencedirect.com/science/article/pii/S1440244025000684

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

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