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Chapter 0: Introduction
Chapter 1: The Science of Size
Chapter 2: True Drivers vs. Myths
- Overview
- Mechanical Tension
- The Myths
- Summary & References
Chapter 3: Specificity of Hypertrophy
- Overview
- Regional Hypertrophy
- Contraction Type
- Fiber Types
- Summary & References
Chapter 4: Exercise Selection
- Overview
- Joint Actions
- Selection Principles
- Exercise Menu
- Evaluating Equipment
- Summary & References
Chapter 5: Programming Variables
- Overview
- Intensity
- Volume
- Rep Ranges
- Range of Motion
- Frequency
- Sequencing
- Progressive Overload
- Summary & References
Chapter 6: Plan to Practice
- Overview
- Training Hierarchy
- The Six Levers
- Program Examples
- Auto-Regulation
- Deloads
- When Progress Stalls
- Stringing Blocks
- FAQs
- Summary & References
Chapter 7: Nutrition
Glossary

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6.4.6 Push/Pull/Legs ×2

Split

Section titled “Split”

Workout

Section titled “Workout”

Exercise Name	Sets	Rep Range

Explanation:

Weekly Volume by Muscle

Section titled “Weekly Volume by Muscle”

Muscle Group	Direct Sets	Fractional Sets	Total

Notes

Section titled “Notes”

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