The Brut Program

The minimum effective dose, fully specified

A complete hypertrophy program built on one mechanism: a fibre grows when it is fully recruited and under high mechanical tension at the same instant. Four sessions a week, every exercise, set, rep and RIR prescribed, with the technique cues, warm-ups, progression rules, deloads, substitutions and nutrition. Built from the researcher tier rather than from convention — and it says which prescriptions follow from evidence and which are judgement calls.

83 min of reading