Hypertrophy Knowledge Base
Evidence-based training mechanics, mesocycle periodization, and volume landmarks engineered for maximum natural muscle growth.
-
AI-generated ELVT 11.0.0: Clearer, Calmer and Better Than Ever Before
ELVT 11.0.0 is a bold redesign built around what matters, plus training that adapts to how your body responds. Better than ever before.
-
AI-generated Rest Intervals for Hypertrophy: Why 2–3 Minutes Beats 60 Seconds
How long should you rest between sets for muscle growth? The science on rest intervals, fatigue recovery, and why longer rests outperform short ones.
-
AI-generated Training Splits Compared: Full Body vs. Upper/Lower vs. PPL
Full body, upper/lower, or push/pull/legs? Compare the evidence on training split frequency, volume distribution, and hypertrophy to pick your best split.
-
AI-generated ELVT 10.0.0: Muscle Heat Maps, Plate Calculator & Unilateral Training
Discover ELVT 10.0.0: anatomical muscle heat maps, an interactive plate calculator, unilateral L/R training, in-session autoregulation, and a smarter AI coach.
-
AI-generated Progressive Overload Beyond Adding Weight: 5 Ways to Stimulate Growth
Progressive overload is more than adding plates. Learn 5 evidence-based ways to progress your training for continuous muscle growth.
-
AI-generated ELVT 9.0.0: AI Hypertrophy Coach & Microcycle Builder
Discover ELVT 9.0.0: Meet the intelligent AI Hypertrophy Coach, AI Microcycle Builder, all-new Max Weight & Rep PR achievements, 1RM calculator, and theme switcher.
-
AI-generated ELVT 8.9.0: Instant Meso Drafts & Refined Workout Flow
Discover ELVT 8.9.0: Resume mesocycle drafts right from the hero screen, enjoy a cleaner, distraction-free workout logging experience, and enhanced Android 15 sync.
-
AI-generated ELVT 8.8.0: In-App Knowledge Base Tab & Smart Article Filtering
Explore ELVT 8.8.0: new dedicated Science & Knowledge navigation tab, smart category filters, instant lazy loading, and streamlined navigation.
-
AI-generated ELVT 8.5.0: Introducing ELVT Pro, Offline Pro Analytics, and Streamlined Workouts
Discover ELVT 8.5.0: optional Pro subscriptions for an ad-free experience, uninterrupted offline muscle heatmaps & pro analytics, and streamlined workout flows.
-
AI-generated Biceps and Triceps Hypertrophy: Regional Growth and Long-Head Isolation
Build bigger arms with evidence-based biomechanics. Master regional hypertrophy, triceps long-head stretch, and brachialis isolation for peak arm growth.
-
AI-generated Lat Width vs. Upper Back Thickness: Biomechanics and Exercise Selection
Learn how to target lat width vs upper back thickness. Master elbow paths, grip widths, and scapular biomechanics for a complete V-taper.
-
AI-generated Chest Hypertrophy Masterclass: Clavicular, Sternal & Costal Biomechanics
Master pectoral biomechanics for complete chest growth. Learn how arm path alignment, incline angles, and converging cables isolate every chest division.
-
AI-generated Hypertrophy Volume: How Many Sets Per Muscle Group Per Week?
Discover the science of training volume for muscle growth. Learn how MEV, MAV, and MRV determine your optimal weekly sets for maximum hypertrophy.
-
AI-generated Deload Weeks Demystified: When, Why, and How to Deload for Growth
Discover why deload weeks are essential for muscle hypertrophy. Learn how to drop fatigue, prevent joint injuries, and trigger post-deload growth rebounds.
-
AI-generated How to Design a 6-Week Hypertrophy Mesocycle: Step-by-Step Guide
Learn how to build a progressive 6-week hypertrophy mesocycle. Master set progression, RIR periodization, split design, and planned deload execution.
-
AI-generated Leg Hypertrophy Blueprint: Quadriceps, Hamstrings & Adductor Mechanics
Master lower body biomechanics for massive legs. Learn the science of deep knee flexion, seated vs lying leg curls, and adductor development.
-
AI-generated Lengthened Partials: The Science of Long Muscle Length Hypertrophy
Explore stretch-mediated hypertrophy and lengthened partials. Discover why training muscles in their stretched position triggers accelerated muscle growth.
-
AI-generated RIR vs. RPE: How Close to Failure Should You Train for Hypertrophy?
Master proximity to failure for muscle growth. Understand the science of Reps in Reserve (RIR), RPE scales, and when training to absolute failure is optimal.
-
AI-generated 3D Shoulders: Lateral Delt Isolation and Anterior/Posterior Balance
Build capped 3D deltoids with biomechanics. Discover why overhead pressing fails to grow side delts and how cable lateral raises maximize shoulder width.
-
AI-generated ELVT 8.2.0: Mesocycle Creation Drafts, Material 3 UI Redesign, and Sora Typography
Explore ELVT 8.2.0: save mesocycle creation drafts, restore Google Drive backups during onboarding, enjoy a Material 3 UI overhaul and crisp Sora typography.
-
AI-generated ELVT 7.3.0: Set Progression Controls & Dynamic Volume Toggles
Gain full control over your training volume: toggle automated set progression on or off to match your individualized hypertrophy programming style.
-
AI-generated ELVT 7.1.1: Interactive Muscle Heatmaps & Max Rep Limits
See your weekly training volume at a glance with interactive Muscle Heatmaps, set maximum rep caps to avoid junk volume, and enjoy faster app speeds.
-
AI-generated ELVT 7.0.0: Character Models Riku & Sora, Theme Selector, and New Dashboard
ELVT 7.0.0 brings new muscle character models Riku & Sora, custom Theme Selector in Settings, dedicated Start Workout bar, and a redesigned Home dashboard.
-
AI-generated ELVT 6.15.0: Dynamic Bottom Bar Labels & Rest Timer Enhancements
Navigate effortlessly with dynamic bottom bar labels, visual feedback for skipped exercises, and rock-solid rest timer synchronization.
-
AI-generated ELVT 6.14.0: Celebratory Workout Summaries & Muscle Analytics
Celebrate every session with detailed post-workout summaries, visual lifted volume indicators, and muscle group distribution cards.
-
AI-generated ELVT 6.10.1: Mesocycle Calendar Redesign & Cardio Session Tracking
View cardio durations on the home screen, explore a redesigned mesocycle calendar, and enjoy seamless cloud backup restoration.
-
AI-generated ELVT 6.9.0: Meet Yuu, Mesocycle Cloning, and Muscle Avatars
Meet Yuu, the new face of ELVT! Clone mesocycles with full customization, track plan statuses, and explore interactive muscle group avatars.
No articles found in this category yet. Check back soon as new guides are published weekly!