Make Better Hypertrophy Decisions
Turn muscle-growth research into clear training, nutrition and supplement decisions—with practical guides and free tools built for the real world.
What Are You Trying to Decide?
Choose the decision that matters most to your training right now.
How Many Hard Sets Should I Do?
Find a productive weekly volume without adding more fatigue than you can recover from.
Find your volumeHow Close to Failure Should I Train?
Use reps in reserve to balance stimulus, fatigue, safety and long-term progression.
Understand RIRHow Much Protein Do I Need?
Set a practical daily protein target based on body weight, goal and total diet.
Set your targetIs Creatine Worth Taking?
Learn what creatine does, how much to take and what results you can realistically expect.
Read the creatine guideExplore The Hypertrophy Guide
Use a clear route through the site instead of searching through an endless stream of posts.
Hypertrophy Training
Volume, intensity, exercise selection, progression, fatigue and recovery.
Evidence-Based Supplements
What works, what probably does not and how to use it.
Fitness Tools
Transparent assumptions, useful ranges and clear next steps.
Browse All Guides
Explore the complete THG library by training topic.
Turn Information Into a Starting Plan
Use the result as a starting point, then combine it with progress, performance, recovery and judgment.
Training Volume Calculator
Count direct and indirect weekly sets, then assess whether to add, hold or reduce volume.
Calculate weekly volumeMacro Calculator
Build a 14-day calorie and macro starting plan for muscle gain, fat loss, maintenance or recomposition.
Calculate your macrosFFMI Calculator
Estimate raw and normalized FFMI, then interpret it with measurement uncertainty and population context.
Calculate your FFMIHow to Use THG
A calculator or study is not the final answer. Use evidence to choose a starting point, then let your response refine it.
Build Your Training Framework
Start with the variables that have the greatest practical impact.
Mechanical Tension vs Metabolic Stress
Understand what drives hypertrophy and how to translate mechanisms into better decisions.
Training Intensity for Hypertrophy
Learn how load, effort, RIR and proximity to failure affect muscle growth.
Choosing Exercises for Muscle Growth
Choose exercises using stability, range of motion, tension, fatigue and progression.
Hypertrophy Program Design
Combine volume, frequency, effort, exercise selection and recovery into a coherent plan.
Science Explained Through Real Training
I’m Alexander Kekec Larsen. I built THG to turn exercise science into practical decisions without pretending that every study provides one universal answer.
The guides separate evidence from interpretation and connect research to the choices lifters actually make.
Meet Alexander and read the THG method →