Building Your Base: The Science of Hypertrophy
Compound movements, frequency, and progressive overload are the keys to building a rock-solid foundation.
# Building Your Base: The Science of Hypertrophy
Before you chase a 405lb incline press, you need a base.
### The Three Pillars of Base Building
#### 1. Compound Movements
Focus on squats, bench press, deadlifts, and rows.
#### 2. Frequency
Train each muscle group 2-4 times per week.
#### 3. Progressive Overload
Add weight or reps every week.
Want a program built on this research — for your body?
The principles above are real. But they only matter when applied to your training age, recovery, and goals.
Start Your Intake →