<a href='https://www.witsandweights.com/free/strength-training-for-hormone-health'>Get your free Strength Training for Hormone Health guide</a> at <a href='https://witsandweights.com/free'>witsandweights.com/free</a> to learn how to structure your training to support healthy hormone levels as you age, applying the principles from this episode.--Every week there's new advice about training. Train to failure. Don't train to failure. Do more volume. No, you're overtraining. Meanwhile, you're stuck making zero progress because nobody's telling you what actually matters.Today, Philip ranks the 5 training variables that drive 80% of muscle growth, plus one hidden foundation that amplifies them all. Using the concept of Leverage Points from systems thinking, you'll discover which variables create disproportionate results and which ones are just noise distracting you from real progress.This is an evidence-based blueprint to stop spinning your wheels and start building the physique you want.Episode Resources<ul><li><a href='https://www.buzzsprout.com/1870546/episodes/17446209'>12 Rules of Training Volume to Build More Muscle | Ep 348</a></li><li>Join <a href='https://witsandweights.com/physique'>Physique University</a> for Training Templates and Lifting Lessons</li><li>Try <a href='https://witsandweights.com/blog/macrofactor'>MacroFactor</a> for free with code WITSANDWEIGHTS</li></ul>Timestamps0:00 - Why you're stuck and overwhelmed by conflicting training advice 3:18 - Variable #1: Training volume (the primary driver of muscle growth) 8:02 - Variable #2: Training effort and proximity to failure 12:54 - Variable #3: Progressive overload (the adaptation mechanism) 20:37 - Variable #4: Exercise selection and mechanical efficiency 25:14 - Variable #5: Frequency (how to distribute weekly volume) 30:05 - Bonus variable <a rel="payment" href="https://www.buzzsprout.com/1870546/support">Support the show</a> 🔥 <a href='https://quiz.witsandweights.com/'>Take a 2-minute Metabolic Quiz</a> for a personalized fat loss report (strength training & nutrition strategies) 🩸 <a href='https://www.witsandweights.com/bloodwork'>Book a Performance Bloodwork Analysis</a> to find out what's slowing your metabolism and weight loss (20% off - code VITALITY20) 🎓 <a href='https://physique.witsandweights.com/'>Lose fat + build muscle in Physique University</a> with evidence-based nutrition coaching (free custom nutrition plan - code FREEPLAN) 👥 <a href='https://bit.ly/3vyLDqO'>Join our Facebook community</a> for fitness & body recomp strategies 👋 <a href='https://www.witsandweights.com/question'>Ask a question</a> or find Philip Pape on <a href='https://www.instagram.com/witsandweights/'>Instagram</a> 📱 <a href='https://www.witsandweights.com/blog/macrofactor'>Try MacroFactor 2 weeks free</a> with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)

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The Hypertrophy Hierarchy (Which Training Variables Actually Matter) | Ep 396

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

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