The Hypertrophy Bomb: One Set for Muscle Growth

Explosive Muscle Growth with Layered Sets
I designed this method to take advantage of the four mechanisms of muscle growth, all “layered” into a single effective set. It might look like a normal set to untrained eyes – albeit a tough one – but there’s a lot going on. These four layers, performed in the optimal sequence, will stimulate maximum growth.
I’ll give you the main points of the method right now. If you want to know more, stick around for the sciency stuff.

The Growth Layer Set

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First, select an exercise and the right weight. Make sure it’s an exercise in which the target muscle can be stretched under load with maximum tension. Choose a weight that’s around 70% of your max.
Layer One – Do 4–6 Reps With A 4‑Second Negative
Perform the eccentric/negative phase slowly (about 4 seconds) and use the fullest range of motion possible to really feel a muscle stretch at the bottom of the movement.
Do reps this way until you feel like you only have 1–2 left in the tank. Do not go to failure. That should be around 4–6 reps.
Layer Two – Do 3–5 Regular Speed Reps
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