Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

by Scott H Hogan

Week 1: Connective Tissue Remodeling Use prolonged repetition speeds (e.g. five seconds down, five seconds up) for maximum connective tissue adaptation. Because each set demands sustained contractions of over a minute, you’ll use lighter weights and only complete two sets per exercise. This is your “joint reset” week. Week 2: Hypertrophy with Heavy Slow Resistance Training Use slow to moderate repetition speeds (e.g. three seconds down, three seconds up), moderate resistance, and higher volume to maximize muscle growth. Complete three sets of 8–12 repetitions on each exercise. Week 3: Strength Training Perform three sets of fewer repetitions, with controlled repetition speeds during the eccentric phase (e.g. three seconds down) and maximum power production during the concentric phase (i.e. lift the weight with as much force as you can). The goal here is to maximize motor unit recruitment and increase strength. Week 4: Endurance + Energy Loading (Deload Week) Use light weights that allow you to comfortably perform sets of 15 repetitions or more. While still under control, you will not pause at the start or end of each repetition. Instead, you’ll keep the weight in constant motion. This week gives your joints and muscles a reprieve from high intensity but still stimulates neuromuscular endurance adaptations.