3d • General discussion
Get after it philosophy
GET AFTER IT HYPERTROPHY
Frequency, Intensity, and Volume
The Big Question
Most lifters think muscle growth comes from doing more work.
More sets.
More exercises.
More time in the gym.
But the real question is:
What actually stimulates muscle growth?
The Get After It Philosophy
Muscle growth is driven by three core variables:
Intensity
Frequency
Volume
Most people get these completely backwards.
Traditional bodybuilding thinking says:
High Volume → Moderate Intensity → Low Frequency
The Get After It system flips that.
High Intensity → High Frequency → Low Volume
1. INTENSITY
The Real Driver of Hypertrophy
Intensity means:
How hard a set is taken.
True hypertrophy happens when a muscle experiences:
High mechanical tension near failure.
That means:
• 0–1 RIR
• Reps slow down
• The weight almost stops moving
• You cannot complete another full rep
This is what we call a hard set.
Example:
Bench Press
10 reps easy → not growth stimulus
Bench Press
10 reps → last rep almost fails → growth stimulus
Only hard sets count.
Everything else is junk work.
2. FREQUENCY
The Hypertrophy Multiplier
Muscle growth doesn't happen in the gym.
It happens after the stimulus.
The muscle protein synthesis window lasts roughly:
24–48 hours
If you only train a muscle once per week, you miss multiple growth opportunities.
The Get After It system prioritizes:
Training muscles 2–3x per week
Example:
Instead of:
Chest Day once per week
We do:
Chest stimulus
2–3 times weekly
Examples:
Torso / Appendage split
Upper / Lower
Push Pull Legs (higher frequency versions)
More growth signals, less wasted time.
3. VOLUME
The Most Overrated Variable
Volume simply means:
Total work performed
Sets × reps × weight.
But here's the problem:
More volume does not mean more growth.
After a few hard sets, fatigue increases faster than stimulus.
That leads to:
• junk volume
• poor recovery
• slower progression
The Get After It approach:
Count only HARD sets.
Typical effective volume:
6–10 hard sets per muscle per week
But those sets must be:
brutally intense
The Get After It Hypertrophy Formula
Muscle Growth =
**Mechanical Tension
High Intensity
Enough Frequency
Recoverable Volume**
Simplified:
Intensity drives growth.
Frequency multiplies the stimulus.
Volume just supports the process.
Example: Traditional vs Get After It Training
Traditional Chest Day
• Bench Press 5 sets
• Incline DB Press 5 sets
• Flyes 4 sets
• Machine press 4 sets
Total:
18 sets once per week
Get After It Chest Training
Day 1
Bench Press – 2 hard sets
Incline DB – 1 hard set
Day 3
Machine Press – 2 hard sets
Day 5
Incline DB – 2 hard sets
Total:
7 HARD sets across the week
Better stimulus
Better recovery
Better progression
Key Rule of the System
Don't count sets.
Count HARD sets.
A hard set means:
• reps slow down
• failure is near
• 0–1 RIR
• mechanical tension is maximal
Everything else is just practice.
Let’s talk about your training.
Answer these:
1️⃣ How many sets per workout are actually HARD sets?
2️⃣ Do you train muscles once per week or multiple times per week?
3️⃣ How much of your training might actually be junk volume?
Get After It Rule
Less work.
More effort.
More frequency.
Better results.
Get After It.
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Get after it philosophy
