Build Muscle
Smarter
Sarkomyos offers hypertrophy training guides and programming strategies based on modern research in exercise science.
Train with intention, not by guessing.
The "Effective Reps" Concept
Research indicates that hypertrophy is primarily driven by mechanical tension. Motor unit recruitment increases as a set approaches failure, which forces high-threshold muscle fibers to produce maximum force. These "effective reps" close to failure at the end of a set are the primary drivers of growth.
"The evidence suggests a dose-response relationship between volume and hypertrophy, provided the intensity of effort is sufficient."
New to Sarkomyos?
Before anything else, focus on the fundamentals. Our complete guide covers everything from training volume to progressive overload. It explains everything you need to build muscle efficiently and sustainably.
How to Build Muscle (Complete Guide)
Master the core concepts of hypertrophy all in one place: training volume, frequency, progression, and recovery.
Read the guideTraining Guides
Our Features
Training Guides
Science-based articles on hypertrophy, progressive overload, and optimal training programming. They are all written to be clear and easy to understand.
Muscle Tools
Free calculators and tools to optimize your workouts and track your progress over time.
Coming SoonBased on Science
Every recommendation is backed by scientific studies and modern hypertrophy science. We avoid bro-science and fitness myths.
Why Sarkomyos?
Sarkomyos was made to give you clear and useful information about hypertrophy training and muscle growth. The goal is simple: we want to help you understand how to train smarter, following science, not myths.
Many workout programs online are built on outdated bodybuilding advice. Not here. Start with our complete muscle growth guide to learn the most important concepts of effective training.
Our Scientific Foundation
Sarkomyos articles are grounded in peer-reviewed research from leading exercise scientists.
Dr. Brad Schoenfeld
Global authority on muscle hypertrophy, cited across our articles on volume, frequency, load, and exercise mechanics.
Dr. Jovan Grgic
Co-author of meta-analyses on training-to-failure and resistance training volume as it relates to hypertrophy.
James Krieger
Statistical methodologist and co-author on landmark meta-analyses examining training volume and frequency.
Dr. Robert Morton
Lead author on a major systematic review and meta-analysis examining protein supplementation and resistance training outcomes.