I'm a hyperplasia guy... Fibers splitting to grow more fibers. How: High mechanical tension with intensity Force reps Reps to failure Slower eccentric and concentrics Loaded stretches Eccentric isometrics
I’ve been doing pump sets and chose a weight I could only do 3 reps with today for biceps just to remind myself what real force feels like and holly shit the pump is still with my 12 hours later!