What do you think?
Rate this book
The Simple Science of Muscle Growth and Hypertrophy: The Shockingly Simple Truth on How to Build Muscle using the Best Bodybuilding and Strength Training Exercises
Are you still not seeing the results you want despite spending hours and hours at the gym or hundreds of dollars on supplements? If you want to start building as much muscle as possible and as quickly as possible, then keep reading…
Have you been going to the gym for several months now, yet you feel like you don’t look any different?
Or maybe you feel as if, for the time you put into the gym, you should be a lot bigger or a lot more muscular than you currently are...
And if you’ve ever wondered if you’re missing a piece of the puzzle, know that I once felt the same way.
But building muscle isn’t as complicated as the fitness industry wants you to believe.
There are no more remaining “secrets” for you need to unravel, regardless of what the next fitness guru tells you.
The fitness industry is a lucrative market. It is being capitalized on by marketers.
And people like us – people who want to become the best versions of ourselves – are being taken advantage of and resold the same concepts under different names.
But building muscle is a really simple process.
You already know what to do. You just lack the confidence to do it.
This book will dispel the nonsense and reveal the truth about building muscle, so you can stop trying to identify what works and what doesn’t… and start sculpting a more muscular, more confident, and better you today.
With references to over 35 of the best scientific studies available,
How to avoid the most common mistake people make with their training and programming (pg. 8)“Backed by science” and “research-based” claims you need to be wary about (pg. 33)A training method so effective you’d mistaken it for muscle hyperplasia (plus how and why it works) (pg. 59)What the ideal rep range for muscle growth really is ( it’s not 8-12 reps!) (pg. 81)Simple training applications you can apply right now, as well as a sample 5-day training program (pg. 23, 220)How to use training tempo for muscle growth (improper usage is detrimental to your gains!) (pg. 94)How to quantify your training the correct way using the new, scientific formula for volume (pg. 97)Why strength training and periodization is unnecessary for muscle growth (pg. 81, 117)The advantage hardgainers have when it comes to building muscle (pg. 148)How you can make up to 63% more gains by changing one training variable (pg. 76)What supplements you should consider, especially if you don’t eat meat (pg. 156)Why bench presses aren’t enough for chest development; an underrated triceps exercise for bigger and better arms; and why overhead presses are a waste of time (pg. 175)An advanced pressing – not pulling – exercise that will take your back, traps, and shoulders to the next level (pg. 199)The laws of muscle growth – understand and apply these 2-3 concepts and you WILL build muscle (pg. 18)
Whether you are a pro athlete or a beginner who has yet to find success with any program, this book will give you the tools and motivation you need to succeed.
Have you been going to the gym for several months now, yet you feel like you don’t look any different?
Or maybe you feel as if, for the time you put into the gym, you should be a lot bigger or a lot more muscular than you currently are...
And if you’ve ever wondered if you’re missing a piece of the puzzle, know that I once felt the same way.
But building muscle isn’t as complicated as the fitness industry wants you to believe.
There are no more remaining “secrets” for you need to unravel, regardless of what the next fitness guru tells you.
The fitness industry is a lucrative market. It is being capitalized on by marketers.
And people like us – people who want to become the best versions of ourselves – are being taken advantage of and resold the same concepts under different names.
But building muscle is a really simple process.
You already know what to do. You just lack the confidence to do it.
This book will dispel the nonsense and reveal the truth about building muscle, so you can stop trying to identify what works and what doesn’t… and start sculpting a more muscular, more confident, and better you today.
With references to over 35 of the best scientific studies available,
How to avoid the most common mistake people make with their training and programming (pg. 8)“Backed by science” and “research-based” claims you need to be wary about (pg. 33)A training method so effective you’d mistaken it for muscle hyperplasia (plus how and why it works) (pg. 59)What the ideal rep range for muscle growth really is ( it’s not 8-12 reps!) (pg. 81)Simple training applications you can apply right now, as well as a sample 5-day training program (pg. 23, 220)How to use training tempo for muscle growth (improper usage is detrimental to your gains!) (pg. 94)How to quantify your training the correct way using the new, scientific formula for volume (pg. 97)Why strength training and periodization is unnecessary for muscle growth (pg. 81, 117)The advantage hardgainers have when it comes to building muscle (pg. 148)How you can make up to 63% more gains by changing one training variable (pg. 76)What supplements you should consider, especially if you don’t eat meat (pg. 156)Why bench presses aren’t enough for chest development; an underrated triceps exercise for bigger and better arms; and why overhead presses are a waste of time (pg. 175)An advanced pressing – not pulling – exercise that will take your back, traps, and shoulders to the next level (pg. 199)The laws of muscle growth – understand and apply these 2-3 concepts and you WILL build muscle (pg. 18)
Whether you are a pro athlete or a beginner who has yet to find success with any program, this book will give you the tools and motivation you need to succeed.
166 pages, Kindle Edition
Published March 20, 2019
61 people are currently reading
29 people want to read
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 6 of 6 reviews
November 21, 2022
Very small and thin book, okay information.
February 17, 2021
One of the best books I've read on the subject with up-to-date, reliable scientific data to back it up.
While mainly directed toward hypertrophy training, this book will serve well anyone who is serious about optimizing their training toward strength gains too.
The information is well organized and usable by anyone at any stage of training.
Well worth the investment!
While mainly directed toward hypertrophy training, this book will serve well anyone who is serious about optimizing their training toward strength gains too.
The information is well organized and usable by anyone at any stage of training.
Well worth the investment!
December 9, 2019
Breaks it down nicely
Bought this book hoping for a nugget of knowledge here and there.Since using the advice in this book ,Mr. Xiong has shown me a better way to train for size and strength.Highly recommended.
Bought this book hoping for a nugget of knowledge here and there.Since using the advice in this book ,Mr. Xiong has shown me a better way to train for size and strength.Highly recommended.
February 23, 2023
This was insightful and reinforced some of the greater theories out there on muscle growth, namely progressive overload. Andy Xiong also backs up his claims with studies from the likes of Brad Schoenfeld among others.
February 25, 2025
Some good training info, mostly for novice lifters who haven’t done any research. Overall the book feels drawn out and repetitive. Parts about motivation feel like padding to add length. There are plenty of shorter YouTube videos out there that are more entertaining and informative.
November 20, 2025
Great
Ive read a few books in body building, and they all miss some important details presented here, must read to complement.
Ive read a few books in body building, and they all miss some important details presented here, must read to complement.
Displaying 1 - 6 of 6 reviews