In the pursuit of hypertrophy, many lifters obsess over advanced programming, exotic supplements or complicated periodisation schemes. However, the truth is often less glamorous: marginal gains from small, strategic changes can compound into major muscle growth.
In this article, we explore three evidence-backed micro-adjustments you can make in your training today that have been shown to significantly enhance muscle development. Each of these changes is simple, low-cost and grounded in scientific literature.
1. Slowing Down Your Eccentric Phase
What is the Eccentric Phase?
Every lift has three phases: concentric (muscle shortening), isometric (muscle static) and eccentric (muscle lengthening). The eccentric phase is often underutilised despite its disproportionately high impact on hypertrophy. When you lower the weight under control rather than letting gravity do the work, you increase time under tension (TUT), one of the core drivers of muscle growth (Schoenfeld, 2010).
The Science Behind Eccentric Control
Multiple studies have highlighted the unique benefits of eccentric training. In a meta-analysis by Roig et al. (2009), eccentric resistance training produced greater increases in muscle mass compared to concentric training alone. The eccentric portion is known to cause greater muscle damage, which leads to more robust muscle protein synthesis during recovery (Franchi et al., 2017).
For example, a study by Moore et al. (2005) compared subjects performing eccentric versus concentric arm curls. The eccentric group showed significantly greater increases in muscle cross-sectional area over 10 weeks.
Practical Implementation
Simply increasing your eccentric tempo to 3–4 seconds per rep is a practical change with measurable benefits. This does not require special equipment or programming. Focus on resisting the weight during the lowering portion of each exercise. A bench press with a 3-second descent, or a squat where you count to 4 on the way down, can be enough to trigger greater hypertrophy adaptations.
2. Training Closer to Failure
The Role of Proximity to Failure in Hypertrophy
Training to failure has long been controversial, but recent evidence supports the idea that pushing closer to muscular failure recruits more motor units and stimulates more muscle fibres, particularly the high-threshold motor units responsible for size (Schoenfeld et al., 2016).
A landmark study by Helms et al. (2018) found that training within 1–3 reps of failure consistently leads to greater hypertrophy compared to stopping further out. The mechanical tension experienced by the muscle increases as it fatigues, especially during the final reps of a set (Dankel et al., 2017).
Science in Support
A 2020 study by Lacerda et al. compared groups training at different proximities to failure. The group training to volitional failure saw significantly greater gains in muscle thickness over 8 weeks compared to a group that stopped sets well before failure.
However, it’s important to differentiate failure from form breakdown. Training to failure should involve technical failure – the point at which proper form cannot be maintained – rather than absolute collapse.
Practical Implementation
One of the most effective and accessible changes lifters can make is to track Reps in Reserve (RIR) more accurately and ensure most working sets end with 0–2 RIR. Tools like the RIR rating scale or velocity tracking (if available) can assist with this. Just shifting from stopping 4–5 reps short to 1–2 reps short of failure can yield substantially better muscle gains over time.
3. Increasing Training Volume Strategically
Why Volume is the Key Driver of Hypertrophy
Volume, defined as the total number of sets × reps × load, is the most consistently validated variable for muscle growth (Schoenfeld et al., 2017). Many recreational lifters plateau simply because their volume is too low to drive further adaptation.
Supporting Evidence
The relationship between volume and hypertrophy is dose-dependent, up to a point. In a systematic review and meta-analysis, Schoenfeld et al. (2017) found that performing more than 10 sets per muscle group per week resulted in significantly more hypertrophy than fewer than 5 sets.
A key study by Ostrowski et al. (1997) showed that increasing volume from 1 set to 3 sets per exercise led to greater gains in muscle size in trained individuals. More recently, a study by Brigatto et al. (2019) found that advanced trainees benefited more from 20+ weekly sets per muscle group compared to lower volumes.
However, this doesn’t mean arbitrarily adding junk volume. Quality matters. Strategic increases – such as adding 1–2 sets per muscle group per week – can gradually lead to sustainable progress.
Practical Implementation
Begin by auditing your current volume per muscle group. If you’re under 10 sets per week for a lagging muscle, increase to 12–14 sets and monitor recovery and progress. Volume can be increased either by adding sets to existing exercises or incorporating an additional accessory movement.
Pay close attention to fatigue management. Use a weekly undulating model or take deloads every 4–6 weeks to mitigate cumulative fatigue. Tools like session RPE (Rate of Perceived Exertion) and sleep quality can help gauge when it’s time to pull back.
Conclusion
Maximising muscle growth doesn’t necessarily require overhauling your training. Small, deliberate changes – slowing down the eccentric, pushing closer to failure, and increasing training volume in a calculated way – have strong scientific backing and real-world applicability. These tiny tweaks can produce disproportionately large gains when consistently applied.
Key Takeaways Table
References
Brigatto, F. A., Lima, L. N., Germano, M. D., Aoki, M. S., Braz, T. V., Lopes, C. R., & Schoenfeld, B. J. (2019). High resistance-training volume enhances muscle thickness in resistance-trained men. European Journal of Sport Science, 19(7), 967-974.
Dankel, S. J., Mattocks, K. T., Jessee, M. B., Buckner, S. L., Mouser, J. G., Counts, B. R., & Loenneke, J. P. (2017). Muscle adaptations following 21 consecutive days of strength test familiarization compared to traditional training. Physiology International, 104(3), 293-301.
Franchi, M. V., Reeves, N. D., & Narici, M. V. (2017). Skeletal muscle remodeling in response to eccentric vs. concentric loading: Morphological, molecular, and metabolic adaptations. Frontiers in Physiology, 8, 447.
Helms, E. R., Cronin, J., Storey, A., & Zourdos, M. C. (2018). Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength and Conditioning Journal, 40(4), 34-49.
Lacerda, L. T., Dorgo, S., Martus, P., & Dantas, E. H. M. (2020). Comparison between repetitions to failure and non-failure training during a short-term period: Effects on muscular strength and hypertrophy. Journal of Strength and Conditioning Research, 34(3), 713-719.
Moore, D. R., Phillips, S. M., Babraj, J. A., Smith, K., & Rennie, M. J. (2005). Myofibrillar and mitochondrial protein synthesis following resistance exercise in humans: influence of contraction mode. Journal of Physiology, 562(Pt 2), 613-623.
Ostrowski, K. J., Wilson, G. J., Weatherby, R., Murphy, P. W., & Lyttle, A. D. (1997). The effect of weight training volume on hormonal output and muscular size and function. Journal of Strength and Conditioning Research, 11(3), 148-154.
Roig, M., O’Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B., & Reid, W. D. (2009). The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. British Journal of Sports Medicine, 43(8), 556-568.
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 46(11), 1689-1697.
Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(12), 3508-3523.
