Muscle Without Mayhem: Joint-Friendly Hypertrophy that Survives Real Schedules

Hypertrophy is patient arithmetic: tension × time × protein × sleep. But joints keep the books. Build size with movements that age well, effort that is measurable, and volume that fits a week that already has a job inside it.

1) Weekly Split (4 Days, 60–75 min)

• Day 1 – Upper Push: incline DB press 4×6–8; machine chest press 3×10–12; overhead press 3×6–8; cable fly 2×15; triceps rope 3×12–15.

• Day 2 – Lower 1: hack squat or front squat 4×6–8; RDL 3×8–10; leg press 3×10–12; calves 3×12–15; walk 10 min incline.

• Day 3 – Upper Pull: chest-supported row 4×8–10; lat pulldown neutral 3×10–12; cable rear-delt 3×15; curl variation 3×10–12; forearm carries 3×40 m.

• Day 4 – Lower 2 (Hinge bias): trap-bar DL 3×5–6 (moderate); Bulgarian split squat 3×8/leg; leg curl 3×12; adductor machine 2×15; core (dead bug or Pallof) 3×12.

2) Exercise Selection That Loves Your Joints

• Favor machines and supported free-weights for volume—stress the muscle, not the balance.

• Use long ROM where tolerated; shorten only to dodge pain, never to chase load.

• Hinge and squat patterns both weekly; split squats and step-ups are knee accountants.

3) Effort, Honestly Measured

• RIR (reps in reserve): stop with 0–2 RIR on last set for growth lifts.

• Tempo: controlled eccentrics (2–3 s), crisp concentric; pauses where form drifts (e.g., 1 s at bottom of squat).

• Progression: small plates and rep goals: e.g., 3×8–10—when all sets hit 10, add the smallest load.

4) Volume Targets (Weekly, per Muscle)

• Novice: 8–12 hard sets

• Intermediate: 12–18 hard sets

• Experienced: 14–20, only if recovery is saintly
  Track pumps as weather, not climate; numbers rule.

5) Shoulder & Elbow Insurance

• 2:1 pull:press weekly volume ratio.

• Rear-delt + external rotation every upper day.

• Neutral or semi-supinated grips for elbows that complain.

6) Cardio That Doesn’t Steal

• 2×20–30 min Zone 2 or 8–12 min easy intervals post-lift. Legs should leave fresher, not emptied.

7) Nutrition & Recovery

• Protein 1.6–2.2 g/kg/day; carbs orbit training; fats fill the rest.

• Creatine 3–5 g/day; hydration to clear straw-yellow.

• Sleep anchors growth; Sunday meal prep is a love letter to Wednesday.

8) Eight-Week Progression

• W1–3: add reps toward top of range.

• W4: deload volume −40% (keep form, keep pride).

• W5–7: add load in 2.5–5 kg nudges as rep ceilings hold.

• W8: pick two lifts and chase a rep PR with immaculate form.

Risen Train Tools

• Hypertrophy Logbook (Sheets) — per-muscle set counters + RIR tracking.

• Joint-Friendly Swap List — pain-free alternatives for every pattern.

• Form Audit (Video) — 10-minute review with cues and constraints.

Add muscle the way old cathedrals were built—slowly, precisely, and meant to last.