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Timestamps: 0:00 - 3 things that build muscle 6:39 - Mechanical tension and mechanotransduction 9:30 - Size principle and proximity to failure 11:19 - Reps in reserve and calibrating your effort 14:28 - Volume as the dose for hypertrophy 15:52 - Hard sets per muscle per week 17:45 - What makes a set count 18:44 - Building your week of training 21:50 - Effort tracking and programming over 40 23:24 - Recovery as a permissive factor 25:18 - Sleep, protein, and strength training over 40 26:21 - Building muscle through perimenopause and menopause 30:21 - Bonus: 30-second test for whether you've hit "failure" 3 things that build muscle Philip Pape 0:00 If you've been changing up your exercises, chasing the perfect rep range, switching programs every few weeks to keep your muscles guessing, and you're still not seeing the muscle you'd expect for how hard you feel like you're working, this episode is for you