Total Balance Muscle Hypertrophy (TBMH) was created to promote healthy, sustainable fitness practices. The goal is to complete a total of 12 sets per muscle per week, based on a modified definition of "sets per muscle" (Pelland et al., 2024). In our approach muscle sets are calculated by summing the completed exercise sets, then multiplying by one or one-half depending on whether that muscle was the primary or secondary target. For example, if you complete 4 sets of bench press, where the primary muscle is chest and the secondary muscles are shoulders and triceps, the total sets will be +4 for chest and +2 for shoulders and triceps.

Cited Works

• Pelland, J., Remmert, J., Robinson, Z., Hinson,S., Zourdos, M.(2024). "The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain". SportRχiv.
• Burke, R., Hermann, T., Pinero, A., Mohan, A.E., Augustin, F., Sapuppo, M., Coleman, M., Androulakis Korakakis, P., Wolf, M., Swinton, P.A., Schoenfeld, B.J.(2024). Less time, same gains: Comparison of superset vs traditional set training on muscular adaptations
• Augustin, F., Piñero, A., Enes, A., Mohan, A.E., Sapuppo, M., Coleman, M., Wolf, M., Androulakis Korakakis, P., Swinton, P.A., Nippard, J.,Schoenfeld, B.J. (2024).Do cheaters prosper?Effect of externally supplied momentum during resistance training on measures of upper body muscle hypertrophy