PUSH Day Workout for Hypertrophy (2 Routines)
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How many sets should you be doing per week to get the most out of your training? A common discussion is that 10-20 sets per muscle group per week is the “optimal” range if the goal is building as much muscle as possible. But when the goal is strength, this number reduces to between 6-12 total sets per movement pattern per week. The reason strength training set recommendations are lower basically comes down to the exercises performed in strength training being generally more compound, which use m
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How many sets should you be doing per week to get the most out of your training? A common discussion is that 10-20 sets per muscle group per week is the “optimal” range if the goal is building as much muscle as possible. But when the goal is strength, this number reduces to between 6-12 total sets per movement pattern per week. The reason strength training set recommendations are lower basically comes down to the exercises performed in strength training being generally more compound, which use m
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You do not need more than two hard sets per muscle in a session. The most recent meta regression on per-session volume shows a sharp decline in returns after two sets. Yes, the analysis is based on strength data, but strength and hypertrophy are closely related. Increases in maximal force output are difficult to explain without corresponding increases in contractile tissue. This cannot simply be attributed to neural adaptations when examining maximal isometric contractions, where coordination an
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