Maximizing Muscle Hypertrophy: A Systematic Review of Training Techniques (2019)

44 pointsposted a year ago
by wslh
(ncbi.nlm.nih.gov)

5 Comments

bn-l

a year ago

> In summary, foundations for individuals seeking to maximize muscle growth should be hypertrophy-oriented RT consisting of multiple sets (3−6) of six to 12 repetitions with short rest intervals (60 s) and moderate intensity of effort (60−80% 1RM) with subsequent increases in training volume (12–28 sets/muscle/week)

The review is from Katowice, Poland.

dyauspitr

a year ago

Those are such wide ranges it’s almost meaningless. I would love to see something more definitive like

1-3 months|4 sets of 10|12 sets per muscle gp per week

3-6 months|5 sets of 8|15 sets per muscle gp per week etc.

bn-l

a year ago

Yeah they mention the same thing themselves. Still, if you were way off base this could help you.

faangguyindia

a year ago

Having traveled to remote villages and islands around the world, I've never come across genetics frams with bulging muscles and size I see on YouTube and bodybuilding gyms.

I assume unless the person is genetic anomaly, there's no way people can carry all that size naturally and being sub single digits body fat % at the same time. It's all anabolic use, otherwise we would definately see these cases in remote villages where plenty of food exists.

user

a year ago

[deleted]