Hypertrophy Training: A simple scheme for maximizing muscle size

Want to maximize muscle growth through resistance training? For the next 12 weeks train each muscle group two times a week following this scheme: 3-6 sets of 6-12 reps at 67-85% of 1 repetition max with 45-90 seconds rest between sets. Include 3-4 exercises per muscle group and increase weight for each exercise if it becomes too easy.  Allow 48 hours before hitting the same muscle group again.

3 thoughts on “Hypertrophy Training: A simple scheme for maximizing muscle size

  1. Is there a citation to a well-designed empirical study (or a meta-analysis) that supports this hypertrophy protocol?

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